The Cristiano Ronaldo Workout
The Cristiano Ronaldo workout is the perfect routine for guys looking to sculpt a lean, ripped, athletic body like one of soccer’s biggest stars. Using this Ronaldo workout routine over six to twelve weeks will create huge changes in your body if you stick with it! Read on for more info.
Twenty five year old Real Madrid Soccer star Cristiano Ronaldo can probably teach some folks a thing or two about how to be lean, mean, and astronomically successful. The forward, who nabbed a salary of $18 million a year and has endorsements from Emporio Armani, Pepe Jeans, Nike, Castrol, and Coke has become known for his lightning-fast speed and incredible ball control. Opposing players have learned their lessons the hard way. One of them: if you corner Ronaldo you can be sure he will show you some serious footwork and shuffle his way to an opening before you can even react. But the fancy footwork is only the beginning. It sets the stage for this dynamo to display some serious power. Case in point: the star can drive precision shots at a blistering pace into the net from as far out as 25 yards or more.
But that’s not all that Ronaldo is known for. Many people have compared the Portugal native to the brash playboys of soccer’s earlier years, particularly the 60s and 70s. And it’s not just stuff from the rumor mill. The star has been spotted on this side of the ocean – Hollywood to be exact – cohorting with some of America’s favorite celebrity ladies. In 2009, Cristiano famously wrecked his new Ferrari and then landed on more than a few pages of the U.S. tabloids after being spotted in the company of two of Tinseltown’s trendies ladies – Kim Kardashian and Paris Hilton.
Whether or not Ronaldo wants to make a name for himself in the tabloids is unclear. And frankly, it doesn’t really matter. Unless we’re talking to a woman who wants to date the guy or cares who he is dating, people seem to only be concerned with a few things when it comes to this soccer king. The first two questions people have in their minds are:
1.”How did he get to be so good at soccer?”
and
2.”How do I make that much money?”
The third question of course, is…
“How can I get in that kind of shape?” (Or, as I’ve actually heard someone say, ripped like Ronaldo)
But alas, the unfortunate truth is that it would be pretty hard to help people with the first two questions. What is a lot easier (but still difficult) is to get a body like Cristiano Ronaldo.
Like all Premier League players, Ronaldo probably trains five days per week, depending on mid-week or weekend matches. A normal days training would incorporate cardiovascular fitness, resistance training, practice matches and set play practice (penalties and free-kicks). The duration of daily workouts is typically between 3-5 hours, so, when you add it all up, training time is pretty extensive.
Looking for more Celebrity Workouts? Check out the Chris Hemsworth Workout here.
Body fat levels for professional soccer players are normally 10% or lower, which is why you’ll see many with very lean torsos and decent muscle definition overall. Although they don’t carry much muscle mass, especially in the upper body (since their sport doesn’t require them to be bulky), the combination of relatively intense, longer duration workouts and a good diet are what help these athletes stay lean year round.
To get a body like Cristiano Ronaldo the idea is to train like he would. Soccer is a very dynamic sport, which requires total body strength, agility, power, speed, endurance, neuro-muscular coordination, proprioception as well as a high VO2Max, not to- mention high-level cardiorespiratory conditioning. Soccer also requires good flexibility so as to avoid injury – players are often prone to poor hamstring flexibility. Another important thing for soccer players is having balanced muscles - especially the quadriceps and hamstrings, as well as to avoid strength imbalances (also known as bilateral deficits) between the right and left legs.
Want more info on this and other celeb workouts?
Wondering what to do after the six weeks are up?
For more in depth info on Cristiano Ronaldo’s workout, diet, and background check out the ground breaking just released book The Celebrity Workout Book for Men. In it you’ll find in-depth info on how to train and eat like Cristiano Ronaldo and almost 20 other stars to get a specific physique based on the celebrity of your choice. Jam packed with over 400 pages showing you how to get totally ripped, jacked, and shredded like your favorite star – and stay that way forever!!
Grab it now!
Before we continue on, there are a few things to realize as far as the athlete training routines go (or anyone’s routine for that matter) Basically, whenever a person trains to improve their ability in a particular sport they need to work on three things:
1. Movements: Training similar movement patterns to the ones that are used in the sport will improve your ability in that particular sport.
2. Muscles: Training the muscles that are used in the sport will improve muscular function (power, strength, endurance) in that particular sport.
