T Nation

Looking for Some Pointers

pretty much i wrote my own program i change it evry 6-8 wks or so the reps and sets mostly look the same but the main excercises and the intensity(ie drop sets & supersets)change but my growth has been slow lately and im looking for some tips or a new program my goals arent really to be a bodybuilder more an athlete with a good build and strength i guess pretty much bigger faster stronger i eat pretty clean about 7-8 meals a day 5 being real food the rest protein shakes i get about 225-275 grams of protien a day and i keep my carbs relatively low

My stats
6’
207 lbs
body fat % i dunno u can almost c my abs tho

Monday-Legs
Tuesday-Chest & Back
Wednesday-Core
Friday-Biceps & Triceps
Saturday-Deadlift & Shoulder

this is wut this week looked like

Legs
Squat 135x10 225x8 275x3
One Legged Squat 50x8 each leg
High Box Step-up bodyweightx8 20x4
Leg Press 450x5,5,5
Leg Curl 67.5x12
Leg Ext 200x12
Seated Calf Raise 115x12 having trouble fully extending 90x20,20

Chest & Back
Incline Bench 185x5,5 195x5,4 205x2 drop set 135x10
DB Flat Bench 90x5 95x4 100x3 drop set 80x3 felt weak on the drop set
MTS Decline Press 80x6
Pullups(wide grip) bodyweightx4,4,4
Pullups(side 2 side) bodyweightx4
Pulldowns(alt in front and behind head) 130x10,8
T-Bar Rows 100x10 115x6 100x7
Facepulls 62.5x10 72.5x7 67.5x8

Core
Hang Clean 125x5 135x5 145x5 155x2 165x1 spent along time doing these wrong just learned the form 2day should move up fast
Decline Situps(highest setting) 30, 25x14 15
superset w/ reverse crunches 10,10,10
ab wheel rollouts 30,25,12
V-ups 30,26,26
Side Bends 95x8 each side
Torso Rotation 175x10 each side

Arms
Curls (standing good form)85x10 95x7 105x3
Hammer Curls 45x8 50x5
21’s 65xone full 21
Dips 12, red resistance bandx8 purp resistance bandx6 purp&red resisitance bandx3 drop set 6
JM Press(first time ever) 135x10 185x5 185x3 135x10
Tricep Extention(overhead db) 65x7 85x4
Reverse Handled Tricep Pulldown 100x12

Deadlift & Shoulders
Deadlift 265x5 285x5 305x3 325x1 345x1 dropset 225x5
Military Press 60x10 70x8 80x2 dropset 50x9
Bent Flies 30x8
Front Raises(all the way overhead) 45lb platex11
DB Shrugs 90x10 95x8reverse 100x5
superset w/upright rows 85x8

any tips would be greatly appreicated

Your goals are unclear…you want to be an athlete? Do you play a sport? Athletes don’t train like bodybuilders, yet you do. Do you have any energy system work in there?

i wanna get bigger but very functional muscle i would like to improve my speed as well as strength but improve my body all at the same time or would that be too much to ask for

o and i do resistance band sprints and punches play alot of basketball i want to do plyos but dont know enough to do them by myself in the next year or so id like to get back into football

all muscle is functional…

since i guess im not explaining myself very well… i want to gain weight and strength while remaining lean and explosive… also i was wondering how to incorporate deload or if 5/3/1 would be a possibility and how that works…

[quote]cle2die wrote:
since i guess im not explaining myself very well… i want to gain weight and strength while remaining lean and explosive… also i was wondering how to incorporate deload or if 5/3/1 would be a possibility and how that works…[/quote]

Whoa man calm down you’re all over the place! Are you trying to be a one man army?
Point is, if you try to do everything you will be good at…nothing. It IS possible to train multiple qualities, but you have to have the time to do it and periodize your training in specialization phases of some sort. So sort whats a short priority you and what comes after that.

Anyway, take a look at this program by Joe DeFranco, it’s probably the answer you are looking for. If you like it, study it attentively and report back with your personalized plan.

http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

You can thank me later.

[quote]cle2die wrote:
since i guess im not explaining myself very well… i want to gain weight and strength while remaining lean and explosive… [/quote]

You can’t do both. Or you can, but it’s too complicated and difficult.

Pick one, stick to it for a while, asses results.

Repeat.

[quote]matko5 wrote:
cle2die wrote:
since i guess im not explaining myself very well… i want to gain weight and strength while remaining lean and explosive…

You can’t do both. Or you can, but it’s too complicated and difficult.

Pick one, stick to it for a while, asses results.

Repeat.
[/quote]

He can do it fine.

A westside template by DeFranco, like mentioned sounds like it would be ideal for you. Joe works with athletes and people get great results from his coaching.

There is a conditioning forum for this kind of thing…

thanks for the help im about to start the ws4sb program this week ill keep yall posted on my results probably under the training log section tho i realli like the idea of spliting it into ME and DE that makes alot of sense to me for my goals that defranco seems to know his stuff but i guess thats why hes a pro and im not right and again i aprreciate the help