Please Scroll Down to See Forums Below 
BiggT
New member
yeah, full squats are all the way down, as low as possible, don't stop at paralell, just burry them as far as you can go.
Also, EAT breakfast. Have 3-4 whole eggs with 2 servings of oatmeal and shoot for a quart of milk. if your finances allow it, eat a double school lunch and try to get at least 2, but preferable 3-4 milks if this is possible. Before practice/workouts, a PB and J sandwich would be a good idea so you don't fall flat. Then whatever mom makes for dinner, and then either a gainer or 2 PB and J sandwiches with milk before bed.
For a routine....It would make sense to focus on the bench/squat/clean...i just hope you're cleaning right, I don't mean that as an insult, it is just that at the high school level (players and coaches) poor form on the olympic lifts and squats, and hell bench for that matter, is much more common that good form. So, please check the links and the videos for correct form.
Since you want to gain weight, instead of full body workouts, would you want to do squats and pulls one day / pressing the next, take a day off and repeat? This way you can do more back-off sets etc etc.
Something like this:
Monday:
Power Clean: warm-up, then 5 sets of 3
Back Squat: 5 sets of 5, pyramiding the weight each set, then 2 sets of 8 as backoffs
Steep decline situps: 4 sets, start holding a plate for added resistance once you can get 25 reps for all 4 sets....and do FULL range situps, not crunches.
Tuesday: Flat Bench Press: 5 sets of 5 pyramiding up, then 2 backoff sets of 8.
Barbell Row : 5 sets of 5 pyramiding up, then 2 backoff sets of 8....and READ the thread at the top of the training board on how to properly row, don't do the air-hump/glorified shrug that most people do.
Dips : 3 sets, once you get all 3 for 15 reps, add enough weight to knock them back down to 8-10 and repeat.
Take Wednesday off
Thursday: Back Squat: 5 sets of 5 pyramiding and on the last set try to add 5 lbs to Monday's last set weight, then Mon try to add 5 lbs to this weight, and so on and so forth....then do one backoff set of 12 with the weight you used for Mon's 2x8. Let me know when this stalls, no more paralell squatting, BURRY them all the way down, if you do that, you'll be able to progress like this for a very long time before needing a tweak.
Deadlift: 5-5-5-3-3-3, add weight every set, no backoff sets here.
Decline situps: same deal as Mon
Friday: Bench Press: do 5 sets of 5 with a set weight, it will be a lot less than your last set of 5 on Monday because you are doing all 5 sets with this. do one backoff set of 12-20.
Push Press: 5 sets of 3, add weight each set, then 1 backoff set of 8 strict presses.
Chins: do 4 sets of as many reps as you can get
at the end of this workout, feel free to do one exercise for biceps/triceps/calves, BUT I wouldn't recommend it at first, and if you train right, you shouldn't even be able to at first.
** It is also very important to do all reps by yourself, spotters are just for safety, use them just in case to protect yourself if you slip up....but DON'T do forced reps, leave a little in the tank, so you can add 5lbs next time.
Also, EAT breakfast. Have 3-4 whole eggs with 2 servings of oatmeal and shoot for a quart of milk. if your finances allow it, eat a double school lunch and try to get at least 2, but preferable 3-4 milks if this is possible. Before practice/workouts, a PB and J sandwich would be a good idea so you don't fall flat. Then whatever mom makes for dinner, and then either a gainer or 2 PB and J sandwiches with milk before bed.
For a routine....It would make sense to focus on the bench/squat/clean...i just hope you're cleaning right, I don't mean that as an insult, it is just that at the high school level (players and coaches) poor form on the olympic lifts and squats, and hell bench for that matter, is much more common that good form. So, please check the links and the videos for correct form.
Since you want to gain weight, instead of full body workouts, would you want to do squats and pulls one day / pressing the next, take a day off and repeat? This way you can do more back-off sets etc etc.
Something like this:
Monday:
Power Clean: warm-up, then 5 sets of 3
Back Squat: 5 sets of 5, pyramiding the weight each set, then 2 sets of 8 as backoffs
Steep decline situps: 4 sets, start holding a plate for added resistance once you can get 25 reps for all 4 sets....and do FULL range situps, not crunches.
Tuesday: Flat Bench Press: 5 sets of 5 pyramiding up, then 2 backoff sets of 8.
Barbell Row : 5 sets of 5 pyramiding up, then 2 backoff sets of 8....and READ the thread at the top of the training board on how to properly row, don't do the air-hump/glorified shrug that most people do.
Dips : 3 sets, once you get all 3 for 15 reps, add enough weight to knock them back down to 8-10 and repeat.
Take Wednesday off
Thursday: Back Squat: 5 sets of 5 pyramiding and on the last set try to add 5 lbs to Monday's last set weight, then Mon try to add 5 lbs to this weight, and so on and so forth....then do one backoff set of 12 with the weight you used for Mon's 2x8. Let me know when this stalls, no more paralell squatting, BURRY them all the way down, if you do that, you'll be able to progress like this for a very long time before needing a tweak.
Deadlift: 5-5-5-3-3-3, add weight every set, no backoff sets here.
Decline situps: same deal as Mon
Friday: Bench Press: do 5 sets of 5 with a set weight, it will be a lot less than your last set of 5 on Monday because you are doing all 5 sets with this. do one backoff set of 12-20.
Push Press: 5 sets of 3, add weight each set, then 1 backoff set of 8 strict presses.
Chins: do 4 sets of as many reps as you can get
at the end of this workout, feel free to do one exercise for biceps/triceps/calves, BUT I wouldn't recommend it at first, and if you train right, you shouldn't even be able to at first.
** It is also very important to do all reps by yourself, spotters are just for safety, use them just in case to protect yourself if you slip up....but DON'T do forced reps, leave a little in the tank, so you can add 5lbs next time.