3. Energy Systems: Training the energy systems that are used in the sport (phosphagen, glycolytic, oxidative) will help you to perform optimally by supplying ATP to working muscles preventing premature fatigue.
The challenge is to, as the average person, work on these three things in the same way Ronaldo would. The good thing is that you are not worried about improving your soccer skills. Not only does this take some pressure off (because getting as good as Ronaldo overnight would be impossible) but it also allows you to spend time that would otherwise be spent on soccer skills working on doing things that will sculpt your body. After all, a lot of the reason that Ronaldo works out for 3-5 hours per day is that much of his training involves doing what he does for a living – playing soccer! The fact that you aren’t worried about competing in the sport means that most of the soccer training doesn’t need to be done! What does need to be done is some of the same types of things that Ronaldo does that pertain to soccer if and only if they are also necessary to burning fat and sculpting your body...
(Note: working on keeping the muscles balanced as well as eliminating or reducing any bilateral deficit are examples of two things that Ronaldo would do in his routine to help his soccer abilities that should also be done by a person looking to follow this routine. Not only will working on these two things improve the way your body looks – especially muscle symmetry – but you will also decrease your risk of injury)
This means that working out for six hours per day isn’t necessary. Of course, this is great because chances are, you don’t have that much time to spend in the gym each day. As long as what you do is focused on the bigger picture and includes a healthy eating plan, you will get results, assuming you are consistent with your training, rest, and diet.
Looking for more Celebrity Workouts? Check out the Hugh Jackman Workout here.
Most of the workouts in this routine will include either strength training and/or cardiovascular training. Here are the reasons for each type of training:
*Total Body Strength Training:
- Builds muscle
- Improves myogenic tone (muscle tone)
- Increases EPOC (post-exercise oxygen consumption)
- Creates a favorable hormonal environment (HGH, Insulin-like Growth Factor, and Testosterone levels are optimized )
- Focuses on a variety of different types of exercises to maximize balanced, aesthetic muscle development (aka having a nice body)
*Cardiovascular Training:
- Burn extra calories
- Increase metabolic rate
- Improve strength training performance via VO2Max improvements as well as other adaptations
** Both of these types of training also improve insulin sensitivity, which allows your body to build muscle and burn fat more efficiently.
There are some general rules that this particular routine follows. Some of these rules tend to hold true in the majority of other programs as well. A few of the general guidelines used to create these workouts are the following:
1. Bigger muscle groups get worked in the beginning of the workout.
2. Compound movements (multi-joint movements) are most effective for adding muscle mass, burning fat, and improving athleticism. They make up the brunt of the exercises in this routine. They should be done before isolation movements. For example, rows would be performed before bicep curls.
3. Dynamic or power movements should be placed in the beginning of the workout. As a general rule, the exercises that involve more central nervous system energy come first in workouts.
4. Strength and Hypertrophy exercises should be placed in the beginning to middle of the workout.
5. Endurance, stamina and fat loss exercises/activites should be placed in the middle to end of the workout.
6. Close-Chain movements are opted for over open-chain movements. (Close-Chain movements are exercises in which the end segment of the exercise limb is fixed, or the end is supporting the weight. Most compound exercises are closed chain movements) Close-Chain movements are move advantageous because they provide more core and synergist/ancillary muscle activation.
7. Training opposing muscle groups back to allows the body to increase the amount of work done in the same amount of time (density, intensity) by limited localized muscle fatigue. For instance, training the chest muscles directly before the upper back muscles improves can improve strength in each area, thus allowing you to work harder.
Want more info on this and other celeb workouts?
Wondering what to do after the six weeks are up?
For more in depth info on Cristiano Ronaldo’s workout, diet, and background check out the ground breaking just released book The Celebrity Workout Book for Men. In it you’ll find in-depth info on how to train and eat like Cristiano Ronaldo and almost 20 other stars to get a specific physique based on the celebrity of your choice. Get over 400 pages of never before seen info on sculpting a ripped body that women love!
Grab it now!
Now that you understand some of the basic rules used to create the workout as well as why you need to do each type of training (cardiovascular and strength training) to get a Ronaldo-esque physique, without further a dieu, here is the routine, seperated into daily workouts:
Cristiano Ronaldo Workout Day 1
Total Body Strength Exercises:
Peform the following exercises in order, sticking to the prescribed reps, rest, and weight: 2 sets of each exercise, 4-6 reps, 1-2 minutes rest between sets.
