new split

[ILB50]

Monday
1.Squat 5x5
2.Leg extension 2x8
3.Leg curl 2x8
4.Power Clean 3x5
5.Calf Raise 3x10
6.SB Lunges 3x8
7.Good mornings 3x15
*Leg throws 3x15

Tuesday
1.Bench 1x8x65%
1x6x70%
3x5x80%
2.DB Incline Press 4x8
3.DB Military press 4x8
4.SB Shrugs 4x10
5.Hammer curls 5x5
6.SA Side Raises 4x10
7.Upright rows 3x8
8.Tricep Press down 4x10
*Crunches 3x25

Thursday
1.Leg press 3x10
2.Dead lift 5x5
3.Leg extension 2x8
4.Leg curl 2x8
5.Hang Clean 4x5
6.SPEED Calf Raise 3x20
7.Straight leg dead lifts 3x10
*Leg lifts 3x25

Friday
1.Incline bench 1x6x75%
2x5x80%
2x4x80%
2.DB bench Press 3x10
3.DB Shrugs 3x10
4.Preacher curls 6x4
5.Close Grip Bench 3x6
6.Push Press 3x8
7.DB bent over rows 4x10
8.Lat pull down 3x10
*Crunches 3x25

*-morning lifts with cardio
i play football ILB i want to gain strength my diet is in check 375-450g protein a day and running in the mornin this is only the first week of training the following will be pretty much the same but with minor variations of lifts just to chagne things up a bit

 

[truck]

Looks good.

If you are a football player though I'd through in some higher rep stuff. 3x15-20 on squat, legpress, and lunges. Lunges are a commonly over looked lift by football players, it is the one lift that carries over to the field more than any other.

 

[ILB50]

i usually do 10-20 reps on squat and leg press but i was gonna try the 5x5 routine out to see how it works for me. i got one day of lunges in, i didnt put it in on thurs b/c of the deads and then leg press my legs are gonna be shot after those but thanks for the input

 

[ManOfMuscle]

I don't think you'll have enough time to recover from your monday leg workout before the thursday one hits.

 

[ILB50]

im eating right and im takin glutamine to help with recovery but what else should i do then to recover

 

[ManOfMuscle]

im eating right and im takin glutamine to help with recovery but what else should i do then to recover

Time is the real factor in recovery assuming your diet is right and you are sleeping well. If the split works well for you then stick with it but I like to have at least 4 nights to recover before I work the same muscle group.

 

[ILB50]

4 nights is alot of rest, i have to get it in in 5 days because my highschool gym isnt open on sat or anything and i cant do a 3 day split b/c i cant get everything i want to get in, should i take something out of my leg days to lessen the work load

 

[ManOfMuscle]

4 nights is alot of rest, i have to get it in in 5 days because my highschool gym isnt open on sat or anything and i cant do a 3 day split b/c i cant get everything i want to get in, should i take something out of my leg days to lessen the work load

What I do is put all my strength stuff on one day and all my hypertrophy stuff on the other. I think this helps with recovery. However your are squatting and deadlifting which is good but I wouldn't want to do those on the same day either...

 

[truck]

as an athlete or any I think in that fact it is ok to be in a small over training defficite especially with legs, since that is what they are designed for is to take a load for extended periods. If kept at a resonable level especially a football player when he goes starts camp/practive with 3 days to a week off he'll be feeling great and his body will be already training for the multiple practices, which is over training at its finest, which is why 2-a-days (which i guess don't exist anymore) works so well for getting ready for the season. So why wait tell camp to get in shape and tear your body down, be ahead of the game and don't put yourself through hell by always being 100% rested all the time before you lift, that's why I don't like the 3day split for non season workouts, in-season is fine, cuz that really the only days you have to lift, then be 100% or as close as you can be to play on game day.