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Here is my own personal weight lifting agenda that may help you become a better athlete. I have succeded well in sports and belief this is the best weight lifting system to do.

Monday-Power Cleans, Squats, Bench, Rowing
Note: All work different parts of the body. These are the primary exercises to workout with. Rowing was added for more of the "pulling" strength that is not commonly worked out to gain.

Tuesday-Circuit 65 stations of 10 reps each.
Note: Should move at a constant speed of 30 sec a station to get out in close to 45 minutes. You should have a general idea of what dumbell excerise possiblilities and auxillary stations there are.

Thursday- Snatch, Power Squats, Incline, Arm Curls
Note: By throwing in different excersises to work the same area you work different muscles.

Saturday- Dead Lift, Power Raises, Shrugs, Decline Press, Military Press
Note: This is the final workout day of new techniques to work the same areas.

Conclusion: The off days are used for recovery, rest, and relaxation

Reps & Percentages: You should alternate them in different percentages of your max.

2 Reps: 90% or greater of max. This is used before the week you are about to test for a new max.
4 Reps 80% or greater of max. This is used on the downhill weeks before testing.
8 Reps 60-70% or greater of max. This is a normal workout.
10 Reps 60% or greater of max. This is a normal workout.
12 Reps 50-60% or greater of max. This is used to make sure you can move up a weight before you try it.
15 Reps: 50% or greater of max. An uncommon workout that helps gain muscle endurance.

You should normally do 6 sets of 8-12 reps for a three week period and then switch to 6 sets of 15 reps for the next 3 weeks. This is to gain muscle endurance and muscle strength.

You forgot 1 Rep Max
Btw You need atleast 1-2 days of rest periods after each work outs
And thats a bad way to work out
You do all work outs in 1 day, 1-2 days rest, repeat
Also most of those work outs are useless , most of them are for body building
I work out for strength and speed, so unless you wanna look good in beaches, I suggest you do military presses , squats , bent over rolls , dead lifts, and (or) calf raises. Benches can be replaced by push ups but it is recommended too.

BTW: 1 Rep Max means the work out til you can only do 1 of a set.

I didn't include the 1 rep 100% max because it really isn't a workout. It's a day where you just max out. Thanks though for telling people who didn't know.

For adults, you do sets until your 1 rep max

But for teenagers like me, you do sets
Either 5sets of 5
or
3 sets of 12

My workout system requires that you have had experience in weight lifting and that you know what you're doing. Fewer sets are good in sports where you do not need muscle mass. Ex: Bicycling, Baseball. Younger teenagers or pre-teens should do 2 to 3 sets of medium to higher rep amounts. The endurance factor is good to use with kids because they have a harder time of gaining muscle mass.

Seems like your work out is for body building.

Also you forgot this, You have to eat right and eat a lot of protein or the work out would have little to no advancements. You need protein to rebuild your muscles and to absorb more fatigue.

That would require a different guide.

this workout is put together very well, as i am a varsity football player and this is almost exactly like our football workout. very good job on this. i do take protein along with creatine so my gains increase very rapidly.

Wow, Mini, you have no clue what you're talking about.

The excercises up there are about as efficient as you can get, and btw, just do upper body one day, and lower body the next. Simple problem solved.

The protien helps you build muscle, but otherwise if you want to lose weight you have to watch what you. I consistently lift 225 about 20 times and I eat whatever the hell I want. Also, rowing helps your triceps Dark.

Yep Mr.Camo, but I put it as pulling because most of the lifts emphazise the pushing end used on most workouts.

Im sure I have no clue, thats why i typed all that.
Also you restated my sentence.


I used to do that but who has the time? And you still use all the parts of your body in some work outs. Like Military Presses. You stand , and if your leg is fatigue you might just fall down crashing with the weights over your head.

I reccommend taking creatine if any one is trying to build muscle mass. It is an excellent supplement for you body builders out there.

Thats disgusting
Taking supplements or protein shakes
Im all natural, I eat a lot of meat, drink a lot of milk. Anything with protein except supplements or shakes

Hey DarkArchon I was just wondering what sports you do? And what is the max of your benching? How much do you weigh? And anything else that would help me compare myself to you. hehe, because I am god at sports I just cant comit myself to work harder to be a better athlete. I am ranked in the top 10 of my state for soccer

sorry to break it to you, the only way your going to make good gains is by taking suplements.

Weight: Around 190
Sports: Weight Lifting, Judo, Wrestling
Max Bench: 285

Weight: 160
Height: 5'6"
Sports: Football, Wrestiling, Baseball
Max Bench: 310
Max Squat: 450

I have no life and all I do is workout so don't post in here that these numbers i put up are ridiculous. I have a trainer and all and my coaches make sure that i keep up with my workouts and like i said i take supplements so i make new gains almost every other week, so these numbers are not definite.

7-7 u play soccer n are interested in body building. Im not a soccer player but i can't really see that helping.

btw wut are ur rest times inbetween sets?

Jmoney that is pretty impressive. Over a 1000 pound total between bench, squat, and dead lift eh?

Rest Time: 30 sec to 3 min depending what day and if I'm doing extra auxillary excercises.

Yes, DA, I have to work out though, like i said, my coaches make sure that i do my workouts because i am the starting fullback and linebacker for my varisty team, so this whole summer i have been making gains like crazy and hopefully i go to a good football college and give myself a good name around the football community.

What's your 40 yard dash time?

4.1

Im basically trying to do the same cept with lacrosse instead of football.
My conditioning coach is a nut n focuses on endurance more then building tho

yes lacrosse is more about endurance and running up and down the field nonstop but your suppose to be doing the same workouts but do more reps instead of doing less reps and more weight.

Yea thats pretty much what we do btw 40 time is 4.20