(perform a thorough total-body warmup prior to any of the following exercises)
1. Barbell Hang Cleans
2. Barbell Bent Over Rows
3. Dumbell Bench Press
4. One Arm Dumbell Row
5. High Incline Dumbell Chest Press
6. Barbell Bicep Curls
7. Skullcrushers
8. Reverse Lunges
9. Forward Lunges
10. Hanging Leg Raises
11. Pike Crunch
Note: Perform one aclimation set with lighter weight before starting the first set of each exercise to help determine what weight to start with. This can be done with a moderate weight that allows you to perform 6-10 repetitions. For the first of the two “work” sets use a heavy weight and take the set to failure. For the second set, try to increase the weight slightly again taking the set to momentary muscular failure.
Cardiovascular Training:
For this training session leg complexes will be performed.
For the leg complex do the following circuit three times through:
20 seconds of Squats (as fast as possible). Try to get 20 reps.
20 seconds of Lunge jumps (land as quickly as possible). Try to get 10-12 reps.
20 seconds of Isometric Squat Holds (pause at the bottom).
The goal is to eventually perform three sets of the above circuit in three minutes. Try to improve each time you attempt it, but take rest in between sets when you first start out.
Cristiano Ronaldo Workout Day 2
Strength Training
On Day 2 you will perform no strength training
Cardiovascular Training
The cardiovascular training for Day 2 is sprinting followed by light steady state cardio.
Perform 10 sets of 10 200m sprints, resting 1-2 minutes between sprints. If you can’t find a track to run these on then estimate the distances as best you can. Rest for five to ten minutes after completing the sprints and finish with a 1-2 mile easy to moderate pace jog.
Cristiano Ronaldo Workout Day 3
Strength Training
Peform the following exercises in order, sticking to the prescribed reps, rest, and weight: 2 sets of each exercise, 12-15 reps, 1-2 minutes rest between sets.
(perform a thorough total-body warmup prior to any of the following exercises)
1. Barbell Deadlift
2. Dumbell Bench Press
3. Barbell Front Squat
4. Double Arm Dumbell Bent Over Row
5. Barbell High Pull
6. Seated Dumbell Shoulder Press
7. Pullups
8. Weighted decline bench crunch
9. Reverse crunch with med ball
Cardiovascular Training
Start with the same complex as performed on Day 1. After completing this complex complete 20 minutes of steady-state cardio either jogging, biking, or the modality of your choice. (cardio done at a moderate, steady pace)
Cristiano Ronaldo Workout Day 4
Strength Training: Same as Day 2
Cardiovascular Training: Same as Day 2
Cristiano Ronaldo Workout Day 5
Strength Training: Same as Day 1
Cardiovascular Training: Same as Day 1
There you have it, the Cristiano Ronaldo workout! Stick with this routine for 6-12 weeks to and follow a sensible diet in order to achieve maximum results. Also keep in mind that recovery is just as important as nutrition and training!
Looking to REALLY take your body to the next level? Take advantage of this exclusive offer from MyLifeMyBody the first site to offer the exclusive book The Celebrity Workout Book for Men, which packs over 400 pages of never before released content that shows guys how to truly get a body like their favorite celebrity!
Get the physique you’ve always wanted that women love!
Grab a copy now before the price goes up!!
More From mylifemybody
mylifemybody Recommends
- What is the best, fastest, easiest way to lose weight? (Healthy Weight Loss)
- The Plyometrics Workout (MuscleBuilding)
Hey,
Great post I really want to achieve a body like this. One question.. Did you make this workout up yourself because you think it will give you a Ronaldo look? Or did you find this information somewhere, that actually stated he does this as his workout?
Thanks for the comment. This article was based directly on researching what Ronaldo does for his workouts. As the article says most of what he does is designed to make him fast and strong on the field and also give him the endurance to play without much rest. As you can see he has more of a ripped soccer player’s build than a bodybuilder build. This isn’t an accident…all of his training is designed to make him into an incredible athlete. The physique that he has comes from his training and works very well for him in his sport. It also happens to be a universally appealing look – guys want to look like he does and women are attracted to that type of look. Remember that diet is also important when it comes to getting lean. You can find posts on nutrition and diet on MyLifeMyBody that can help with this. Let us know if you have any more questions. Thanks!
