honestly, you got the advice to keep it simple from several people including me. I get the idea you’re not really listening, and want to hear as many advice as you can. I’ll try it one more time:
1.squat (deep)
2.deadlift
3.plyos offseason, inseason not
4.eat a lot, healthy stuff, junk food once in a while is no disaster
get strong, keep doing explosive things, done.
[quote]kobe4life08 wrote:
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
[/quote]
You’re not even in the ball park for squat depth. I’m not even sure if you’re doing the same exercise! Go deeper.
Don’t shotgun your approach to this stuff. Pick what you want most. You want better strength and performance? Or do you want to “get cut”? Pick 1 (that’s ONE) goal. Make all your behaviors match that goal. If you try to accomplish a whole bunch of things all at once, you’ll fail miserably at all of them.
Here’s a suggestion for losing bodyfat…QUIT EATING CRAP FOOD! That’s fast food, sugar (except post workout), and empty fried food. If you have the discipline to eat enough (3000-4000) calories and 200g minimum protein a day from real, nutritious food and some protein shakes thrown in, then you’ll probably lose body fat (slowly).
Really, clean up your diet and don’t make excuses about why you want to eat fast food. Want to know what I do? I take one day a week, and I cook all my meals except breakfast that day for the entire next week. That’s between 30-45 meals, depending. In one fell swoop. Then I package them in tupperware/glad containers, and take them with me when I need to eat on the run. I eat them cold if I can’t find a microwave, but I eat them no matter what.
Now, I’m not trying to be a dick (although I think I’m succeeding), but really it’s simple. It’s just not easy. Pick a primary goal. Achieve it, and then switch primary goals. Beware the difference between the two.
Good luck.
allright thanks, last thing and illbe set.
so for fridays workout, i jsut do lunges and a hip development execise (RDL’s) can i add squat in front of that also?
a lot of it has to do with just practicing running and jumping, This is how I noticed results, it allowed me to time my jump and explode at the right time to get the most out of the jump.
I’m 5’10" with a 29-31" standing vert, I’ve dunked quite a few times. I could probably stand there and get close to dunking. And when hitting the weights learn how to explode on lifts like the squat. Do your squat and explode at the top of your rep with your calves, in one fluid motion.
You can squat on Friday if you want. But if you do, keep it light and don’t go anywhere near failure.
RJ
[quote]kobe4life08 wrote:
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[/quote]
O.K. We now know that you run alot and play basket ball.
Now quit justifying eating like a 9 year old because you actualy move sometimes. Fast food is shit, and will do more harm than good.
Smarten Yourself Up A Little Bit And Read Some Of The Articles On This Site By Berardi.
When you eat well and grow muscle, you will get stronger than you get heavy.
Fast food is garbage… eat lean meats, fresh veggies, eggs, whole grains, etc.
Plyometrics would help your vert… depth jumps, box jumps, jump squats, etc. With the depth jumps and jump squats, keep the contact with the ground to a minimum. For example, step off a 12-16" box, land on the balls of both feet with knees slightly bent, then jump as high as possible - keeping ground time to a bare minimum. Add that to the beginning of your regular routine, and that should help bring your vert up.
I disagree, your advice is sound, but this kid hasn’t got the strength base to do depth jumps.
just get stronger. as i went from a upper 200 lb squatter to a 405 lb squatter my vertical shot up, even with no plyo work. i gained about 20 lbs of body weight and, on a perfect day, can dunk off an oop (small hands). stop over analyzing this shit and go fucking squat past 45 degrees.
i just need to go deeper on my squats you guys are right.
is my form good though?