Re: I'm finally serious about this Guys, gimme a workout a diet, anything. I'm a noob at this but I want to get in shape to be able to try out for basketball next year without making a fool of myself.Nitro, you said you had some good exercises, hook a brotha up.
Re: I'm finally serious about this Well, what do you want to accomplish? Is your main thing gaining strength? Muscle mass? If you want both, then I suggest doing a 3 phase proghram: First 8 weeks gaining pure strength, next 8 weeks gaining mass, then next 4 weeks doing running and sprints to get stamina back (trust me, I gained about 20lbs in the span of 6-8 months and it threw my conditioning out the window). Tell me what you want and I'll make you a program.
Re: I'm finally serious about this Well, I sorta need everything. You saw my weight lifting stats so you know that my strength needs desperate help so I need to work on that, but gaining speed and losing some fat is a bigger goal, because my only hope is being a guard and while that's no problem with my shooting skills and smarts it is a problem with my speed. I have about 10 months though so I'm in no rush.
Re: I'm finally serious about this Ok, here is the program you should follow. Since you got approximately 40 weeks to train, I will split this into 5 phases: 10 weeks of strength training, 10 weeks of mass training (it's great to be muscular), 8 weeks of strength-speed training (to convert all of that strength into speed and explosive power), 8 weeks of speed/strength maintence/conditioning, and 4 weeks of basketball specific drills to help you train for tryouts. To complete this program you will need extreme discipline to follow all of the workouts, to eat right things, get enough sleep, and to make sure to not do a lot of basketball outside of just shooting around and only a game or 2 a week. This is to help not overtraining. The last 2-3 months of the program will give you more freedom for a lot of basketball, but for awhile it is best if you do not do that much.Here is the program I want you to follow for the first 10 weeks. It is 3 days a week, and you must have at least 48 hours of rest inbetween workouts. Something like Monday/Wednesday/Friday is good and what I prefer. Also, find your maxes on each of the major lifts (I'll put a star by them) so you will be able to find out how much weight you should lift per workout. The other exercises on first week you will use some light weight and build up 'till you can't do more than the requested reps, and we will work from there. You should rest 2-3 minutes between sets. Here are the workoutsay 1: *Full squats: 5 sets of 5 reps, approximately 85% of your max*Deadlifts: 4 sets of 5 reps, approximately 85% of your max*Bench press: 5 sets of 5 reps, approximately 85% of your maxIncline Dumbells Pres: 2 sets of 12 reps, as much weight as you can useDay 2:Good Mornings: 4 sets of 5 reps, as much weight as you can doShoulder Press: 5 sets of 5 reps, as much weight as you can doBarbell bicep curls: 4 sets of 5 reps, as much weight as possiblePull-ups (palms facing out): 4 sets of as many as you can doDay 3:*Full Squats: 5 sets of 3 reps, approximately 90% of maxBent-Over Row: 5 sets of 5 reps, as much as you can doIncline Bench Press: 5 sets of 5 reps, as much as you can doTricep Extensions: 3 sets of 12 reps, as much as you can useDo this program and I guarantee immediate strength gains, and pretty big gains after a few weeks. I will do some tweaking if you start to level out with gains, but since you're a beginner that probably won't happen during this phase. Remember to push yourself as far as you can go on each rep, set and workout. Lift weight as explosively as possible everytime you lift it, and work your a$$ off. I want you to PM or IM me every few days to let me know how each workout was. Also, create a journal writing down each set with number of reps and weight you used. This way we can set new goals every week.
Re: I'm finally serious about this Couple things. I won't be able to do squats with too much weight. I have weak knees and my chiropractor(cousin) told me not to do that yet but I do some exercises over there. I could still do squats probably at the Y but not at 85% my max....What are deadlifts, are those the ones were they wear those belts and squat while lifting the bar....?If I don't have anyone to spot me would the chest press work instead of the bench?What are Good Mornings?Incline bench press...again, incline chest press?And I to go to the gym to do 4 things a day....what else would I be able to do?
