I had a really quick question. I'm going to start my bulk this week along with my workouts obviously.

As a beginner I'd read full body is the way to go so I was going to do something like that. Usually I would do 1 excercise per major muscle group. However, because I am doing this for a sport where tricep and shoulder strength is important I ahd thought about adding 1 excercise for each of these. Will that be beneficial in their growth or will it have the same results as working it with one excercise?

I had a really quick question. I'm going to start my bulk this week along with my workouts obviously.

As a beginner I'd read full body is the way to go so I was going to do something like that. Usually I would do 1 excercise per major muscle group. However, because I am doing this for a sport where tricep and shoulder strength is important I ahd thought about adding 1 excercise for each of these. Will that be beneficial in their growth or will it have the same results as working it with one excercise?

what sport? by the body parts you say you need to work more, my guess would be a racket sport or something like volleyball... those are both body parts that IMO are better to work with several different moves anyway, the shoulder has MANY different movements it has to perform as a fully rotating joint, and the triceps are usually underworked IMO, as they have three heads (hence the tri) and are usually only partially worked... there are many different full body workouts you can use, or you can build your own... you might find though that a body part split might be a better fit for you, I know it was for me... full body workouts can get really long... I prefer a three day split myself... use what works for you and if you don't like the plan you pick, switch plans until you find one that suits you ;)

What sport?


A fullbody workout doesn't have to be long. It just depends what you're doing.

Fullbody could be as simple as:-

day one....bench,squat,chins,db delt raise

day two....pullovers,abs,eliptical, rear delts

day three....Seated Mil press,leg Press, Rev Chins, Pec deck.

I would think if you are lifting to enhance a sport you don't want to be too involved with individual muscles.

Along with "what sport"...also please provide your training schedule for that sport. When you say triceps/shoulders...I'm thinking something more along the lines of a swimmer or a thrower. If that's the case...and you're talking about mixing lifting in with multiple workouts each day (which both of these sports are known to do)...timing your weight training is going to be really important if you want any chance of "growth/bulking".

I'm a cheerleader and I've been told by some college cheerleaders that to lift girls its shoulders and tris along with everything else...

Monday through Thursday Cheer 3:30-5:30 PM
Tues and Thursday Gymnastics 7:00 - 9:00 PM

At what time do you suggest I work out based on this schedule?
And got any tips for the workout based on my sport?

So Ok...
I was thinking of doing the rippetoe program. I've heard good things. A friend of mine - who to be honest knows almost nothing said I need more shoulder stuff. Is he right? And do you think it will work well for cheerleading?

Monday - Workout A
Wednesday -Workout B
Friday - Workout A


Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***


http://forum.bodybuilding.com/showthread.php?t=750551

I'm a cheerleader and I've been told by some college cheerleaders that to lift girls its shoulders and tris along with everything else...

Yeah you want all around strength though. I would think you want the usual big compounds, the rotator cuff stuff (like the Jobe exercises) some stability work on one and two legs, basic power cleans. Standing dumbell shoulder press and standing military press can go in the mix. Do not just focus on pressing - you need to row to balance that.

So Ok...
I was thinking of doing the rippetoe program. I've heard good things. A friend of mine - who to be honest knows almost nothing said I need more shoulder stuff. Is he right? And do you think it will work well for cheerleading?

Monday - Workout A
Wednesday -Workout B
Friday - Workout A


Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***


http://forum.bodybuilding.com/showthread.php?t=750551

That doesn't look too bad actually. The two things I would add would be to change the B workout squats to single leg squats of some sort. Add some basic lunge work like lunges with medicine ball twist to help core and stability. And add the rotator cuff stuff.

By Jobe Excercises I assume you mean like the ones baseball players use?

And I don't mean to be rude but on the workout faq




Dont' blow off workouts. Dont' adjust the workouts. You don't know enough about weight training to change it up properly, and neither does your 19-year old buddy who played football a few years ago and has nice arms. I've been squatting 400+ lbs longer than your buddy has been alive, and Mark Rippetoe has forgotten more about weight training than I'll ever hope to know, so don't **** with the workouts.

I don't want to replace any of the excercises unless I know it will be beneficial you know? So I'm just wondering what benefits would their be in replacing one day of squats with single-leg stuff?

I figure I'd just add in the jobe and lunge stuff.

pbj,

Have you considered contacting the coaches of a few random colleges you may end up being interested in to get a sample of how their men train? Most are more than happy to provide this info to prospects and many are even accessible via email from their school's website these days!

