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Post by 2fast2strong2good on Mar 12, 2014 13:10:22 GMT -7
So I play guard most of the time and my goal is to be quick and strong slasher type player.
I'm trying to be around 165-170, 7-8 percent bf. Do u think starting strength is a good option while cutting ? I've never done it before
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Post by thedougaller on Mar 12, 2014 13:20:06 GMT -7
No, I don't. Starting Strength (especially for someone who hasn't done it before) will murder your body while cutting. You need a program that cuts volume, but not intensity.. that's how you maintain strength and LBM on a cut. You can pretty much modify any program (I still don't suggest modifying Starting Strength though, simply for the fact that squatting 3x a week will murder you no matter what the volume) just by cutting volume.
If you need a sample program to go with your cutting let me know and I can hook you up.
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Post by 2fast2strong2good on Mar 12, 2014 13:49:41 GMT -7
Ya I really do need one. I consider myself a beginner in squat, bench and deadlift. Got more serious in the weight room around august last year. But I did mostly isolationist.
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Post by thedougaller on Mar 12, 2014 14:24:12 GMT -7
Ok, what is the general breakdown of your cut? (Cals, pro/carb/fat)
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Post by 2fast2strong2good on Mar 12, 2014 14:31:03 GMT -7
1910 cals
170 protein 150 carbs 70 fat
First cut that i am actually consistent with.
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Post by thedougaller on Mar 12, 2014 15:35:05 GMT -7
You can approach this in several different ways, depending on how often you prefer to go to the gym. You can do 2 full-body training sessions a week (will take approx 1:20-30 per session), 3 "heavy" workouts per week, or 4 workouts with an upper/lower split. You're going to want to combine heavy weight work and metabolic training (higher rep work).
So if you wanted to keep it really simple.. 2 full-body sessions per week might look like
Monday -> Squat or deadlift 2x5 (not including warm-up sets for any exercises) Calf raise 3x10 Hamstring curl 3x8 Flat bench 2x5 Bent over row 3x8 Incline bench 2x6 Chin-up/Pull-up 2x8 Shoulder press 2x8 Rear lateral 2x8 Barbell curl 3x10 Close grip bench 2x6
Then perform the same workout Thursday/Friday
I will post the other schedules when I get home in a couple hours
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Post by 2fast2strong2good on Mar 12, 2014 19:31:13 GMT -7
oh i see, the volume is lower because the recovering ability is slower.
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Post by thedougaller on Mar 14, 2014 15:32:30 GMT -7
Yep, recovery takes a big hit depending on your defecit/protein intake.
Now for the 3 heavy workouts per week option, this one also has some variance. You can do two upper, one lower or reverse it depending on your goals. I'd personally go with two upper, one lower.
Something like
Monday - Upper Bench 2x5 Incline DB Press 3x8 Lat pulldown 3x8 Db Row 3x8 Chinup/Pullup 2x8 Bicep Exercise / Tricep Exercise 2x8
Wednesday - Lower Squat 2x5 RDL 2x8 Calf Raises 3x10 DB Lunges or DB Step ups 3x8
Friday - Upper 2 Overhead Press 2x5 One-arm DP Press 3x8 DB Shrugs 3x10 Back extensions 3x8 Chinups/Pullups (whatever you didnt do on Monday) 2x8 Bicep/Tricep exercise (whatever you didnt do on Monday)2x10
You can throw in core whenever you want, just pick 3-4 exercises and do a 3-4 circuits of each.
Lastly, a 4 day split would be something like WS4SB but with lowered volume. Mon- Upper (Heavy) Tues - Lower (Metabolic) Wed - Off Thurs - Upper (Metabolic) Fri - Lower (Heavy)
Metabolic meaning higher rep ranges (8-12)
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Post by 2fast2strong2good on Mar 14, 2014 18:15:47 GMT -7
Thx a lot bro, I've been doing a conditioning routine with my church team starting tomorrow. But ill show the guys about ur routine.
I saw the new framework video u r taking it to a different level.
One question, I've always been a chubby kid now trying to cut down. Most of the guys at the gym tell me to do ss to gain foundational strength before moving to bodybuilding. I have a few of getting fat again, so is bulking the only way to so ss ? Or can I eat at maintenance and run ss ?
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Post by thedougaller on Mar 14, 2014 22:59:57 GMT -7
Thanks man, yeah this off-season is very important for me.. I think it's going to make a great video series.
You can run SS on a maintenance diet, just make sure to keep a high protein intake every day. You won't make insane gains though. My advice is to run a small surplus bulk.. add 200-300 calories to your maintenance and eat there. If you're doing SS 3x a week and some cardio, your fat gain will be minimal. Unfortunately any time you put on muscle there's going to be some fat that comes along with it, nothing we can do (unless you want to go into the realm of drugs lol).
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Post by bballerforlife1 on Mar 22, 2014 19:45:51 GMT -7
Hey Doug, could you make me a sample program for increasing my vertical? 3-4 days a week
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Post by thedougaller on Mar 23, 2014 20:09:47 GMT -7
Hmm, vertical development is something I'm just getting into knowledge-wise. I highly suggest you look into VJB 2.0 by Kelly Baggett or Jack Woodrup's online coaching, they are very knowledgable.
For something quick & easy, try this:
Pick 2-3 plyometric exercises and perform 2x10 for each (doesn't matter too much on your choice)
Squats - 3x5 (explode out of the bottom) Single leg exercise - 3x8-10 (Step ups, lunges, split squats are all good choices) Reverse hyper / