Workout routine question!!!

[LaZaRuS]

I lift Monday-Friday

Monday-Legs
Tuesday-Arms+Abs
Wednesday-Shoulders
Thursday-Back
Friday-Chest+Abs

I also run 3-4 times a week...I usually alternate my running with distance and short sprints...Is this good for building speed? Is it a bad idea to run and then go lift a few hours afterward? Is my workout routine allright? By the way I'm trying to get stronger and faster for football next year. I'm an offensive lineman. I'm a little chubby and I'de like to get rid of that. Any advice would be great!

 

[Sergio]

Would you like to get ripped or bigger?
If you answer my question i will be able to advice you on your workout routine.

Running distance is very good for developing stamina, but you should use goals, for example increasing every month the kilometres you run or reducing the time it takes you.
For developing speed and aceleration you should run short distances and alternate the speed. For example you should start running slowly, after some metres(+100) start running naturally for some metres(-100) and then run the fastest you can(30 at first). Without stopping reduce your speed but try not to walk and repeat(the more stamina, the more repetitions you can make). After a while start reducing the metres you run slower and increasing the metres you run faster. Stretching is also a very good way to develop speed and you should do it if you are lifting weights.

 

[LaZaRuS]

Sergio, I'de like to get bigger...I can always get cut later right?

 

[OddTech]

It is extremely hard to get bigger and stay cut at the same time. What is best to do is bulk (Diesel's guide to bulking) first and then cut later.

 

[Sergio]

You said that you wanted to get bigger for football, right?
You can use Diesel´s guide to bulking but it will surely reduce your speed and aceleration besides you need to know that running will reduce the effectivity of the training, i mean that you will get bigger but it will take you more time.

I have a workout routine that did wonders for me, it basically consisted of training twice per week each muscle(From Monday to Friday), when not in gym avoiding unnecessary energy lost and
on Saturdays and Sundays don´t even get close to your gym.
You can´t smoke. And try to drink little alcohol because it reduces your adrenaline levels and slowly destroys the organism.
Try stertching everyday because when you lift weights you slowly loose flexibility.
You should also pay attention to your diet(there are some good diets on this site), drink lots of water and perhaps consider taking supplements like vit. C, E, or even better take supplements for sportsman.
You can also use creatine but i don´t advice you because you will have a greater risk of suffering injuries and if you stop using it a lot of the size you gained will be lost.

Sorry for any writing or gramatical mistakes, i´m a little out of practice because i haven´t spoken English in a while.

I hope this helps.

 

[LaZaRuS]

Thanks for the help Sergio and OddTech...So basically what you're saying is that if I run I won't gain muscle as fast? How big of a difference would it make? I really need to get faster and stronger.

 

[Sergio]

That´s exactly what i´m telling you, but you should run, you need to run.
If you want to speed the process then pay special attention to your diet. Are you eating well? Does your diet include the necessary proteins, minerals,etc.?

Do you know what´s the difference between 2 athletes physically alike, that makes only one succeed?
It´s their mind, their motivation, the sharpness of their mind, the different experiences they had and the mistakes they made.
Basically i´m telling you to do your best, you should stop thinking and act, focus on your goal and get motivated to achieve it.
Learn from your mistakes, if you do something wrong don´t curse, just stop and try to realize what you did wrong and learn so that it won´t happen again. The experience will come alone.

Don´t worry, if you train hard and you have the right attitude you will see results, just don´t overtrain yourself.

I hope this helps.