Diesel13

Next week my lacrosse season will be starting, and I want to continue powerlifting, and also wish to put a significant amount of pounds on my deadlift. My practices will be about an hour of semi strenuous cardio. I gain fairly easily, and will be doing a three day split, what I wanted to know was if I am being realistic in thinking I'll gain with proper nutrition and workouts while doing a ton of cardio daily before hand? Any info, on past experiences would be appreciated, or any ideas on how to maxamize gains would also be great.

Thanks,
Diesel.

__________________
-Raw Stats-
Age: 16
Weight: 173 lbs.
Bench: 253 (shirted) tested
Deadlift: 402 x 1 equipped tested

Peaked_18

Keep it short, keep it simple. Your in the off-season, meaning your body will need a lot more rest to recover fully. So you'll have to lower the volume of your training.

Monday -- Chest--Triceps
Bench Press 1 x 5 (can sub for many other exercises)
Incline Dumbbell Bench Press 3 x 10 (variation every few weeks)
Barbell Triceps Extension 4 x 8
Triceps Pushdown 3 x 10
Do a bit of abs, some leg raises (few sets of 15 reps)

Wednesday -- Back--Biceps
Deadlift 1 x 5 (many variations for this)
Barbell Row 3 x 6-8 (variations every few weeks)
Good Morning 3 x 10
Hammer Curl 3 x 8
Barbell Curl 2 x 10

Friday -- Legs--Shoulders
Box Squat 1 x 5 (many variations with bars, stance, etc)
Hamstring Curl 4 x 8 (4 sec. on the negative)
Dumbbell Shoulder Press 2 x 10 (other variations every few weeks)
Face Pull 2 x 15
Do some abs, from a pulley doing crunches for a few sets of 15 reps.

And with diet, 1.5g of protein per lb. of bodyweight at the minimum. Carbs should be high in the 400g+ area. Keep fats moderate and healthy around 100g a day from omega-3's and mono unsaturated fats, etc. Make sure to drink enough water a day as well, at least a gallon from home + water from practices.

Supplements should be basics, whey protein before and after weight training. Creatine before and after practice/workouts. A multivitamin with meals (usually around 1-3 depending on multi). Fish oils for some omega-3, about 5g+ a day is good.

Good luck bro.

DJSTARER

Good answer Peaked.

I've had experience with this. Golf season does the same thing.

Just eat a TON and get quality sleep.

Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition