Football anyone?

[Ryan]

Whats up guys, this may be a shot in the dark here knowing that most of you guys are either bodybuilders or powerlifters but I need some help with my football routine. Here's what it looks like right now..

Wednesday-
Squats
Bench Press
Rows

Friday -
Deadlifts
Clean and Jerk
Calve Raises

Sunday -
Squats
Incline Bench
Lat Pull Downs

I'm sticking to 5 sets of 5 reps for each exercise but doing a few more sets of squats.

Now before all of you go what the hell is this! Remember it's for football and you wont find me doing bicep curls or anything like that. If any of you have experience with these type of sport specific routines or could help in anyway get back to me.

[IRON MAN]

Whats up guys, this may be a shot in the dark here knowing that most of you guys are either bodybuilders or powerlifters but I need some help with my football routine. Here's what it looks like right now..

Wednesday-
Squats
Bench Press
Rows

Friday -
Deadlifts
Clean and Jerk
Calve Raises

Sunday -
Squats
Incline Bench
Lat Pull Downs

I'm sticking to 5 sets of 5 reps for each exercise but doing a few more sets of squats.

Now before all of you go what the hell is this! Remember it's for football and you wont find me doing bicep curls or anything like that. If any of you have experience with these type of sport specific routines or could help in anyway get back to me.


i did football workouts for about 3 years straught and i did curls and tris and the other smaller groups like that. youll find that it will help if you do some curls just like after your core lifts. maybe a 2x10 of triceps, biceps, back, and legs curls

[WHATEVER-IT-TAKES]

depends on what position you play, thats a pretty good routine but reps wise it depends on what type of player you wanna become. do you wanna be quicker or stronger maybe both? also what side of the ball you on.... do you wana be chased after or are you dishing out the punishment?

[rev8ball]

Not knowing your season of conditioning or percents, initially I can see a few pieces of advice:
1. You need more power movements. You're only doing one type of C & J a week? What about Hangs or Pulls? Where the hell are your snatches? Etc., Etc...
2. Put those power movements first in your daily regimen. And I'm not sure if I'd stick with a 5x5 for the C & Js and Snatches, but, again, I don't know your intensity.
3. Drop the lat pull downs and calf raises, and throw in your compound assistance work there. In front of them, add more power movements, as well as Leg and Pulling movements.

That's for starters. I'll see if anything else jumps out at me....


Whats up guys, this may be a shot in the dark here knowing that most of you guys are either bodybuilders or powerlifters but I need some help with my football routine. Here's what it looks like right now..

Wednesday-
Squats
Bench Press
Rows

Friday -
Deadlifts
Clean and Jerk
Calve Raises

Sunday -
Squats
Incline Bench
Lat Pull Downs

I'm sticking to 5 sets of 5 reps for each exercise but doing a few more sets of squats.

Now before all of you go what the hell is this! Remember it's for football and you wont find me doing bicep curls or anything like that. If any of you have experience with these type of sport specific routines or could help in anyway get back to me.

[hjayss]

I think you have a lot of stuff going. Stick to your power movements try to keep the same parts on the same day if you aare working arms stay with arms and maybe chest. Just try to keep all that blood pumping in the same area. Hand strength is important and bis and tris.

[Ryan]

depends on what position you play, thats a pretty good routine but reps wise it depends on what type of player you wanna become. do you wanna be quicker or stronger maybe both? also what side of the ball you on.... do you wana be chased after or are you dishing out the punishment?

I'm a linebacker. My speed is pretty good right now so I'm looking for more strength than anything.

[Ryan]

Not knowing your season of conditioning or percents, initially I can see a few pieces of advice:
1. You need more power movements. You're only doing one type of C & J a week? What about Hangs or Pulls? Where the hell are your snatches? Etc., Etc...
2. Put those power movements first in your daily regimen. And I'm not sure if I'd stick with a 5x5 for the C & Js and Snatches, but, again, I don't know your intensity.
3. Drop the lat pull downs and calf raises, and throw in your compound assistance work there. In front of them, add more power movements, as well as Leg and Pulling movements.

That's for starters. I'll see if anything else jumps out at me....


Yea I do need more power movements but it's hard trying to set everything up in a routine without putting too much and then just overworking my muscles. I'm going to drop the calf raises anyways but why lat pull downs? They are just like regular pull ups except this way I can use more weight.

[410]

You want to make sure to keep your speed up to par. You dont want to focus only on strength and get slow, even if your speed is decent now, I would still work on it. I played linebacker in college, and trust me, I thought I was fast...There is always someone faster than you bro.

Plyometrics, jumping rope, and running stadium stairs are all good things to help your speed

[GrizzlyLB]

It's been said before, but I'll say it again. Power/fast movements will help for football.

keep the bread and butter with:
Squats,
Bench (incline more than flat because you want to hit at a lower leverage so incline will help in any tries for separation on those pesky blockers)
I would throw in the C&J movements for back instead of deadlifts, unless you want to do fast deads because otherwise it will mainly be a slow movement compared to the more explosive Power Clean/ Hang Clean.

Also stretch after each time you lift, whole body stretching. I would say hold from 20-30second static. This will help to keep the muscles loose, and increase speed. My coach bought a DVD called "Your fastest 40 ever" and they emphasized stretching very hard. I dropped from a 4.9 to a 4.75 my junior-senior year doing the stretches over the spring/summer times.

as for strength and all it looks pretty solid, just needs some more explsoive movements with you legs. Most of the power you generate in a tackle is how much force you can apply to the carrier and unless you arm tackle it wont be coming from upper body strength. I'd also recommend doing some hip curls... kinda hard to explain but it helps to explode from a low stance. Get a straight bar, load some weight on it and get low. follow through with your arms like you're wrapping up on the opposing back and use the hips to force the weight up instead of your arms. This helps to add force to the attack and explosiveness. Plus it helps to give you a muscle memory of throwing your arms up and into the tackle with your hips instead of just the arms.

This is all I can think of right now. Just keep your speed down and work on increasing the strength with some Olympic style explosive lifts along with incline bench and squats.

[rev8ball]

Yea I do need more power movements but it's hard trying to set everything up in a routine without putting too much and then just overworking my muscles. I'm going to drop the calf raises anyways but why lat pull downs? They are just like regular pull ups except this way I can use more weight.

Make your power movements first and foremost. You can get everything you NEED into your workouts without any overtraining; athletes have been doing that for years.
Pull downs are not the same as pull ups. They may be on the same plane of motion, but fiber activation is different; pull ups are better. However, the reason I said drop them is because there are more important movements that you need to be doing prior to incorporating pull ups/pull downs, such as the ones that I mentioned.

[qbmurderer73]

I played four years in college, and it looks like your trying to go on a three day routine. I actually found one of our old in season workouts, so here it is maybe it'll help. Sounds like your in high school, these lifts should put you in front of the game if you don't have a structured program. It def adds more powerlifts though in which I highly recommend not only for strength/speed but for those fast twitch muscles. This is a in season workout though with practices so I would recomend changing the sets/reps and adding a few more powerlifts.

Sunday:

Stretch
Snatch Squat 2X12
Snatch 3X6
Shrugs 3X6-8
Clean Squats 3X6
Side Raises 3X8-12
Close Grip 4X6-8
DB Curls 4X6-8
DB Tri's 2X12
Str8t Bar Curls 2X12
ABS/Core 100 reps


Tuesday:

Stretch
Squats 2X5
Leg Press 1X12
DB Bench 2X12
Bench 3X5
Seated Military 2X6-8
Lat Raises 2X8-12
Dips 4XMax
Str8t Bar Curls 4X5
Buddy Curls up to 7
ABS/Core 100 reps


Thursday:

Stretch
Clean Pulls 3X8
Seated Raises 3X8-12
Hang Cleans 3X5
DB Shrugs 3X8
Close Grip 3X8
DB CUrls 3X8
Lying Tri's 3X8-12
Str8t Bar Curls 3X8
ABS/Core 4X 20

On our off season these workouts were a lot more intense adding Push Jerks/Power Cleans/Snatch/Incline etc. We also had a four day routine having going Mon, Tues, Thurs, Fri. but I couldn't find that workout so heres one that'll give you an idea.

[Bulldozin727]

I played four years in college, and it looks like your trying to go on a three day routine. I actually found one of our old in season workouts, so here it is maybe it'll help. Sounds like your in high school, these lifts should put you in front of the game if you don't have a structured program. It def adds more powerlifts though in which I highly recommend not only for strength/speed but for those fast twitch muscles. This is a in season workout though with practices so I would recomend changing the sets/reps and adding a few more powerlifts.

Sunday:

Stretch
Snatch Squat 2X12
Snatch 3X6
Shrugs 3X6-8
Clean Squats 3X6
Side Raises 3X8-12
Close Grip 4X6-8
DB Curls 4X6-8
DB Tri's 2X12
Str8t Bar Curls 2X12
ABS/Core 100 reps


Tuesday:

Stretch
Squats 2X5
Leg Press 1X12
DB Bench 2X12
Bench 3X5
Seated Military 2X6-8
Lat Raises 2X8-12
Dips 4XMax
Str8t Bar Curls 4X5
Buddy Curls up to 7
ABS/Core 100 reps


Thursday:

Stretch
Clean Pulls 3X8
Seated Raises 3X8-12
Hang Cleans 3X5
DB Shrugs 3X8
Close Grip 3X8
DB CUrls 3X8
Lying Tri's 3X8-12
Str8t Bar Curls 3X8
ABS/Core 4X 20

On our off season these workouts were a lot more intense adding Push Jerks/Power Cleans/Snatch/Incline etc. We also had a four day routine having going Mon, Tues, Thurs, Fri. but I couldn't find that workout so heres one that'll give you an idea.

This is similar to what my coaches put me through in high school. I changed things up during my four years in college. I started lifting M,W,F and doing Plyometrics tue and thur. You want to be a better football player, more agile more quick. Work on your five dot drill. I have never found a drill that teaches balance and explosion all at once like the five dot drill. That shit is rough. Do at least two on both days. Balance boards are great also. They can help you excel in squat and on the field. I would also throw in squat jumps with dumb bells and bench throws or exploding pushups. If you have access to plyo boxes then start using them. You also must stretch all the time. I warm up and stretch fifteen minutes before and then cool down and stretch fifteen minutes after. There was a volleyball player from Colorado State I think it was that never lifted seriously but stretched everyday in college for at least a half hour everyday. She increased her vertical leap every year and by the time she left had like a 37 or 38 inch vertical leap. Crazy Stuff!

[Ryan]

Thanks for all the info guys I appreciate it. Would you recommend a 3 or 4 day routine? I'm trying to figure out how I'm going to set this routine up and it's not easy.

[Idlethoughts]

I had the same situation, a brother here in the forum referred me to this link and boy let me tell you, it's tight...give it a whirl...

http://www.defrancostraining.com/articles/articles.htm

[Ryan]

Yea I've seen that before but I would do that type of routine closer to football season. Right now I'm just trying to put on pure mass.

[train.eat.supp.sleep]

i kno there are some football players out there like me....what is your input on

1. good strength exercises for football

2. good exercises for speed

[focused]

power cleans add explosiveness

[Bombboy]

In my humble opinion nothing is better for a football player then pure explosive power. That being said consintrate on the big 3, SQUAT BENCH DEADS plus cleans for power.

Now those will most likely slow ya down a bit so if your not fightin in the trenches dont go insane but DO them, add some sprints, pull the sled and hit the stadium for some stairs.

My 2 cents

BB

[txpower]

stretch. and squat and cleans don't slow you down, they help build leg strength which equals harder push off, faster

[ALPHAMALE]

You have wuestions about becoming a better football player. the first thing you need to post if you want a specific response.......is more specifics. What position do you play, how old are you, weight, BF%, strengths, speeds, etc......and then u'll get a better more helpful response. But basically, anything that helps with explosiveness or power will benefit you in the sport.....and since power is a product of strength x speed.......lift heavy and lift fast. Olympic lifts are very beneficial.

[txpower]

You have wuestions about becoming a better football player. the first thing you need to post if you want a specific response.......is more specifics. What position do you play, how old are you, weight, BF%, strengths, speeds, etc......and then u'll get a better more helpful response. But basically, anything that helps with explosiveness or power will benefit you in the sport.....and since power is a product of strength x speed.......lift heavy and lift fast. Olympic lifts are very beneficial.

true that i remember when i was still playing i went through a stage where i'd be as slow as i could uring my reps. it panned out and took me a long time to get used to explosiveness again.

[Big Wides]

incline bench, squats. cleans, clean and jerks. snatches and lots of plyos for the explosivness that is needed, depth jumps help with this tremendously

[train.eat.supp.sleep]

middle line backer
6'1"
175 lookin to go up ofcourse
season is no til october tryn to get to 190
bf%- 14%
im slow as balls right now haha

bench- 205
DL-315
squat- 250

[RIVERA]

I would suggest stiff-legged deadlifts to really strengthen your lower back. I use them for my jiu-jitsu training and allows me the power and explosiveness I need when I have to lift and throw opponents.

[ALPHAMALE]

middle line backer
6'1"
175 lookin to go up ofcourse
season is no til october tryn to get to 190
bf%- 14%
im slow as balls right now haha

bench- 205
DL-315
squat- 250


how old are you? 175lbs??

if ur slow as you say.......olympics lift will help with that....get someone to teach you how to do a SNATCH........and then after you've learned that fairly well......move on to the clean......(its been proven that learning the snatch prior to the clean is beneficial)....doing olympic lifts will increase ur power output and therefore increase your quickness......also...put your ego aside and switch to front squats.....i am assuming that u are still very young(high school) front squats will benefit you a lot in the long run

[G Diesel]

Run 40s and 100s. Do bounding and broad jumping. Run stairs.

On top of this focus on the basic power movements... As well as miltary press, leg press, power shrugs, etc plus calf work. Peace, G

[JMC]

Definitely hit those sprints...also if you have the means, rig up a strap system to able yourself to pull the sled. If you have the means, buy one...pull some weight while running...

Mike Alstott used to strap a pick-up truck to himself and run around parking lots back in his Purdue days....so they say.

[Young&Hungry]

Run 40s and 100s. Do bounding and broad jumping. Run stairs.

On top of this focus on the basic power movements... As well as miltary press, leg press, power shrugs, etc plus calf work. Peace, G

Truth here. My team does 40 mins. of plyometrics twice a week and I'm the heaviest I've been in a while (which still isn't much) and faster than I was during the season. If your coaches haven't instituted plyometrics with you guys, suggest it because they are miracle workers.

