Restructuring my workout

[The_Mayor]

BLUF: I'm trying to add more days for tricking in my week.

I'm having problems doing so with my current workout though. I'm lifting to gain overall muscle and strength for football, tricking, and it's just something I enjoy doing. Anyway, here's what my typical week looks like (doing high weight low reps):

Monday
Shoulders/Adductors/Abductors

Tuesday
Back/Quads

Wednesday
Chest/Calves/Shins

Thursday
Biceps/Triceps/Forearms/Hamstrings

Friday
Squat or Deadlift/Abs

Saturday
Tricking

Sunday
Rest

Also sprints are done every other day excluding weekends.

Any suggestions?

[Rahf]

Yes, don't divide your leg workouts that much. Just take one day that you dedicate to your lower body (quads, hams, calves and shins if you must do those). You can put shoulders/triceps/chest on the same workout as well since they are the main muscle groups that work together.

Deadlift = back workout. Squats = leg workout, incorporate to make it all smoother.

It's a suggestion though, choose at your own leisure.

[Scott]

Yeah the leg division is kinda strange...also, doing squats the day before tricking is probably not the best idea.

[The_Mayor]

Yeah, I forgot to mention that I don't have a great deal of time so it might be hard to combine some days (ex: shoulders/chest) and still get a good, hard workout for both areas. That's really the main reason I don't do deadlifts on my back days. But since my evenings should be relatively free (no practice anymore until late summer) I could probably do morning/evening and afternoon/evening workouts and get it done that way.

[Scott]

Well, you're combining adductors and abductors with shoulders- why don't you just replace them with chest/triceps and do an intense workout with less rest in between sets?

[The_Mayor]

Yeah the leg division is kinda strange...also, doing squats the day before tricking is probably not the best idea.

That's another problem I face - Tricking on a day I'm not sore. I'm not experiencing as much soreness as in the first few weeks so I suppose that may not be a problem in the future.

[Scott]

Well, it only says you're tricking once a week- so lift for the tricking muscles earlier in the week so that they're fresh when it comes time to flip around. Move chest and triceps to the end of the week, before tricking, and switch legs into Monday or something, because it's not like you're really going to be using your horizontal pushing muscle groups in midair.

[Rahf]

You seem to have problems comprehending stuff here. Read the following text carefully:

Priorities are the key in this whole ordeal you are putting us through here. I say skip all that dividing of the legs and just choose one day to work them out like an insane bottle of essential amino acids.

Shoulders/Triceps/Chest is damned easy to work out effectively in the same workout. Bench press equals activation of all said muscle groups. Barbell extensions for the triceps are a very effective way of killing triceps and the military press is an annihilator for the shoulders. Don't forget your rear delts though!

Deadlift = Back workout!! Does it sink in yet? It shall from now on be a part of your back exercise and replace any other exercise you have for the lower back.

Squat = Leg workout! Does it sink in yet? It shall from now on be a crucial part of your leg exercise and will be your priority exercise when working them out.

Stop seeing problems and see the opportunities. With some restructuring you should be able to trick 2-3 times a week with no worries. It's all in the priorities and planning.

[mr popular]

If your main priority is tricking, you must trick more often.

If your main priority is gaining weight for football, however, the setup you have here isn't so bad... and I actually am a fan of splitting up the legs into quadriceps and hamstring dominant days (no you cannot completely eliminate the work of one, or the other, but that isn't necessarily a bad thing!).

The most important aspect that you left out would be nutrition. What are you doing to gain weight?

[The_Mayor]

I believe I'm pretty much squared away when it comes to nutrition. I'm currently eating around 4,000 calories a day and taking whey. Last week I averaged around 308 g Protein, 440 g Carbs, and 89 g Fat per day. Is that a good amount for each?

My main priority is for football but I just wanted to get a little more tricking in as well.
The main reason for splitting everything up so much is just to focus on and develop each part equally.

[chicanerous]

For football keep it simple. Do something like this (assuming you have experience lifting):

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

If you had more time, I'd say get on a conjugate program (Westside, etc.).

These programs will also help your tricking. Tricking is not your focus, however, so your workout routine need not be tailored to it.

[compleks]

Listen to Mr. Chicanerous.

[Rahf]

And provide some stats on weight and height mate. 4000 calories a day means you have to be a big boy already. Concerning the macronutrients it's looking really good, you can afford to drop the protein and up the fat by a small amount if you ever feel the cravings for something fatty.

[The_Mayor]

Thanks for the link Chicanerous. I'll look more into it when I have time.

And provide some stats on weight and height mate. 4000 calories a day means you have to be a big boy already. Concerning the macronutrients it's looking really good, you can afford to drop the protein and up the fat by a small amount if you ever feel the cravings for something fatty.

I'm around 5'6" or 5'7" and about 170 pounds. I wouldn't say I'm a "big boy" but I have made some decent gains. As for eating more fatty foods, ever since I've changed my eating habits, I really don't have anymore cravings for them. However, in your opinion, should I be getting more fats into my diet?

[compleks]

Fatty food doesn't necessarily mean junk food. There are plenty of healthy foods which contain 'good' fats.

[Rahf]

Strive to keep at least 1g/kg fats in your diet. This'll keep your hormone levels intact and your libido alive. This does not mean that you should worry too much about it, but if you feel that your fat intake has suffered during some time, start frying your food in *ALOT* of olive oil to up the numbers.