Hey thanks for answering! I really really like this workout and will definitely give it a shot soon because I too am a soccer player and his physique seems to be a huge part of the reason as to why he’s so dominant. I just have two more questions. Rule number 7 says its opposite muscle groups working, do I superset opposing groups? And lastly Day 1 seems to be better for building muscle then Day 3, but there is no shoulder exercise that day and Ronaldo has pretty huge shoulders. Is there any exercise you suggest I can add in for that day?
Thanks a lot I really appreciate this, finally a Ronaldo program online that looks like the people who wrote it know what they’re talking about!
Rule number 7 is based on something called “reciprocal inhibition.” In simple terms what this means is that the body relaxes a muscle on one side of a joint when a muscle on the other side of the joint is contracting. So, for instance, when you are doing a chest press, your upper back muscles are relaxing (stretching to be more exact) If you look at the workout, a lot of the exercises are ordered back to back with chest following back (and vice versa) or something like deadlifts (which involves the hamstrings) following squats (which involve the quadriceps). The idea is that if you can work at a pretty hard intensity with each exercise, go heavy with the weight, and only take 1 minute (which might sound like a lot but with heavier weight it isn’t) before going to the next exercise at least partly because of reciprocal inhibition. This concept is very similar to supersetting although with supersets you typically do one exercise right after the other without ANY rest. A lot of people take advantage of reciprocal inhibition when they superset by doing a chest exercise and then going right into a back exercise, for instance. Or, they will do two exercises that involve the same muscle group back to back. This approach (which might involve, say, a barbell bicep curl followed by dumbell bicep curls) is the same thing as a superset but technically is referred to as a “compund set” (because it is only one muscle group that is worked) Basically, you can think of a lot of the exercises in this routine as being “supersetted” but with rest in between. So you’re using reciprocal inhibition, but you’re not working so hard with so little rest that you can’t go pretty heavy with the weight.
Keep in mind that you want to lift heavy to help with muscle tone and defintion. Having a sculpted body is all about having well developed muscles and lower body fat. As long as you are not force feeding yourself to “bulk up” and you are doing the other activities listed, you will stay lean by adding muscle and burning body fat (and not adding it in the first place!) The reason bodybuilders get so big and bulky is that they lift heavy AND consume massive amounts of calories (and also sometimes steroids) to increase their body weight. That is not the goal with this routine. So don’t be afraid to try to increase your strength and the weights you are using.
As far as the shoulder question goes, this one is a little tricky. You are right – Day 1 is better for building muscle than Day 3. This is because if the workout is done on a Monday and you have taken Sunday off (or only worked out lightly) you are pretty rested and can work very hard. The idea is to work harder and push yourself with more exercises or heavier weight when your nervous system and muscles are more rested (instead of later in the week when they would be pretty tired) So that is why there are more exercises on Day 1, and most of them involve large muscle groups. In terms of shoulder work, there is actually a fair amount of shoulder involvement with many of the exercise on the first day. Many people would forget (or not realize) that the hang clean is a very good exercise for the shoulders. Dumbell bench press and the high incline bench press are also good for the anterior deltoid. In fact, the reason the HIGH incline bench was chosen is that since it is a steeper angle and your body is that much closer to being upright, you are really hitting the shoulders pretty well. Interestingly enough the rowing movements are also good for the rear deltoids. The key with these exercises is to go heavy enough that they properly stimulate the shoulders. The truth is the shoulders are a smaller muscle group and don’t come into play with the bigger exercises until they are needed. So, if you don’t force them to help the chest and triceps out with a pressing movements or the back with a row, they won’t get much work. (even though this is not a bodybuilding workout it is interesting to note that a lot of hardcore bodybuilders do very little work for the front of their shoudlers because they go so heavy on the bench press that they don’t need to do any extra work) The other reason behind not doing any other isolation work for the shoulders on Day 1 is that if you fatigue the shoulders too much on Monday, say, then they may still be burned out by Wednesday when it may be better if they are “fresh” so as to not limit how intensely you can work your big upper body muscles. This is probably more of a risk for very new lifters or maybe very advanced lifters. Might not be an issue for you. So, if you feel like your shoulders are lagging, or you just really want them to get more defined more quickly, you can add some other shoulder work on Day 1. What I would suggest is to put some shoulder exercises that are different to what I have on Day 3. This will give the muscles more variety and variety is key to new muscle growth. The other thing I would recommend is to put the shoudler exercises after the other big lifts but before working your biceps and triceps. So, for Day 1 you could do two shoulder exercises as number six and seven. (just put the barbell bicep curls and skullcrushers after) Two shoulder exercises that I highly recommend are Bradford (or “Rocky”) presses and cable lateral raises. These are great for stimulating the entire shoulder – especially the Bradford presses. Just stick with the same rest and reps as the other exercises for these as well.