[BigNasty]

power clean, hang cleans, squats, split jerk, etc. olympic lifts help with power too, I play with ex- All Canadians, and former CFL players, and these moves have really helped.
Check out this program, it's also got a running and plyometrics program- http://www.bodybuilding.com/fun/schultz4.htm

[train.eat.supp.sleep]

yea i do alot of olympic lifts...but never done snatches before...dont really know how too...but how do you suggest i get that sled to pull behind me...maybe find a cheap one online or somthing?

[HAWK]

yea i do alot of olympic lifts...but never done snatches before...dont really know how too...but how do you suggest i get that sled to pull behind me...maybe find a cheap one online or somthing?

Nah man you don't need to spend money on it. I made a tire pull for explosive sprints in baseball. Get a few feet of rope, go to the local mechanic/gas station and see if they have any old tires. Grab one of the big sons of bitches and cut two holes in it, thread the rope through it, and tape a towel to the part that will be around your waist. Run with that thing across pavement and concrete or a gym floor (find somewhere that they'll let you) to start off and build up. If you feel like it is getting light, either go get a bigger tire, or try pulling it across grass. Good luck man.

[paintrain69]

im a junior in highschool 17 years old.my football program has us do a lot of plyos and stretching...we do our core lifts,deadlift,squat,bench,cleans along with pushpress and incline...but afterwards we do a lot of explosive quick things...kinda like a conditioning which keeps us all in shape...but im 150 lbs. and about 6'2" i played dtackle last year and for my senior year im playin linebacker and fullback...im benchin 255,deadlift 450,squat 405,and clean 225 as of now and run a 4.6 40 yard dash...i train like an ANIMAL...and i eat like a mad man...healthy and all protein and carbs...i just can't gain the pounds though...any ideas to put on the poundage?...thanks fellas

[Ryan]

im a junior in highschool 17 years old.my football program has us do a lot of plyos and stretching...we do our core lifts,deadlift,squat,bench,cleans along with pushpress and incline...but afterwards we do a lot of explosive quick things...kinda like a conditioning which keeps us all in shape...but im 150 lbs. and about 6'2" i played dtackle last year and for my senior year im playin linebacker and fullback...im benchin 255,deadlift 450,squat 405,and clean 225 as of now and run a 4.6 40 yard dash...i train like an ANIMAL...and i eat like a mad man...healthy and all protein and carbs...i just can't gain the pounds though...any ideas to put on the poundage?...thanks fellas

You gotta eat more to gain the weight bro. Trying having multiple shakes with PB and oats. Buy lots of steak, chicken etc. I used to say I ate alot to when I was frustrated about not gaining weight. Track what you eat, you will be surprised when you see how much you are actually eating. I play the same position as you (linebacker) and I'm 2 inches shorter and 50 pounds heavier. Theres no way you should be playing that light. That being said your numbers are much much more impressive then mine. Anyways track what you eat, then whatever amount of calories your eating now up it by like 750.

[paintrain69]

ok bro ill do that...thanks...appreciate it...

[Toni69]

Ok, for the past, I don't know, 3 months..I cannot sleep well at all. I have a brand new mattress, I dont have back pain anymore ( previous injury; 2 bulging disks), I eat well, I train hard..so I am dam tired due to the diet and training.

I toss and turn every night, my arm falls asleep, drives me mad, wakes me up...my back doesnt hurt, but it stiffens every night..I swear..I am like an old lady whenever I try to get out of bed after sleeping for a couple hours(hey..no comments about me being 34 either!).

So, I cant get a decent night's sleep and I am wondering if any of you have the same problems. I am not huge or nearly the size of some of you gorgeous big boys here at the forum, but I feel like because I may have put on muscle...that it is making me uncomfortable when I sleep. I am a side sleeper and sleeping on my arm or shoulder makes my whole side just fall asleep or go numb...I roll to the other side..same shit. I lay on my back, I am not comfortable...prob cause I have such a big butt and I cant lay completely flat on my back...LOL, seriously!

I never lay on my stomach..just cant sleep like that...so...anybody have these probs when sleeping?

[Ricky P]

I'm a side sleeper also. I usually have the same types of problems, arms falling asleep, tossing and turning. I also have a huge ass, no joke, so I too hate sleeping on my back. But when I wake up in the morning, I'm somehow always on my back. I found that even though it's uncomfortable when I'm trying to sleep, it's the only position that I easily fall asleep in. Try it out, probably won't be too comfy at first, but maybe you'll fall asleep quicker than normal.

[Jon]

I wake up at 3:59 AM every night...for no reason

not the same problem but its weird heh

[jac71]

I don't know what the deal is either, I have been having trouble sleeping also..I hate it when I go to bed and sleep for 2 hours and feel as if I had slept all night and than toss and turn for the next 2 hours. I have put on some muscle also in the past few months so I don't know if this has anything to do with it. I am also curious what other will say about this as I haven't been able to figure what, if anything, that I'm doing wrong.
Sorry I couldn't help Toni :(

[ctgblue]

I feel your pain.
I have had the "snores" real bad for a few months and my lovely wife has banished me to the spare room to sleep on my old matress, which is a good Serta Perfect Sleeper firm mattress. But the firm mattress, while good for the back, has no forgivness for arms and shoulders and such. So I am uncomfortable on it and toss and turn most of the time.

