Re: I'm finally serious about this Protein, and lots of it. I suggest getting a 5lbs thing of whey protein to mix with wate ror milk before and after workouts. That will help greatly with gaining muscle.
Re: I'm finally serious about this Okay, how about foods then...just meat. Roast beef cold cuts or what? Stuff not to eat...
Re: I'm finally serious about this Burgers, steak, CHICKEN (like the best food you can possibly eat) eggs, low fat milk, etc...Don't eat food swith ridiculously high fat. Try to stay away from junk food, although make sure you eat enough food per day or else you won't gain weight. You want to eat more than you are now, and make sure you eat more calories than you burn per day. before the 2nd phase of the program you don't have to worry about this, but in the 2nd phase you must get at least 1g of protein per pound of bodyweight (ex: you weight 150lbs, you must intake 150g of protein per day).
Re: I'm finally serious about this I don't really want to get bigger though. I need to lose weight now.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Jan 20 2007, 05:15 PM) <{POST_SNAPBACK}></div><div class='quotemain'>I don't really want to get bigger though. I need to lose weight now.</div>No you don't. You are 5'9'' and 158lbs...that is medium build. Gain about 10-15lbs in the 2nd phase of the program, then after that we will lower your body fat %. By the end of the program you will be at about 165lbs, but will have considerably less body fat than now, will be much stronger, and harder to stop off the dribble. Trust me, last year I was 5'8'' and 140lbs, and while I am fast and athletic I wasn't extremely hard to guard due to size. I gained 20lbs, and now no one can guard me one on one off the dribble because of extra muscle (I am even faster than I was, too).
Re: I'm finally serious about this Okay. Well I'll try this.But are there alternatives to some of these exercises?
Re: I'm finally serious about this Like which ones? I don't like using machines as they isolate muscles and you aren't able to use the stabilization muscles, thus making you less strong overall. For the 2nd phase using some machines is ok, but for first phase I want you using nothing but barbells and dumbells. I already told you how to take pressure off the knees on the squats, and with a few weeks of experience you won't need a spotte ron the bench unless you are testing your max.
Re: I'm finally serious about this Nah, I'll be able to do those. Just reading about how Good Mornings may be bad for your back if you are a beginner. And the deadlift is different. I'll just try it out now with the dumbells and see if I can get the motion. Hey does the deadlift work with the smaller barbells instead of using the big bar?
Re: I'm finally serious about this Good mornings aren't bad for back. They mostly are for hamstrings. All you gotta make sure of is do not round your back, and keep your stomach and lower back tight as you do the motion. That takes nearly all stress off back and you will not have pain. Same with squats and especially deadlifts (if you do the form wrong then you WILL F*ck up your back).
Re: I'm finally serious about this So....can I get on the bike a little bit too? My chiropracter said it was a good exercise for my knees.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Jan 20 2007, 06:45 PM) <{POST_SNAPBACK}></div><div class='quotemain'>So....can I get on the bike a little bit too? My chiropracter said it was a good exercise for my knees.</div>I see you're not getting it LoL. Anything where you go the same speed for an extended period of time you are counter-benefiting your goals (which are to be more explosive, fast and strong). If you want to do any form of conditiong, then do 4-5 sets of 40-50 yard sprints, 2-3 times per week BEFORE your lifting days. Otherwise lay off of running or much physical activity outside of lifting.
