text: long answer but worth the read.  Don't do cardio leave that to co come from your lacrosse practice and .....\nbuilding mass eat lots of healthy food (tuna, chicken breast/tenderloins, salmon, greens ect) sleep 7-8 hrs\nnegative training\nTo perform negatives with enough weight to make it effective you won’t be able to execute as many reps as u do concentrically.  Control the descent rate will set the target.  \n·Target goal 8 reps\n·Target speed 3-5 sec durring desent\n·Sets Large muscle groups legs, chest, back 2-3 sets: Small muscle groups arms, shoulders, calves 1-2 sets\n·Rest - due to intensity of negative training increase rest 3-5 min between sets\nmix negative training for each muscle group into your week and take a 2-3 month break and concetrate on muscle building techniques ie hammer curls for bicepts, french curls for triceps, ect.  And mix up your training instead of sticking with the same old routine.