If you have questions with those exercises, YouTube is probably the best way to search for them. Watching someone do them (as long as they’re doing it RIGHT) is the the way to go. We will probably be adding more exercise vids to the site soon so hopefully people can find everything here! If you do have trouble with those exercises, we can give you tips and they are actually pretty easy to explain.
Thanks for reading our site and always feel free to post any questions you have. We will do our best to answer them thoroughly. We are getting ready to expand the site and open up some new categories such as fashion, gear, entertainment, sports & culture, etc. Look out for those and keep in mind that we will still be providing top-notch health and fitness content! Take care!
Hey thanks for the workout, looks great. But i have read many articles on how going really heavy on squats helps with speed. So if i want to do squats on day 1 where can i add it in and also if i have problems with doing two different types of lunges because of a toe problem is there any replacements to do instead of lunges?
Thanks
[...] something a riot of swimsuit models couldn’t cure, [...]
Mike –
If you want to do squats on day 1 the best place to put them would be after the hang cleans as the second exercise. The sprinting, deadlifting and other exercises will also help with speed but squatting is great if you think you can handle doing it on an additional day.
You can try dumbbell step ups in place of lunges. As long as they are fine on your toe they will be just as effective as the lunges. You can find the exercise demonstrated here: dumbbell step ups
Hope that helps
hey thanks for the help.. I actually had one more question i forgot to add in during my previous post.. is there any replacement for double bent over dumbbell rows? And by looking at Ronaldo’s lats it really looks like he uses bodybuilding reps/sets for that particular muscle or maybe does a “lat day” at the gym once a week. Is there anything i can do to help my lats grow faster than what they would grow by just doing this program?
Hi I’ve looked at a few of the workouts advised for Ronaldo. This one seems to be the most realistic. Can you advise on a few of the best journals to get more knowledge of the exercise and physiology mentioned here. There are so many books but what I would like is the most up to date. Your help would be greatly appreciated. Thanks
Will –
Thanks for the comment. Here are a few resources that may help:
1. The Essentials of Strength Training and Conditioning – 3rd Edition
- This book is put together by the National Strength and Conditioning Association (NSCA) and is the most complete reference available for strenth and conditioning professionals. (or high level enthusiasts if they are so inclined) It is very geared towards strength and conditioning as it pertains to sports performance so it is great for anyone who designs programs for athletes or even for anyone who wants some high level knowledge of what they should do themselves when it comes to working out.
2. The Journal of Strength and Conditioning Research- This is the official Journal of the NSCA. It includes writeups on many of the latest studies being done (and their results) in the field. Pretty high-level stuff, but better to start at the top and work your way down if necessary.
3. IDEA Fitness Journal
- This magazine has information that is probably easier to understand than many of the studies out of Journal of Strength and Conditioning. It also has information geared towards the fitness industry (trainers, gyms, etc.) as well as a lot of general health information. Their content is also top notch.
There are many other great resources out there including some awesome books. The key is finding the really good stuff and just focusing on that. Since you’ve brought it up, maybe we’ll do a post on some great health and fitness books. So stay tuned!
Thanks for reading,
– MyLifeMyBody
hey can u plz tell me about the suplements which cristiano ronaldo uses for his stamina!!!
what about days 6 and 7, what should be done?
what about days 6 and 7, what do you do on those days?
what about days 6 and 7 what do you do?
Hey, thanks for the workout!! But I have a questionn…on day 1 and 5 do we take the sets to failure or do we stick to the 4-6 rep range??
Frannn –
On day 1 and 5 you are going to take each of the two sets to failure. You DO stick to the 4-6 rep range, but what this means is that you are using a weight that allows you to reach failure at between 4 and 6 repetitions.
Alright, got it! Thanks a lot!
Is that 10 sets of 10 200m sprints for day 2?
As in 100 200m sprints in total?
Edi -
It should say 10 sets of 200m sprints for day 2, as in 10 200m sprints total. There may have been a typo.
