Westside vs Shut up

[Spartan]

what exactly is DC and HST? I have a hunch but im not quite sure. Im thinking DC if you got both out of it. I dont have 6months to do both.

You wont really get both out of a system. You gain some benefits of either, sure, but not if you maximized one or the other. Strength is easier to build sooner. Now read that again. I say that because you can and will get stronger faster than you will put real size on. Of course everything has a bend and break point where one will out do the other. My suggestion would be hit the weights as hard as you can, lifting heavy for atleast 6-8 reps and 75-85% max weight for a good 3-4 sets. Plan out a large scale intake of calories, slowly adding more each week so your body doesn't crap out on you(don't jump from say 2000 to 4000 in a week). You will gain some fat, period. HIIT should help, and will help for your quickness if you play DE/WR. Of course, a DE is much larger than a WR, so you may need to choose what side of the ball is more important. Know what you want first, the plan of attack needs to come second.

[Alerux]

Im better at WR so I want some size. If anyone has a routine for me, hook me up. The Shut Up Program is done this week. If someone has one to get me size and some running workouts to do 2 days a week in between the 3 lifting days..send it over and I will take a look. This has kind of been stressing me out in a way.

[Alerux]

WORKOUT 1(From my coach/Bigger Faster Stronger)
MONDAY
Dot Drill
Deadlifts
Bench Press
2 Auxiliarys (He has a page of the auxiliary lifts that we can pick from)

TUESDAY
Dot Drill
Sprint Work
Plyometrics
Abdominals

WEDNESDAY
Dot Drill
Deep Squats
Power Cleans
2 Auxiliarys

THURSDAY
Dot Drill
Sprint Work
Plyometrics
Abdominals

FRIDAY
Dot Drill
Box Squats
Towel Bench
2 Auxiliarys

Then he has Week 1 as 3x3/ Week 2 5x5/ Week 3 (5-4-3-2-1)/ Week 4 (10-8-6) and for Week 5 we just start over at week 1.

WORKOUT 2

Monday (Upper A)
Pull Ups 2 x 8-10
Incline Bench Press 2 x 8-10
One Arm Row 2 x 8-10
Dips 2 x 8-10
Straight Bar Curl 1 x 8-10
DB Overhead Press 1 x 8-10

Thursday (Upper B)
Chin Ups 2 x 8-10
Flat Bench Press 2 x 8-10
Bent Row 2 x 8-10
Decline Bench Press 2 x 8-10
Hammer Curl 1 x 8-10
Military Press 1 x 8-10

Tuesday (Lower A)
Squat 2 x 8-10
Stiff Leg Deadlift 2 x 8-10
Leg Press 2 x 8-10
Standing Calf Raise 2 x 12-15
Reverse Hypers 2 x 8-10

Friday (Lower B)
Squats 2 x 8-10
Deadlift 2 x 8-10
Leg Press 2 x 8-10
Seated Calf Raise 2 x 8-10
Reverse hypers 2 x 8-10

I did this one last year.


WORKOUT 3
Defranco's Westside for Skinny Bastards Part II

Take your pick haha. Im liking Westside but I donno, maybe the other routines
I posted, you guys might like better.