Re: I'm finally serious about this Haha, I understand completely, that is why I spent a TON of money for my own sh*t at home instead of going to the gym. But get comfy with everything, and I'm sure you will find out what your limits are as you go on and will be more and more comfortable with bumping up weight with no spotter.
Re: I'm finally serious about this Yo, Nitro, how's a Pilates class for ma trainin? My dad really wants me to go with him, I said after I'm finished with the 10 weeks of this stuff right here.
Re: I'm finally serious about this Meh, never got into it and don't know nearly as much about it as I do about pure weightlifting. But if you want to ask me about anything related to lifting or explosiveness for vertical jump/speed, I'm your man.
Re: I'm finally serious about this Okay then. After I do this 10 week thing and then I lose some fat afterwards should I do air alert?
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Feb 3 2007, 12:35 AM) <{POST_SNAPBACK}></div><div class='quotemain'>Okay then. After I do this 10 week thing and then I lose some fat afterwards should I do air alert?</div>OMFG NO NO NO!!!!!Air Alert is the absolute worst thing you can do. Because it makes you thousands of jumps per workout, and 3-4 days a week, it causes severe overtraining. You might gain a few inches of vertical, but you will get severse shin splits and fu*k up your knees far worse than they are now. Weight lifting + speed/plyometrics training is far more effective and safe.And this 10 week thing is just for strength. then 10 weeks of mass building, THEN fat burning.
Re: I'm finally serious about this Gonna need to speed it up because I'll almost be back at school before I even start the fat burning. That's not good. I want to be going to open gyms feeling lighter than before. Muscle mass isn't that important is it?
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Feb 3 2007, 12:51 AM) <{POST_SNAPBACK}></div><div class='quotemain'>Gonna need to speed it up because I'll almost be back at school before I even start the fat burning. That's not good. I want to be going to open gyms feeling lighter than before.</div>Strength training alone will do that. This is a LONG process, and if you want to do it right, you will have to fill out that entire period of time from now 'till tryouts. You are still very weak , still need more muscle, and still need a foundation of strength. Once you get that and gain some muscle, then you can start doing the speed/plyometrics part of the program in which you will see your biggest gains in speed and vertical.Don't be so caught up in fat burning. You will lose fat purely by doing this program. Lifting and short bursts of running/explosiveness (plyoemtircs, sprints) are effective ways of fat burning. Trust me, near the end of the program we will do a bit more of endurance work to get you ready for the long season, but I promise that is probably the least important thing you need to focus on right now. And BTW, long cardio and endurance training actually slows down your fast twitch fibers and makes you feel more sluggish. The average marathon runner has a 2:8 fast twitch-slow twitch fiber ratio, while the fastest sprinters in the world are at 6:4. Both the marathon runner and sprinter have absolutely no fat, but the sprinter is much more explosive and fast. We will do sprints and plyometrics to get you much faster and cut some fat, but don't worry about that yet.PS- When you're your size at the HS level, you will need as much strength and muscle as possible or else you will be a non-factor.
Re: I'm finally serious about this So what's coming up in 8 more weeks for the mass and then with the fat burning? I don't like surprises.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Feb 3 2007, 01:03 AM) <{POST_SNAPBACK}></div><div class='quotemain'>So what's coming up in 8 more weeks for the mass and then with the fat burning? I don't like surprises.</div>Mass I have not totally decided on what I want you to do yet. I would like to see how you react to the strength phase first. Even though this phase you are in right now is mostly for strength, you will also gain quite a bit of mass because you're a beginner. But as I said, I want to see how you react to 8 more weeks of this (I will make tweaks every once in awhile) before I make up the mass part. For all I know, you can possibly gain 10lbs from this phase, where only a few weeks of mass training would be needed. Nontheless, if we continue on with 8 more weeks of strength and then 10 weeks of mass, you will be done with that by July, leaving a month and a half for fat burning and speed training.As for the fat burning/speed training part of the program, it is basically to put the speed into the equation. Power=Strengthxspeed. That is why I'm doing strength training now, as if you can't squat more than 1.5x your bodyweight (for you that is 240lbs) then speed training isn't as effective as it could be. But for that phase, you will be doing 40-60 yard sprints a few times a week, squats once a week (to maintain strength), normal upper body program, and plyometrics. Here is a sample plyometrics workout that will be similar to what I set up for you (at bottom of article):http://www.bodybuilding.com/fun/ss5.htm
Re: I'm finally serious about this I'm just wondering what type of exercises the mass part is all about. Oh and in the last couple weeks of this part I'll be at my cousins wedding and then probably in San Diego afterwards so that's a week of no gym or time to exercise.Plyometrics, nice.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Feb 3 2007, 01:16 AM) <{POST_SNAPBACK}></div><div class='quotemain'>I'm just wondering what type of exercises the mass part is all about. Oh and in the last couple weeks of this part I'll be at my cousins wedding and then probably in San Diego afterwards so that's a week of no gym or time to exercise.Plyometrics, nice.</div>The mass part is basically similar movements to the ones you are doing now. But I will increase reps, add more exercises, and do exercises that isolate some muscles more (ie- dumbells curls, 1 arm row, chest flies, etc...). I am contemplating on putting you on something called German Volume Training, which is the most effective mass builder, but I think it'll be too intense for you and after a month and half or so you could possibly lose some strength. This is why I want to see how you react to this phase first.
Re: I'm finally serious about this I'm proud of myself after today. That was good. First I did the squats at 140, the fake ones yes, but w/e. Then I finally tried out the Incline bench press. I was proud of myself for doing that. I tried 75 for 5 reps and it was too easy so I went for 85 and finished out what you told me, the last 2 sets I did 6 reps just to make us for using 75 at first. For the Bent-over row I also went with the free weights which was new...I used the 60-pound barbell. It wasn't that hard, but my legs were shaking and my arms were a bit tired. Then I went to the Triceps machine. I did the first 2 sets of 12, then on the last set I couldn't get more than 5 using 50 pounds so I just went down to 40 and finished it out doing a couple extra reps. I also did a few push-ups and some sit-ups. Then I went to watch the little kids play basketball and sorry Nitro, but while waiting for my mom I did do some VERY light weight machine exercises to keep me busy. Just 15 pounds-30 pounds total. And yes I was sweating. Woohoo!Edit: When I got sick I went from 158 to 155, now after 2 weeks I'm at 157. Just lettin ya know.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (Zards @ Feb 3 2007, 04:44 PM) <{POST_SNAPBACK}></div><div class='quotemain'>NasserBefore: After: </div>lol, yeah. Except more body hair.
Re: I'm finally serious about this I did the usual today, except added those dumbell curls. 25 pounds each, it was really tough with my left arm though. Then I saw my friend and since I blew him off last week I decided to play a little basketball this time. 20 minutes of shooting around. Then a short 1-on-1. He used to kill me in one on ones but I was leading 6-2 until the black crew came. They owned us but I made some nice shots over one of the kids. One time he fouled my during a jump shot and I still made it while falling backwards.
Re: I'm finally serious about this What BBW members THINK Nasser is doing: What Nasser is REALLY doing:
Re: I'm finally serious about this <div class='quotetop'>QUOTE (Zards @ Feb 6 2007, 07:46 PM) <{POST_SNAPBACK}></div><div class='quotemain'>What BBW members THINK Nasser is doing: What Nasser is REALLY doing: </div> :shifty2:
Re: I'm finally serious about this <span style="font-family:Comic Sans MS">Who the hell watches a Disney Channel movie? Seriously.</span>