Thanks for reading
- MyLifeMyBody
i’m sorta new to working out, but i’m use to upper body one day and lower body the next and taking every 3rd day off. So, what exactly do you mean “2 sets of each exercise, 4-6 reps, 1-2 minutes rest between sets.”
Does that mean when we do one exercise we finish doing both sets first? or jump into the next exercise, and so on. Until you’ve done a set for each exercise and you repeat again.
Haf –
2 sets of each exercise, 4-6 reps, 1-2 minutes rest between sets means that you will perform the two sets of one exercise before moving on to the next as opposed to doing every single exercise once and then doing the whole selection one more time through. Hope that helps.
Thanks for reading.
- MyLifeMyBody
on Cardio, first day, are you supposed to use weights or straight up body weight?
That did help, but another thing. Is this gonna get me Cristiano Ronaldos recent body? Ever since he left Manchester, you could tell he gained weight(muscle). I want to have the body he has in his Giorgio Armani photoshoots.
Please Reply back, thanks:)
Nowhere really on here do you do many ab workouts. Ronaldo has pretty nice abs but nowhere on here do you mention many ab workouts. How do I get abs like his?
[...] the principles behind the workout – a few things you need to keep in mind. (As I noted in the Cristiano Ronaldo Workout, when you’re trying to mold your body to look a certain way, you have to pay special [...]
Hey today i saw Your c.ronaldo workout and really i saw your c.ronaldo workout the best among other sites but i would like to ask you Do these workouts work for a handball player? And second i would like to know from you when to do the abs workout and which moves are most effective to have his v-cut and lower abs? And plz reply fast in order to start your program
My brother and my great role model.it is true that i dont know u i am a boy of 18 and i need you to help me in my education caree,please reply now
@mylife comment 21
Thanks man! I used that strategy you reccomended and boy am I sore haha
Thanks!
Branco
muscle build program, muscle building program, muscle building, building muscle…
[...]The Cristiano Ronaldo Workout | mylifemybody.com[...]…
Are you sure, that Ronaldo doing 200m sprints? It´s too long for football training. What do you think?
On day 1,I can’t see how 4 reps of the ab exercises are going to do much.Are you sure those sets arn’t until failure?
Matt @ Greg Plitt Diet…
[...]The Cristiano Ronaldo Workout | mylifemybody.com[...]…
Alan –
Add weight if necessary. Each set is supposed to be taken to failure, so in order to make 4-6 reps tough, you simply add more resistance than you would if your goal was to complete more reps.
To know more about Cristiano Ronaldo workout and diet… go here http://bodymusclesgain.com/cristiano-ronaldo-workout-routine-cristiano-ronaldo-workout-video-cristiano-ronaldo-workout-plan-cristiano-ronaldo-workout-diet-cristiano-ronaldo-videos-cristiano-ronaldo-workout-for-serious/
this is good for the beginners.
Why Did you put day 1 5 repetions while day 5 15 repetitions moreover why you stressed more on day 1 by making it twice through the week while making day 3 once per week plz reply i need to understand what i will perform
I meant day 3 not day 5 sorry for the mistake
Your blog is pretty interesting to me and your topics are very relevant. I was browsing around and came across something you might find interesting. I was guilty of 3 of them with my sites. “99% of website managers are guilty of these 5 errors”. http://bit.ly/umqXgf You will be suprised how easy they are to fix.
I started the workout but in saturday can i add the same workout as in day 3 in order to have every workout done twice per week?plz Reply fast in order to know if it doesnt harm my body doing day 3 workout twice a week like the others and 10x in advance
speed dating…
[...]The Cristiano Ronaldo Workout | mylifemybody.com[...]…
Get the Safest Diet Pill, with zero side effects. The Nuratrim Weight Loss Pill is Clinically Proven and manufactured from Natural Ingredients….
[...]The Cristiano Ronaldo Workout | mylifemybody.com[...]…
Security IT…
[...]The Cristiano Ronaldo Workout | mylifemybody.com[...]…
Hii I have a queston can I do this workout in the soccer season or it should be only in the off season? thx
It depends on a few different things:
1. What are you currently doing?
2. What are your goals?
3. Do you have a coach or someone else who has already designed a program for you?
is it ok to take supplements for this work out… im thinking bcaa and qhey proteine wiv 82%protein, i have never taken supplements before so i do not know it to or not… i have a weell balanced diet, but im quite weak and have never had much muscle and now im 18… i wanna start looking like cr7, hope you can reply, x