Help me become stronger!

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davidjr74

0
Hello, a little introduction, I just joined this forum. I am 15 years old. Last year I played for my freshmen football team as a Defensive Tackle. I was 4th string. I had everything a DT could ever want: Brains, Speed, awareness, tactics, agility. But I was lacking one thing: STRENGTH. I can only bench 65 pounds at the time, and only bicep curled around 27 pounds. It was a surprise I never got injured! I no longer wish to become a weakling. I have 7 months to become as strong as possible. I hope you guys/girls can help me. Here is some info incase you need it. (I started last game, 1 tackle! :)

Height: 5 foot 10 inches
Weight: 153 Pounds
Waistline: 34 inches
Bench Press (1 rep max)- 100 pounds
Bicep Curls- 35 pounds (1-3 reps)
Thighs/calfs- 75 pounds
Body Fat %- 19 Percent

Here are my goals:
Body Fat%- Below 8%
6 pack abs
Bench- As high as possible.

I pretty new to the "dieting" and weightraining. <-- A newbie at that. I use the old fashion two day split schedule , upperbody-lowerbody.

Hope you all can help me, Thank You
 
The 5X5 is a good one
or
You might like this one, it starts out really easy and you'll gradually build up volume. You'd start out with the 3 movements 4 days a week and add a movement every 3-4 weeks until you hit 5-6 movements.
 
Check your Diet (carbs/protein/fat and Calories) if you want size you need the building blocks to do it. Get your diet on track and follow a program you like (the ones mentioned above are great).

Since you are fairly young you will be able to eat a ton I am guessing, your height/weight would suggest you are on the lighter side of the scale. Don't worry too much about your BF% to start with if you are trying to gain some mass and strength.

Also note that getting below 8% BF is in the dangerous/unhealthy range and you need to be careful/knowledgable with what you are doing at that point.

Hope that helps some.
 
First of all, good luck. I just finished my senior year at wide reciever and safety. Being a football player as well, I noticed that you didn't say anything about leg strength. Hopefully your coaches will have told you that squats are the most important exercises that you can do to improve the strength that you need for football. Whether you're trying to beat a double team or tackle the ball carrier, if you use proper technique your legs will be doing most of the work. When you tackle your hips should be low, and you should drive up and through the ball carrier with your legs. Your arms are important to wrap up the ball carrier, and to keep blockers off of you, but you can't forget your quads and hammies. Besides that, squats are great exercises for any lifter that is trying to bulk up anyway, even if upper body is your primary goal.
 
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