This is my plan, need some advice!

[lilrich3]

Okay so I am 16. 5'6 150lbs. i am going to do a plan for about 6 months, changing it up every 6-8wks to avoid plateau. I will get more intense as I go. but how much mass do you think I can gain in the six months? I mean strength, I am training for football in october, this is when my season starts. I want to gain size, strength, as well as explosiveness



In the plan AA is Air Alert, a vertical jump/explosiveness training program.

EVEN WEEKS
Monday
-bench press
skullcrush
close grip
pec fly
flat flies
shoulder press
military press
shrugs
delt fly

Tuesday-
AA

Wednesday
lat row
downward row
deadlift
dumbell curl
hammer curls

Thursday-
AA

Friday-
Leg Press
Sqauts
lunges
leg extension
leg curl
calf raises

Saturday-AA

Sunday- Rest


ODD WEEKS

Monday
bench press
skullcrush
close grip
pec fly
flat flies
shoulder press
military press
shrugs
delt fly

Tues-Thurs
AA

Friday-
lat row
downward row
deadlift
dumbell curl
hammer curls

Saturday
Leg Press
Sqauts
lunges
leg extension
leg curl
calf raises

Sunday-
REST

Note: For all exercises i will be doing 3 sets, going from light to heavy, 10 reps 1st set, 8 reps 2nd set, 6 reps 3rd set.
If you think i should do any other type of set:reps please let me know.

Also i will be consuming at least 150g of protein a day. and suppliment vitamins eating well etc.

 

[Goldfish]

http://training.fitness.com/weight-training/20-25-lbs-6-months-45384.html

You'd benefit more from this forum if you read the replies to your other posts. For the record, most of what's in your program probably won't help much for football or even for general hypertrophy or strength. Keep it simple. Both hypertrophy and strength make the best gains with compound movements. Because it's sports-specific, there should be extra attention paid to the functionality of each movement. Wholebody sessions are ideal for sports because there's no splitting up body parts on the field. They're also good for hypertrophy because of the hormonal influence of making large muscular demands from all over the body.

 

[DEF]

So many exercises. I'd get rid of all these:

leg Press
leg extension
leg curl

You already have deadlifts, squats and lunges. I'd max out on those.

pec fly
flat flies

Meh. I'd throw in some dip variations.

shoulder press

With dips and another shoulder press, this becomes unnecessary.

downward row
dumbell curl
hammer curls

Pullups

 

[lilrich3]

You'd benefit more from this forum if you read the replies to your other posts. For the record, most of what's in your program probably won't help much for football or even for general hypertrophy or strength. Keep it simple. Both hypertrophy and strength make the best gains with compound movements. Because it's sports-specific, there should be extra attention paid to the functionality of each movement. Wholebody sessions are ideal for sports because there's no splitting up body parts on the field. They're also good for hypertrophy because of the hormonal influence of making large muscular demands from all over the body.

hey goldfish, how much do you think i can gain with this program in six months, the one you have provided me