|
i want to get my upper body bigger
I just want to get big i am a running back for my football team. I lift all the time everyday in school but nothing seames to work what should i do?
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
The last thing you need to worry about is your upper body when it comes to being a running back.
The person who posted below me has shitty advice, don't jog 2 miles every day. Too much aerobic training can decrease muscle mass, which is one of the last things you want for football. It won't really help, if you're only benching 60-70 lbs, you probably shouldn't play football to begin with.
Unless you are in college or pros, all you need are a pair of strong and fast legs to be a good running back. I'd recommend doing squats, cleans, leg press, calf raisers, and other various leg lifts that work out your calves, quads, butt, hamstring, and every single muscle in your leg. Do 4x10 of these lifts every other day. Also remember to run 220's and 40s. I'd recommend running 10 40's and 10 220's every other day. For 40s, run as fast as you can every time. For the 220's, try to get under 35 for each one. If you can't do those, start small and work your way up. Also remember to stretch a lot on your off days. Streching your muscles improves your stride frequency which makes you faster.
If you already do those and can't get bigger, drink a heavy calorie protein shake after your workouts. Also, how long have you been lifting? You generally won't see results within the first month. Also, when lifting, stay the hell away from machines. Your workout should have at most 1 or 2 machines included, everything else should be free weights or bar weights.
If you just want a good upper body, do curls, skull crushers, flies, bench, and military press. Do a good number of reps and sets for them every other day. A good idea is to do them the days you aren't doing legs.
]
eat protien barrsss exspecially before you work out
]
This is the problem with football players. All they do is Hang Cleans and Bench Pressing for power and "Squats" that only go down about 3 inches. Then people wonder why football players are often hurt- there's no development of real core foundational muscle, just a bunch of kids screwing around seeing who can bench more.
Running backs derive their power from their legs and you may bench 330, but if you can't squat (Real squats, not football-esque squats) at least twice your bodyweight for comfortable reps then you are seriously out of proportion in strength.
Now, what should you do?
Focus on real power training without isolation exercise. Stop doing all the different waste of time types of bicep curls and DB presses and tricep pushdowns and all of that crap and focus on the big boys- squats, chins, deadlifts, clean and press, barbell rows. THAT is how you get big and strong- not by just exercising only the muscles you can see in a gym mirror with isolation movements and achieving a stupid palm tree look.
]
Hey!
Take it slow, definitey. The season just started-here,at least- so you're not going to see any huge results too quickly.
You might want to try working on all parts, legs, abs, everything. This will make everything proportional, and you'll look bigger and more muscular.
Also, make sure you eat very healthily! If you've just got fat over the muscle, you'll end up looking bigger, but definitely not in the way you're wanting. So you might consider losing some weight in fat, and gaining it in muscle. :)
Ask your coach for some specific exercises, he should be able to help out!
Good luck, and I hope I've helped.
XOXO
KAT!
]
More Questions: |