I suggest a good supplement with Phenibut in it to help you relax and you should be able to get some good quality sleep and not have to take it for more than a week. Add to that at least an hour of "mental decompression" before bed. IE.. no work, no work emails, no hardcore movies, no caffeine for several hours, etc.. and it should help.

If all else fails, get a firm matress with a thicker "pillow top" still supportive, but much softer, like the one my wife kicked me off of.....

[Toni69]

I wake up at 3:59 AM every night...for no reason

Not the same problem but its weird heh

No, but its fine cause I was gonna say...maybe your hungry? I can stay up all night and still wake up the same time every morn cause my body just knows to eat breakfast every morn at 9am. I eat the same times everyday...my body is actually on a timer..it just knows it has to eat at those specified times. Maybe your the same way?

[Toni69]

I feel your pain.
I have had the "snores" real bad for a few months and my lovely wife has banished me to the spare room to sleep on my old matress, which is a good Serta Perfect Sleeper firm mattress. But the firm mattress, while good for the back, has no forgivness for arms and shoulders and such. So I am uncomfortable on it and toss and turn most of the time.

I suggest a good supplement with Phenibut in it to help you relax and you should be able to get some good quality sleep and not have to take it for more than a week. Add to that at least an hour of "mental decompression" before bed. IE.. no work, no work emails, no hardcore movies, no caffeine for several hours, etc.. and it should help.

hmmmmmm? LOL

[Giant Killer]

Toni do you train in the evening? I guess more valid to my guess is what time did you take the Product M? Maybe something in it has been stimulating you.
As a side note I am a side sleeper also and my arms go to sleep notoriously because I can't sleep on my back! Happens every night.

[Jon]

No, but its fine cause I was gonna say...maybe your hungry? I can stay up all night and still wake up the same time every morn cause my body just knows to eat breakfast every morn at 9am. I eat the same times everyday...my body is actually on a timer..it just knows it has to eat at those specified times. Maybe your the same way?

hmm.. never thought bout that..makes sense though

[k1usa]

Im there with you buddy....my sleeping habits are the shits...the harder I train...the less sleep I get. I wake up at 3 or 4am and eat..then try to sleep but this 53 year old has the same problem....Im quick to fall asleep at the computer at home..but when I lay down....no luck.....funny thing is..when Im with my girl.....I tend to sleep much better...but alone....not so good...guess I need a teddy bear...HAY....another Animal Product....a Animal Teddy Bear..........

[Toni69]

I am off the Product M now, but its not that I cant fall asleep. I cant sleep comfortably...my arm, my hand or my shoulder always falls asleep when I lay on my side. Everythng just goes numb and does that nasty tingle thing...I roll over and the same crap happens again. I just cant sleep comfortably and I am wondering if its 'cause I put on muscle or something. I have this stupid huggy pillow now..LOL...I cuddle it, throw my leg over it...it kinda helps..but I dont roll over with it...it messes up my blankets whenever I do that and wakes me up and drives me nuts to fix everything again...LOL..I get so mad too!

I am crazy! Forget this thread everybody! LOL

You know, I decided if I win the lotto...I will first take everyone here to dinner...than I would pay for some in-house person to stand there by my bed all night and fix my blankets whenever I roll over with my huggy pillow. How's that sound? LOL..oh, and give morning massages...how great would that be!

[k1usa]

I am off the Product M now, but its not that I cant fall asleep. I cant sleep comfortably...my arm, my hand or my shoulder always falls asleep when I lay on my side. Everythng just goes numb and does that nasty tingle thing...I roll over and the same crap happens again. I just cant sleep comfortably and I am wondering if its 'cause I put on muscle or something. I have this stupid huggy pillow now..LOL...I cuddle it, throw my leg over it...it kinda helps..but I dont roll over with it...it messes up my blankets whenever I do that and wakes me up and drives me nuts to fix everything again...LOL..I get so mad too!

I am crazy! Forget this thread everybody! LOL

You know, I decided if I win the lotto...I will first take everyone here to dinner...than I would pay for some in-house person to stand there by my bed all night and fix my blankets whenever I roll over with my huggy pillow. How's that sound? LOL..oh, and give morning massages...how great would that be!

hay Toni....feel the same thing myself while atempting to sleep...funny how we all train so hard...need good rest...but find it hard to adjust to a good position.....oh well...Ill take fewer hours of sleep and keep training....You are funny Toni...great post kido......:)

[Giant Killer]

I really do think some scientist needs to figure out why that numbness thing happens. I have always been a side sleeper but it never happened until I was working out/growing hardcore. I've seen many people comment on this sensation and it sucks.

Anyway, if you took everyone out to dinner, what a scene that would be. We would destroy the meat supply of some country. Haha cows would be an endangered species after an Animal gathering of that magnitude.

