This post is an exchange of comments between me and a reader Mr. Toledo. I figured that it will be of some use to majority of readers as an article. We basically talked about weight lifting and football. Here’s our conversation: enjoy!
Note: minor editing done on spelling and grammatical mistakes.This thread could be found here.
Hey I love this post. So it’s bad to stick to a superset style of work out for the long run.
I play a lot of soccer, I kinda feel that the bodybuilding split is detrimental to my sport but I love to lift. I was told to squat no more than 135. What are your thoughts thanks..
I am no soccer expert, but there are many lifting regimens that support athletes.
Check out our “explosive movement” regimen – they are tailor-made for athletes.
This is the post on the difference between training for athletic performance and lifting for aesthetic muscle gains.
By the way, I don’t think squatting more than 135 would be too detrimental. Most athletes I see can squat more than 200 pounds and it seems to only make them better. Just remember to do it with “explosive” motion in mind. You don’t need a very slow descent like what a bodybuilder would do.Follow @AboutLifting
And keep in mind that “to become fast, you first need to become strong”.
I mean, have you seen the guy who is 5 feet 5 and can do slam dunks on YouTube? He’s buff for sure: he squats a lot! And everyone can see that he is doing well in his sport. But of course I have zero experience with football (if you mean soccer). I think you need more endurance there than speed, don’t you?
This player seems like he’s lifting weights as well:
Anyways IMO if you love to lift, JUST LIFT!! Whatever poundage you like! Just don’t tell your coach!
Submitted on 2015/05/14 at 11:30 am | In reply to Ironthumb.
IRON THUMB!! ,
Thanks for replying. I read the articles you have posted for me to read and I did learn from them, but I got different experiences when doing them. I feel that when I try to lift heavy I get to bulky and I’m not as able to run as fast as I can. I do 90% of my training at home since I invested in adjustable dumbbells. Each goes from 5lbs to 85lbs. I’m a college student and work at the same time that’s why I had to invest in them. But I’ll stop ranting.
I’ll change up my routine and do them more explosive like you said and no slow descending at all. I am looking to do a modified 5×5 something like 8×10-12?? Using compound lifts.. Dumbbell dead lift… bent over rows.. Dumbbell squeeze press (what are your thoughts on this exercise “dumbbell squeeze press”) military press. Football “soccer” does require the most endurance of all sports. I wished I remembered where I found this post stating” the more muscle you have the harder it is to run”. Basically if you carry a ton of muscle your heart has to pump more to those muscles and might be detrimental for endurance athletes because. Also a endurance athletes hearts if I’m correct bigger than a strength athlete.
Since we sparked a conversation I would like to know your take on macros and calories. I’m also like every other guy out there trying to get shredded and have abs. I use to follow that myth of 1gramProteinLBofbodyweight but I felt that’s way to much. Currently I’m doing from what I have learned from all my college course of 1.2 to 1.7grams per kilo gram or .5to .8 per lb.
Thanks for your reply and thanks for your time. You have really great posts! Keep it going. I’m going to donate! Help me spread the word its Football not “soccer” LMFAO.
HAHAHA yes football indeed!!
About those Dumbbell exercises you mentioned – they aren’t bad, but as an athlete, I suggest you do more “functional” stuff like barbell lifts. Instead of dumbbell deadlifts, just do barbells; in place of dumbbell shoulder press – just do the barbell versions (clean and press is the best for athletes). If you know someone who can coach you on Olympic lifts, that would be very helpful.
Yes taken, the more muscles you have the harder it is to run but it all boils down on “the way you train”
Karate and martial arts have the same principle in fighting “the way you train is the way you react” – thus if you train like a bodybuilder to build muscle, rest assured that you will not be that optimal for running.
But if you train and lift weights as supplemental to sports performance it is inevitable to have muscle size gain as a response.
Indeed it will be hard to run at first especially if you’re still new to your lifting regimen (expect soreness to kick in and affect your performance somewhat).
That is why I highly recommend power lifting like 5X5 and weight training to be taken seriously during “off season”. Give it some time and you will adapt to your mass. Muscle weight is also not as heavy as you think so the reduction in running capacity would most likely be your CNS tiring out temporarily from weight training or simply the effect of post training soreness. I recommend minimal weight training “in season” therefore and focus on the “skill” part of the sport. Conditioning should be done “off season” to avoid hindering game performance. Make sure that you give yourself enough protein to maximize recovery. Turmeric has been shown by research to aid in recovery and muscle repair. You can find some turmeric capsules in some stores, it’s good.
MACROS and CALORIES:
To be honest I really don’t apply “counting” calories. But what I can recommend if you want to be “shredded” ASAP. Apply the “Steak and eggs” only diet; if you are going to consume carbohydrates, make sure they come in form of green leafy veggies. No bread, no pasta, etc. Do this for at least a month. Take note: you should NOT avoid animal fat in this diet. Animal fat is vital!
Hope that helps!!
Thank you again Toledo! Eat your eggs, people!