[quote]kobe4life08 wrote:
thank you man, but what unilateral and hip development exercises you think are good to choose from?? that program i got was off of the designer athletes article on this forum.
should i eat alot while on this program? cuz you said clean up your diet, so if i eat alot wont i gain more fat ???[/quote]
Whatever exercises you can manage. If you have a GHR bench, use those, same for reverse hypers. If not, do RDLs or 1-Leg back extensions. For unilateral, do split squats, or lunges. In the long run, it really doesn’t matter. As long as you’re getting better, you’re on the right path.
And as for the Designer Athletes template, I really don’t like, or believe in, the way a lot of the writers on this site train. You’re an athlete, therefore most of your time should be spent on your sport. The writers for this site are all gym rats. They can get you strong, but in sports, this simply isn’t enough. Being an athlete, you want to use a program that allows you to be as fresh as possible, while still reaping results. I used to train like the authors here suggest, but I never got any better until I started training like an athlete.
And as for eating, try and take in 200g of protein per day. Don’t worry about calories, just eat when you’re hungry.
I think some posters have given you some good advice.
Get someone to take a picture of you at the bottom of your squat and deadlift, then post the picture. I’d like to see your form.
I bet you’re not going to parallel on squats and that your knees are coming to far forward, based on the fact that you can only deadlift 190 lbs. Your posterior chain is weak!
The next info might be a repeat of what some other people told you, but I’m gonna reiterate it anyway.
You need to get your squat and deadlift up big time. Your sport covers the plyos. Just focus on maximal strength. When you get your squat and dl up to 315 with good form, you’ll probably be able to dunk. At this point, you could start doing some dynamic effort stuff or Olympic lifts and could add a couple more inches to your vertical, but not until you’ve gained the maximal strength.
I didn’t like your routine either. First, were you really performing safety squat bar good mornings? I doubt you had access to a safety squat bar. Second, navel draws and balance boards don’t help your vertical leap. Third, too much volume.
Just do a type of squat (full, wide, front, box) twice per week, a type of deadlift once or twice per week (conventional, sumo, rack, romanian) and a type of unilateral exercise twice per week (lunge, step up, bulgarian squat).
also while doing a program, do u need to change stuff up for every week? how long should u keep doing the same thing? should u just add weight every week and that would be enough?
and lastly, is it ok to still keep eating fast food?
[quote]RJ24 wrote:
kobe4life08 wrote:
thank you man, but what unilateral and hip development exercises you think are good to choose from?? that program i got was off of the designer athletes article on this forum.
should i eat alot while on this program? cuz you said clean up your diet, so if i eat alot wont i gain more fat ???
Whatever exercises you can manage. If you have a GHR bench, use those, same for reverse hypers. If not, do RDLs or 1-Leg back extensions. For unilateral, do split squats, or lunges. In the long run, it really doesn’t matter. As long as you’re getting better, you’re on the right path.
And as for the Designer Athletes template, I really don’t like, or believe in, the way a lot of the writers on this site train. You’re an athlete, therefore most of your time should be spent on your sport. The writers for this site are all gym rats. They can get you strong, but in sports, this simply isn’t enough. Being an athlete, you want to use a program that allows you to be as fresh as possible, while still reaping results. I used to train like the authors here suggest, but I never got any better until I started training like an athlete.
And as for eating, try and take in 200g of protein per day. Don’t worry about calories, just eat when you’re hungry.
That’s about it.
RJ[/quote]
It depends on the sport. Maximal strength might not be as important for a basketball players as it would be a wrestler.
this is wat really helped me. short workouts 4 exercises plus ab work. but strenght gains are very good and not a bodybuilders routine.its a full body workout.
monday
barbell bench press
bent over row
barbell squat
stiff legged deadlift
ab work
you dont think i should add like deadlift or something to my friday workout? isnt the volume too little for that one? im porbably wrong but just asking
Monday
-Bench press 5x5
-Bent Over Row 5x5
-standing/seated military press/push press 3x8
-close grip bench 4x8
-Bicep/tricep work
-Ab Work
Rotation
-decline bench twists 4x20
-Russian Twists on Ball 4 x 15
hey man, while im on that revised program i just posted, do i need to eat alot also? can i still eat fast food but cut down on sweets?
cuz like thats one thing i dont get, so if i eat alot while working out, im gonna gain muscle right? but if i dont eat alot i wont gain much since i run alot and play alot of basketball?
how should i eat is what im reall asking? should i eat big or keep eating how ive been eating. u said just get 200g of protein but do u think ill gain alot by doing that? cuz i really run alot and play ball
I’m not saying to just get 200g of protein per day. I want you eating 3000-4000 calories daily, at least 800 calories (200g) worth of which come from protein. Also, cut down on the upper body work. Do one push movement and one pull movement for two sessions per week. If you want, you can do some arm stuff.
As for changing sets and reps ever week, don’t worry about it. Do that every couple of months, or when progress stalls. Also, get rid of the balance board stuff, it doesn’t help at all…unless you play basketball on a constantly tilting floor
Really man, just lift heavy every few days, eat plenty, and keep playing basketball. That’s all there really is too it.
[quote]kobe4life08 wrote:
you dont think i should add like deadlift or something to my friday workout? isnt the volume too little for that one? im porbably wrong but just asking
[/quote]
there is no volume i just gave u a workout plan, and u can do ur volume s wat u wanna gain, strenght then start with low reps.
LOOK there is no need to get fancy with 100 exercises u need to get stronger in the big 3: bench, squat, deadlift. when u hit 1.5-2X squat then get fancy.
[quote]Topathlete wrote:
kobe4life08 wrote:
you dont think i should add like deadlift or something to my friday workout? isnt the volume too little for that one? im porbably wrong but just asking
there is no volume i just gave u a workout plan, and u can do ur volume s wat u wanna gain, strenght then start with low reps.
LOOK there is no need to get fancy with 100 exercises u need to get stronger in the big 3: bench, squat, deadlift. when u hit 1.5-2X squat then get fancy.
[/quote]
oh no, i was talking about the guy that gave me the other workout plan. it had only walking lunges and a hip development movement for fridays workout
I wouldn’t get too anal-retentive over your diet, it sucks so bad that you can easily improve it.
As a starter: no soft-drinks, no french fries, and no other forms of empty calories. Get some lean/complete protein of some kind at every meal. See how well that goes and then start worrying about the rest.
Your body only has so much recovery ability every week and you need to conserve that for basketball and strength training. Part of the reason you are relatively weak at your size, is that you are probably not recovering from all of your activity. Get your diet in order, and you won’t have to worry about doing extra workouts to keep off the weight.
i think ome of the pics my friend took was my upward phase.
so i did my workout yesterday and today only my hamstrings are sore, my glutes and quads arent that sore…does that mean i did em wrong? (based on the pictures)
hey guys im not that defined right now do u think i should get defined more first and then eat more to gain muscle or just try to gain muscle right now cuz my basketball season is starting soon in like 2 weeks