[Toni69]

k1usa..that was brilliant! I WANT AN ANIMAL TEDDY! I WANT ONE NOW! LOL...hmmmm, think I can get one of Machine? LOL

[xenrus]

I'm having this problem frequently.I kno the feeling , it's like you sleep but you dont sleep.You go to sleep and turn around in the bed for 4 hours and sleep just does not come,you feel uncomfortable every time you turn and you turn again and you wake up and feel like shit.We had a really shitty season chagne this winter , even the bears did not go to sleep and the flowers were growing, when it was supposed to be -20.So i guess its all about this , nature jokes :)Well i know one thing which will calm you down .About 10 minutes before you go to sleep , warm up whole milk and add very little peace of butter into it just for smoothness.Or green tea , anything that will calm your nerve system.
And Toni , i could stand by your bed =p

[xenrus]

Animal Teddy Bear lol

[Toni69]

I'm having this problem frequently.I kno the feeling , it's like you sleep but you dont sleep.You go to sleep and turn around in the bed for 4 hours and sleep just does not come,you feel uncomfortable every time you turn and you turn again and you wake up and feel like shit.We had a really shitty season chagne this winter , even the bears did not go to sleep and the flowers were growing, when it was supposed to be -20.So i guess its all about this , nature jokes :)Well i know one thing which will calm you down .About 10 minutes before you go to sleep , warm up whole milk and add very little peace of butter into it just for smoothness.Or green tea , anything that will calm your nerve system.
And Toni , i could stand by your bed =p

I dont do any dairy when I diet...but thanks...tea..may work..wouldnt mind a few glasses of wine..but not on my diet either. So, you volunteer to stand by my bed huh? ;)

[JUGGERNAUT]

Only the stress of knowing everytime I go to the gym on chest day somebody will be on a bench press bench doing leg raises while I wait to use it for Benching keeps me up at night grinding my teeth...

[Achilles]

I sleep on my side and my neck falls because of my shoulders, So I just bought extra pillows and it keeps everything level and I sleep pretty good. It might sound stupid the solution being so simple. I'm a stomach sleeper also, and the same rule applies .. I just have alot of pillows around my dome. Always helps me

[Grim Tavis]

Good to know I am not alone in the bad sleep area. Like others, I have been training really hard and heavy and I am dead tired at night. However, I tend to get up 2-3 times a night (usually to take a leak due to crazy water intake). But I wakup still dead tired. I also get the ache in my shoulders and sometimes have my arms fall asleep.

Earlier this week, I must have done something right, because I slept like the dead. My alarm went off and it felt like I was yanked out of 100 feet of sleep (if that makes sense).

Any/all ideas on a better nights sleep is appreciated.

[Dingo06]

I am not sure what causes mine, or any of it, but i wake up sometimes with arms crossed under me like im clutching a 45 plate doing back extensions. and both arms are completely numb, cant move em. its hard as hell to roll over without your arms. and it freaks me out because i read somewhere (dont know how true) that the longer you stay like that the more likely you are to get nerve damage.
if thats the case all i can figure is that the added mass on our frames is putting nerves in a bad position so they get pinched.

[Toni69]

Guess I wont be inviting you guys for a sleepover at this rate we are going..we'd all be better off spending the eve in the gym training together! LOL

[LuvsThePain]

Hey Toni, have you tried Melatonin? My wife has trouble sleeping sometimes. Once she takes a melatonin she knocks right out. I think it's a vitamin of some sort.

P.S. I wake up almost every morning with my arm asleep. Freaks me out sometimes cuz it feels like someone elses, lol!.

[Hollow1]

My wife has the same problem with her arm. No matter how she lays in bed she will wake up 2 - 3 times a night. Turns out she has a minor pinch nerve in her neck and she has no idea how she may have done it.
I've been using ZMA. I know it doesn't help put you to sleep but it does induce a much deeper sleep.

[peterpyper]

man u aint the only one toni,sometimes i get so tired tossin and turning i just fall asleep that sucks,but when i do get good sleep im up and on the go feels good..just relaxe clear ur mind sleep on ur back for a good 45 minutes and when u feel a little tired hold a pillow tuck it under ur chin and have anthor pillow on ur side for a arm rest works well with me..

Bad thing is that i been doin it pretty much all my life,when i have a gf i dont hold her i hold the pillow when i fall asleep and she gets upset rofl

[invictus1]

i use to take melatonin (sp?) before i went to sleep. i had problems sleeping from fighting. i stopped taking that when i felt like i didnt need it anymore but recently i have been taking zma. i dont know if it is helping me with my sleeping but i am having vivid dreams more often now.

[Jeff the Repper]

Hey Toni,

Providing you don't want to change anything else in your evening routine, you can try this: 50-100MG ( depending on your weight ) of 5-HTP about 60 min. before nap time as well as adding 2-4 MG of timed release Melatonin right at bedtime. Melatonin is a great supplement (clasified as a hormone ) for reseting your internal clock ( great for jet lag ) both products are not expensive, non addictive and easy to find. give it a try and let me know what you think.

