Please Scroll Down to See Forums Below Im 17 years old and i play varsity hockey. Im only 5'9 and 120 pounds. I want to put on some good weight by playoffs. Which is in march. Im currently taking cell tech, and i work out about 5 or 6 times a week. Can anyone suggest me a good supplement, and a good workout routine!???
Help!
- Thread starter dhockey94
- Start date
I dunno, I'm going to disagree with both posters.
A. Mid-season might not be the best time to gain weight. Whatever you do, don't forget that hockey is job #1 right now. I'm not saying gaining weight is wrong, just don't let it interfere with your game. You need to focus on speed and conditioning at this time as well as strength.
B. The 5x5 is a great program. dhockey should read it and know it by end of season. But it's too much to handle this time of the year.
I'd start with something like this:
Westside for Skinny Bastards A modified lifting program for "Hardgainers"
and then make some important changes to allow for in-season:
Go heavy on bench and DL only every other week. Otherwise, go 8-10 or choose alternate exercise.
Don't deadlft from the floor. set the safety bars in the rack at, just below or above knee level.
You want to concentrate on developing your posterior chain which means squats, deadlift, Romanian Deadlift, Glute-Ham Raises, your lats (to handle action along the boards) which means barbell/dumbell rows, and pull ups, and on getting a strong core.
Try to get as much as possible of your conditioning done on ice.
If, at any time, what you're doing starts to interfere wit your performance at the rink, cut back. Remember, more isn't necessarily better, but how you spend your time is. You need enough time to recuperate or you'll end up losing instead of gaining weight.
No working out on game days!
At 17, you're going to grow anyway. BBlazer is right when he says to eat as much of the right foods as you can. This is at least 50% of the answer to putting on weight and the only way to do it without slowing you down.
Go over to the diet forum and read up. You'll save yourself lots of time and frustration . Here's a quick summary of what you need to do:
John Berardi - 7 Rules
A. Mid-season might not be the best time to gain weight. Whatever you do, don't forget that hockey is job #1 right now. I'm not saying gaining weight is wrong, just don't let it interfere with your game. You need to focus on speed and conditioning at this time as well as strength.
B. The 5x5 is a great program. dhockey should read it and know it by end of season. But it's too much to handle this time of the year.
I'd start with something like this:
Westside for Skinny Bastards A modified lifting program for "Hardgainers"
and then make some important changes to allow for in-season:
Go heavy on bench and DL only every other week. Otherwise, go 8-10 or choose alternate exercise.
Don't deadlft from the floor. set the safety bars in the rack at, just below or above knee level.
You want to concentrate on developing your posterior chain which means squats, deadlift, Romanian Deadlift, Glute-Ham Raises, your lats (to handle action along the boards) which means barbell/dumbell rows, and pull ups, and on getting a strong core.
Try to get as much as possible of your conditioning done on ice.
If, at any time, what you're doing starts to interfere wit your performance at the rink, cut back. Remember, more isn't necessarily better, but how you spend your time is. You need enough time to recuperate or you'll end up losing instead of gaining weight.
No working out on game days!
At 17, you're going to grow anyway. BBlazer is right when he says to eat as much of the right foods as you can. This is at least 50% of the answer to putting on weight and the only way to do it without slowing you down.
Go over to the diet forum and read up. You'll save yourself lots of time and frustration . Here's a quick summary of what you need to do:
John Berardi - 7 Rules
Sorry but at this time you cant gain. At your age anyway, you ARE a hardgainer. Using 5x5 will not be ideal. Also training 5 days a week IN SEASON? NO WAY!!!!
You need a 2-3 day routine max.
Day 1:
Squat
Dips
Barbell Curls
Day 2:
Bench
Straigh Leg Deads
Pull ups
Do 1-2 set to failure of 6-8 reps AFTER WARMING UP.
Warm ups:
?? x 15 EASY EASY EASY
?? x 8-10 EASY EASY
THEN START YOUR SETS TO FAILURE
OK? After your season is up we can talk about something different.
You need a 2-3 day routine max.
Day 1:
Squat
Dips
Barbell Curls
Day 2:
Bench
Straigh Leg Deads
Pull ups
Do 1-2 set to failure of 6-8 reps AFTER WARMING UP.
Warm ups:
?? x 15 EASY EASY EASY
?? x 8-10 EASY EASY
THEN START YOUR SETS TO FAILURE
OK? After your season is up we can talk about something different.
Similar threads