Re: I'm finally serious about this your chiropractor blows...no offense lolthe doctors don't think about getting you in the best shape possible...they think about getting you in "good enough shape" by doing the least amount of hard work
Re: I'm finally serious about this <div class='quotetop'>QUOTE (playaofthegame @ Jan 20 2007, 07:23 PM) <{POST_SNAPBACK}></div><div class='quotemain'>your chiropractor blows...no offense lolthe doctors don't think about getting you in the best shape possible...they think about getting you in "good enough shape" by doing the least amount of hard work</div>Bingo.Until you get past the fear they put in your head you will never achieve potentially great results.BTW, here is the strength and power standards for high schoolers:http://www.biggerfasterstronger.com/upload...ngth%20File.pdfBasically you need to be benching around 160lbs at the very least, squatting at least 230lbs at the very least, and deadlifting around 300lbs. It's gonna take a lot of hard work, but I promise I can help you achieve those goals before tryouts, along with getting you faster and in better condition.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (playaofthegame @ Jan 20 2007, 05:23 PM) <{POST_SNAPBACK}></div><div class='quotemain'>your chiropractor blows...no offense lolthe doctors don't think about getting you in the best shape possible...they think about getting you in "good enough shape" by doing the least amount of hard work</div>I didn't ask them for a workout to get me in shape. I asked them what to do to get my legs stronger without hurting my knees. It was working and my knees were feeling better, but I haven't done much in a while. I've been sick and the week before that I was too lazy to go to the gym.
Re: I'm finally serious about this Hey Nitro. Tell me, how would you go about getting muscle mass in the next 8 weeks. Wanna just lay out everything right now so I'd know?
Re: I'm finally serious about this <div class='quotetop'>QUOTE (Nitro1118 @ Jan 20 2007, 06:26 PM) <{POST_SNAPBACK}></div><div class='quotemain'>BTW, here is the strength and power standards for high schoolers:http://www.biggerfasterstronger.com/upload...ngth%20File.pdf</div>Could you get that link in just a .txt file or something? I don't have a PDF reader. Oh, and good advice guys.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Jan 20 2007, 11:09 PM) <{POST_SNAPBACK}></div><div class='quotemain'>Hey Nitro. Tell me, how would you go about getting muscle mass in the next 8 weeks. Wanna just lay out everything right now so I'd know?</div>Follow the program, strength training should come first (and if you eat more calories and protein than you do now, you will also gain mass as you are a beginner). The actual mass building phase will be after 10 weeks of strength training, then we will get into what you want the most ( speed-strength training, conditioning, etc..). But in order for sprints and explosive training focused on speed and jumping you must have a strong base. Generally the rule of thumb is before you start plyometrics (jumping exercises to improve vertical jump) you must be able to squat at least 1.5x your bodyweight (for you that would be around 240lbs).Hopefully that will shed some light on why you must do strength training first....basically to get a solid base before you do the stuff you want.7Goat- From reading your post in the lifting thread and seeing that you are 15, I am assuming you are 5'8'', 130lbs and a Sophmore in High School. In that case, you ar ein the medium build category. Here is what the chart says:Squat: Good- 240lbs, Great- 295lbs, All State- 335lbs, All American- 380lbsBench Press: Good- 165lbs, Great- 195lbs, All State- 230lbs, All American- 270lbsClean: Good- 145lbs, Great- 165lbs, All State- 195lbs, All American- 215lbsDeadlift: Good- 325lbs, Great- 385lbs, All State- 415lbs, All American- 445lbs
Re: I'm finally serious about this <div class='quotetop'>QUOTE (Nitro1118 @ Jan 20 2007, 10:24 PM) <{POST_SNAPBACK}></div><div class='quotemain'>7Goat- From reading your post in the lifting thread and seeing that you are 15, I am assuming you are 5'8'', 130lbs and a Sophmore in High School. In that case, you ar ein the medium build category. Here is what the chart says:Squat: Good- 240lbs, Great- 295lbs, All State- 335lbs, All American- 380lbsBench Press: Good- 165lbs, Great- 195lbs, All State- 230lbs, All American- 270lbsClean: Good- 145lbs, Great- 165lbs, All State- 195lbs, All American- 215lbsDeadlift: Good- 325lbs, Great- 385lbs, All State- 415lbs, All American- 445lbs</div>Yeah, I'm exactly 5'8" and 130... wow.And by bench press does that mean 1 lift? I might be able to bench that 5 times.Thanks for this.
Re: I'm finally serious about this Yes, all of those lifts are 1 rep maxes.PS- Make sure you can bring bar all the way down to the chest each time you lift, and make sure when you squat you go below paralell.
