help w/ afterschool workout routine plz

bigmaczach · Apr 11, 2005

I work out during school 3 times a week. Monday Wednesdays and Fridays. We do what we call the Big Four. Bench Squat Incline and Powerclean. We do these because supposedly its a good football workout ,but we do it because we're told to lol. I usualy go to the weightroom after school but find my self unsure of what to do when i get in there. Im not sure if i should do all the same muscles i just work monday wednesday and friday or if i should do other auxillary. Should i run mon wed and friday or just tuesday and wednesday? Rotate upper body and lower body every day? Im really not sure but if you guys could give me some tips for a 3 to 5 day afterschool workout I'd be happy

Man of Steel · Apr 11, 2005

If you done the big 4 routine twice a week and ate properly it would pile strength and mass onto you.

Adler1983 · Apr 12, 2005

I agree with man of steel. If you did the "big 4" on Monday and Friday you'll add mass and strength, I don't like that it doesn't include much dedicated back work (pullups, B/O rows etc). At the very least try to add pullups or some dedicated back motion.

bigmaczach · Apr 12, 2005

Im forced to do the big four 3 times a week i have no choice. I do axillery for my back and etc all the time. I just need a good routine to stick with for afterschool workouts. Anything for a 3-5 day workout inlcuding running and lifting weights. Anyone got any ideas?

Man of Steel · Apr 12, 2005

If you're doing that routine three times a week then any more lifting would probably be too much and detrimental to your training.

Adler1983 · Apr 13, 2005

Absolute agreement.

bigmaczach · Apr 13, 2005

I disagree. We usually do just 5 sets of each workout and the amount of reps vary. It usually goes from lots of reps light weight to low reps heavy weight as the days go on. I need to work out all the muscles i dont hit after school. I also need running on the off days or after my work out, but i cant really decide when. I think what im going to do is just run tuesdays and thursday (at least) and workout afterschool on mondays wednesdays and fridays and just hit as many muscles i can whith whatever kind of time schedule i have that day. Sometimes i dont get to work out as long as i want due to homework etc. Anyone else got any other ideas?

Hoss · Apr 13, 2005

i think that working out again after school would only hurt you.. if you're only going to be working on one day rest(ie. mon, wed, fri), you don't want to kill your muscles, because then you'll continue breaking them down w/o healing, defeating the entire reason for lifting.. i agree with adler and MOS, but it's your body..

bigmaczach · Apr 14, 2005

Well then how many days a week or how many days of rest do yall take? What kind of workout do you do at that?

Hoss · Apr 14, 2005

i personally work on a 4 day cycle..
push
pull
legs
rest

sometimes i skip the rest day if im 100% healed, but that isn't too often. it takes me a good 3 days to heal completey, i still feel sore after two. but in highschool while playing football, i did a full body workout 2 times a week... just my personal preference, from what i've heard i think i heal a little slower than everyone else

Adler1983 · Apr 14, 2005

Big:

Those four big power movements that you're doing (the big 4) target so many muscle groups. You'll be overtraining if you lift again after school.

If you have a problem with the prescribed course of training; talk to your coach...tell him you want to meet with a trainer and have a new program put together.