Time to Rep Out !

later,

[brandon cutler]

toni dont mean to butt in on your thread and change it up on u a little bit but you got me thinking. im somewhat in the same boat, so if u dont mind.. im sure this thread will get more replies so im gona ask away if thats alrite.

is getting 6 hours of sleep a night ok after working out or do you guys think its not even worth it? would it make my workout almost pointless because of not enough rest?
ive been going to the gym at like 7 and geting back to my room at 8:15/8:30pm. have my pwo shake and then eat 30 min later and pack my food up for tommorow, get other things done and finish my eating, getting to sleep by 10. i also get up at like 2am to go to the bathroom because of all the water i drink during the day and during my workout. i have to get up at 4am for work.

[stumblin54]

Ya that's alright bro, you just have to make up for your lack of sleep with your nutrition for your recovery. I'm in the same boat, and I eat my way around it. And Toni, I used to have sleeping problems because I didn't do my cardio til late in the p.m. (and if I was up to two sessions a day it didn't start until noon and then at night), so to fix it I now wake up at 500 and I'm out like a light by night with some good restful sleep. I'm not sure if you already get up early, but if you don't give it a try and see if the early morning cardio helps at all. Good luck and I hope you find a solution soon. Peace.

Stumblin

[Toni69]

toni dont mean to butt in on your thread and change it up on u a little bit but you got me thinking. im somewhat in the same boat, so if u dont mind.. im sure this thread will get more replies so im gona ask away if thats alrite.

is getting 6 hours of sleep a night ok after working out or do you guys think its not even worth it? would it make my workout almost pointless because of not enough rest?
ive been going to the gym at like 7 and geting back to my room at 8:15/8:30pm. have my pwo shake and then eat 30 min later and pack my food up for tommorow, get other things done and finish my eating, getting to sleep by 10. i also get up at like 2am to go to the bathroom because of all the water i drink during the day and during my workout. i have to get up at 4am for work.


Brandon, your always cool with me...your question is fine. I think 6 hrs of sleep is fine. I get about that much myself. You only get up once in the middle of the night to pee? I get up 2-3x at least...it drives me crazy. I try to hold it as long as I can and then I have to get up cause it hurts so bad.

Can you sleep in on the wkds?

[Toni69]

It's nice to know I am not the only one not sleeping! LOL...I will try some of these suggestions. I am not training in the eve yet and the stims I take, I take around 1030-11am. But its not falling alseep that troubles me..its when I am asleep and when I lay on my side it just seems like my whole side falls alseep, gets all numb and tingley...turn over and the same thing..cant sleep on my stomach, very uncomfortable to sleep on my back. I figured cause we have muscley bodies...it just affects our sleep and how comfortable we are.

Thanks so much for all the comments and suggestions...keep 'em coming.
Hmmm, my huggy pillow ain't cutting it these nights either..maybe I need like a cuddley man next to me or something....a huggy pillow shaped like a man...there's an idea? LOL

[k1usa]

k1usa..that was brilliant! I WANT AN ANIMAL TEDDY! I WANT ONE NOW! LOL...hmmmm, think I can get one of Machine? LOL we need to get you one.....neat idea hu????

[Far Beyond Driven]

Yeah, same problem here. Big butt, lats and tri's competing for room, and I'm a side sleeper. There's no real solution to it. I just roll around alot at night. My best nights are when I go to bed exhausted and find my way onto my back and just stay there without waking up. But I can't fall asleep like that, so a little tossing and turning is inevitable.

[brandon cutler]

i recently got orders to go to a new unit where im helping out till i get out of the usmc, and im a shift worker, which is great compared to what i used to do. i can bring tons of food with me and i aint gota go into the field anymore where i could only eat canned stuff for the most part. we just run on mon wens and fri which hurts what mass im trying to gain some and sometimes i have to delay my leg workout for another day if we run real far, but i still try and get in the gym afterwords. i just eat a lot once we're done running and then hit the weights a hour and a half later.

so yeah i work like 6 days on 3 days off or 4 or 5 days on and 2 off. my off days is when i catch up on my sleep. its great

sometimes i get up more than once to go pee in the middle of the night, but not usually. i used to but it got so annoying that i started drinking less water when i workout than i probly should, which is probly a bad thing. but ive been drinking more during the morning and afternoon than i usual to try and make up for it.

i used to have the problem your talking about toni, i dont anymore though cause im used to my body and i guess i havnt grown a great deal since ive goten around my problem. i just sleep all weird, on my side too, with just one arm up over my head and my other arm (which isnt on the side im sleeping on) just thrown out to the side. so im literally just laying on my side nothing else. im sure you might have tried this but works for me. hopefully you figure something out.

[aznlifter]

Hey Toni, have you tried Melatonin? My wife has trouble sleeping sometimes. Once she takes a melatonin she knocks right out. I think it's a vitamin of some sort.

P.S. I wake up almost every morning with my arm asleep. Freaks me out sometimes cuz it feels like someone elses, lol!.