Re: I'm finally serious about this ^^ your chiropractor says not to do squats...but if you never do it (even if its with light weight to start)you will never get stronger in that area...I dont think it matters if you do a lot of weight...people say it matters but you can't just automatically be really good at itjust start off with light weights..work on your form and then gradually build it up..that's how you get strongerEDIT: also a suggestion...make yourself a rotation...like...Bi's, Tri's Forarms one day..then Chest the next day...take an off day...Legs after that...then back...take an off day..then shoulders then bi's tri's forearms then take an off day..etc etcalso do a good amount of cardio and ab workouts...you should probably work on your abs when you do back..that's what I do at leastbut im not trying to go to the gym for basketball..im goin for football..so maybe what you need to do is differentbut definitely go on a rotation
Re: I'm finally serious about this She didn't say don't do squats at all, I do lightweight squats and other leg exercises over there, I'm just saying I wouldn't be able to do as much as Nitro wants me to with my knees.
Re: I'm finally serious about this [quote name='ASUFan22' post='266413' date='Jan 19 2007, 11:33 PM']Couple things. I won't be able to do squats with too much weight. I have weak knees and my chiropractor(cousin) told me not to do that yet but I do some exercises over there. I could still do squats probably at the Y but not at 85% my max....[/quote]Take a wide stance, push a$$ out as you go down, head up, and bend at hips and go only down to parallell and very little pressure will be on knees. Try it, and if you feel a lot on your knees then we will tweak the workout. Go to bodybuilding.com, click on supersite, and in search bar search the exercises and you will find pics and video of them. No chest press...bench press and incline bench press. You should be able to tell when you can't finish a rep so it shouldn't be a problem. Get a spotter first few workouts just to make yourself feel comofrtable in what you can and can't lift. What do you mean?
Re: I'm finally serious about this You listed 4 things on there...I'm not going to the gym for 10 minutes a day so what else would I do over there?
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Jan 19 2007, 11:57 PM) <{POST_SNAPBACK}></div><div class='quotemain'>You listed 4 things on there...I'm not going to the gym for 10 minutes a day so what else would I do over there?</div>What the hell are you talking about? Each workout will take about 35-45min. You do know what sets and reps are, right?
Re: I'm finally serious about this Yes, I guess that would take some time. But am I allowed to do sit-ups too?Also, I know you aren't supposed to do it at the same time but I feel very uncomfortable not doing any cardio for 10 weeks especially since it is what I need most.
Re: I'm finally serious about this ASUFan you are very confused lolI go to the gym for about 2 hours 5 times a weekif you go to the gym they will have MANY machines and weights for you to use...it isnt like there's one workout per body partlike I said...work out a specific part of your body every time you gogo two days then go one off..on a rotation
Re: I'm finally serious about this I do go to the gym, YMCA. Their freeweights are 1-per but besides that yes I am extremely confused. I=NOOBERT.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (playaofthegame @ Jan 19 2007, 10:18 PM) <{POST_SNAPBACK}></div><div class='quotemain'>go to a big gym..like Gold's Gym</div>I'm already at the Y. :dribble: I really wish I would've gone to Lifetime Fitness though. I went with my cousin a couple weeks ago, it's AMAZING. It's triple the price though and I'd be doing the same sh*t.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Jan 20 2007, 12:12 AM) <{POST_SNAPBACK}></div><div class='quotemain'>Yes, I guess that would take some time. But am I allowed to do sit-ups too?Also, I know you aren't supposed to do it at the same time but I feel very uncomfortable not doing any cardio for 10 weeks especially since it is what I need most.</div>Do this for a few weeks then I will work in a few weighted exercises for your core (abs/lower back). Cardio will be useless as you will be gaining quite a few pounds in the 2nd phase of the program where you definatelly will not be able to do cardio. Cardio slows down your fast twitch fiber making you slower. Sprints are far better for burning fat and making you faster, but for next 20 weeks or so you won't need to do much running. Lifting burns more calories and fat than any form of running, and if you do much running you will overtrain your legs which is a BIG no-no.
Re: I'm finally serious about this Cardio's not useful in basketball if you get sick after sprinting down the court 3 times? I'm so pathetic.I'm a gonna try some of your exercises. That Good Morning one is a good idea. I think I can do the bench press at like 90 pounds without any help for sure...
Re: I'm finally serious about this Dude, you MUST do ALL of it, not just some. Trust me, go to any website about lifting and that is basically your general template for getting stronger. You have to do this in phases for maximum results.And cardio is not useful at all in basketball. You NEVER run at one constant speed in basketball, you're always going at very different speeds with times of high intensity. Sprints and just playing in basketball games is more than enough conditioning.
Re: I'm finally serious about this Hmm, dunno. Thanks for the advice though and taking the time to do that. How about diet advice guys? After and before workout foods?