I ask for two reasons. First, I was assuming that when you indicated Shoulder/Tricep focus for your sport...this recommendation had come from such coaches. Unfortunately, every program is going to be different so the experiences of a few random guys from a few random schools isn't much help to you (unless the schools match up with your targets). There are a multitude of different "levels" of college programs and different coaching styles and focuses within them.

Second...lifting for a sport is completely different from lifting for bodybuilding or just general fitness. What you currently have outlined is a great "standard overall" workout but may be entirely missing the boat for your sport. It would be for mine when I was competing...and I also know the cheerleaders at my school put FAR GREATER emphasis on legs than you have here. I witnessed them do leg workouts that would just plain make no sense to people here...or to me for that matter. But they were apparently right for them given their sport of choice. So if you find out how the cheerleaders at the schools you're interested in lift...you can prepare yourself for what will be expected of you when you get there.

Just my thoughts...

But as a 12 week program it should give me a decent I suppose base of strength? I really have nearly none right now.

And then during those 12 weeks I'd contact these coaches and everything...

I think that sounds like an excellent plan. Like I said...what you have listed is a solid general strength and conditioning routine. If you're hesitant to "tweek" a workout...then the one you've got is a pretty solid one to use as-is.

My suggestions were just due to the fact that your long-term goals are different than most here...and different than just general strength and conditioning. I would hate to see you do everything you have listed...along with this extra focus on Triceps and Shoulders...only to find out that the colleges you're interested in actually have THEIR men put a huge additional focus on legs (oops!)...or no additional focus on anything beyond full-body general strength and conditioning (still an oops!). Most people don't think that random college coaches are that accessible but they really are. They get these sorts of emails all the time...and are generally happy to lead you on the right path to ultimately making it onto their team (after all...it's in their best interest!)

Good Luck!

Umm... This is just my .02, but I started as a complete newb about 6 months ago with a 40 pound adjustable dumbbell/plate set. 4 months ago I bought a bit more equipment and just started finding out which exercises I really liked for each muscle group.

Over the past 4 months I've been adding supplements, increasing the time and intensity of my workouts, and doing a variety of different moves for each muscle group. I've kept it to 3 days/week full body workouts, and I've recently been incorporating daily aerobics.

My suggestion is just do it. Don't put so much thought into it that you discourage yourself, just get to work with what little you know and add to it slowly as you get in better shape. All I started with was curls, tricep extensions, and pushups.

I'm a cheerleader and I've been told by some college cheerleaders that to lift girls its shoulders and tris along with everything else...


Well, being a simple-minded fellow, I'd say if you want to lift things over your head, be sure to practice lifting things over your head. I'd recommend that push-presses and overhead squats be in your program.

Umm... This is just my .02, but I started as a complete newb about 6 months ago with a 40 pound adjustable dumbbell/plate set. 4 months ago I bought a bit more equipment and just started finding out which exercises I really liked for each muscle group.

Over the past 4 months I've been adding supplements, increasing the time and intensity of my workouts, and doing a variety of different moves for each muscle group. I've kept it to 3 days/week full body workouts, and I've recently been incorporating daily aerobics.

My suggestion is just do it. Don't put so much thought into it that you discourage yourself, just get to work with what little you know and add to it slowly as you get in better shape. All I started with was curls, tricep extensions, and pushups.


Double...I completely agree with your suggestion (to just do it) for people looking for general fitness. I think more people should just follow your suggestion when they are just starting on the path to being in shape...as ANYTHING is better than NOTHING.

But...in this particular case, it's important for the OP to realize that if his goal is college cheerleading...he needs to train the way they will expect him to have trained for many coaches to even consider him a prospect. They will expect freshman to handle their program and often see someone without the correct base as an injury waiting to happen. With other choices out there...many would rather bank on the guy who they know can take it over the guy who may be out for the season one month into it. So if this is his goal...and he is starting lifting with progression of his sport in mind...he needs to figure out the right things to be doing to be in the right basket of prospects when he starts looking. Fortunately this advice was given to me several years out...and I'm very glad it was!

Well, being a simple-minded fellow, I'd say if you want to lift things over your head, be sure to practice lifting things over your head. I'd recommend that push-presses and overhead squats be in your program.

Seems logical to me as well. I'd just add that in talking to the guys at my school...tossing a hundred pounder around every now and then is not nearly as bad on the arms as walking around with one standing on your shoulders for the countless minutes the guys spend that way during a 3 or 4 hour game! Again though...largely dependant on the "level" of the program I'm sure.