I have the same re-occurring problem, and one night i tried to sleep at 12 on a sunday night/monday morning, but I had been staying up till 4 the night prior, and ended up crashing at 10:30am monday morning (I am in college, and I just skipped class, but for those who work, I don't think you could get away with this). I actually tried melatonin and it worked, but I became dependent on it for about a month. Eventually, I had to take 2 pills (you're only supposed to take 1 every 24 hrs). About 2 weeks ago, I could not fall asleep and ended up taking 3 and crashed at 8 in the AM. Weird thing is, that broke me of the pills completely...either that or it could be because I'm preping for a show and less energy might be a factor. Reguardless, I understand your frustration when you know you ate perfect, trained super heavy, and just need to complete the last component of bodybuilding (sleep), but your body just wont let you. So if I were to give you advice from my experience, 1 melatonin pill after you've given natural sleep a chance, but it just ain't happenen. And as a college student, I do a lot of research. I researched melatonin pills, and there seems to be no negative sides and does not conflict with any other bodybuilding supplement. Good luck with that; I feel for you, man.

[Secur1ty]

Ok, for the past, I don't know, 3 months..I cannot sleep well at all. I have a brand new mattress, I dont have back pain anymore ( previous injury; 2 bulging disks), I eat well, I train hard..so I am dam tired due to the diet and training.

I toss and turn every night, my arm falls asleep, drives me mad, wakes me up...my back doesnt hurt, but it stiffens every night..I swear..I am like an old lady whenever I try to get out of bed after sleeping for a couple hours(hey..no comments about me being 34 either!).

So, I cant get a decent night's sleep and I am wondering if any of you have the same problems. I am not huge or nearly the size of some of you gorgeous big boys here at the forum, but I feel like because I may have put on muscle...that it is making me uncomfortable when I sleep. I am a side sleeper and sleeping on my arm or shoulder makes my whole side just fall asleep or go numb...I roll to the other side..same shit. I lay on my back, I am not comfortable...prob cause I have such a big butt and I cant lay completely flat on my back...LOL, seriously!

I never lay on my stomach..just cant sleep like that...so...anybody have these probs when sleeping?

Im not sure if this is your problem. But ive heard that Insomnia is a main symptom of Over-training. Maybe you are overtraining a bit. When was the last time youve taken a break?

[Toni69]

I cant sleep cause my arms fall asleep on me..you know, nasty tingles and gets all numb, not comfortable whenever I sleep..I can fall asleep, but I dont sleep well...cause my body just is not comfortable in any position..this is my prob. I thought maybe its cause I put on muscle..was wondering if any of you muscley guys had the same prob. I see many of you do...guess there is nothing we can do but invest in more pillows! LOL

[Aengus]

I wake up at 3:59 AM every night...for no reason

not the same problem but its weird heh

This is good news! You can get an extra meal or at least a protien shake in. Or one of those supplements that says "Take on an Empty Stomach". Like I ever have one of those...


Toni: My arms always used to fall asleep, but since I replaced my mattress with a much better (read: expensive as hell) one, and got a memory foam pillow, I have full support in all directions.
Now, there are nights when I can't sleep: I get too hot from my metabolism, or I am just too fucking sore. those nights I take benedryl, natures sleeping pills.

I think it has a lot to do with dieting. Now that I am on a cut, I sleep far less soundly. I am hungry, warm and hyper.


Machine would make the most adorable teddy bear, huh?

[matt555]

Ok, for the past, I don't know, 3 months.....so...anybody have these probs when sleeping?

2 years ago I had terrible insomnia problems. I couldn't sleep normally for 6 months, I slept 1/2 hours per night and I couldn't fall asleep until 6 AM. I didn't drink, didn't do drugs, was normal. So first I tried with sleeping pills. It worked for like 2 weeks or so, but then not anymore. I was NOT at all tired during the way...everything else was great, no mental problems or anything. So I went to get my blood tested and the results were great. The doctor ran all kinds of tests, but he couldn't tell me what's wrong with me. After 6 months, the problem went away by itself. At that time I also decided never to even touch sleeping pills again.

I wasn't really helpful, but my only suggestion would be: don't start with sleeping pills. You can easily get addicted and that stuff isn't good for you. Go see a doc just in case.

[J 2the att]

Football season is coming closer so i thought i get to know some football players on this forum and you know get some advice from more experienced beasts. My first question is how do you guys train for speed and agility?

I know i will never run a 4.4 but i wanted to get faster and i really don't know what i should be doing. Also, how do you train for explosiveness(coming up fast from your defensive or offensive stance)? Now that i have done my lifting and season is getting closer. I don't want to be just a big fat blob on the field. I want to be more agile and athletic. Any advice would be appreciated bro. Thanx

[Big Wides]

for explosiveness off the ball, all of the olympic style lifts (cleans,snatch,push press, clean and jerk), squats and deads.

for speed and vertical - plyos for your lower body. this includes box jumps, depth jumps, jump squats, bounding, ect. hope this helps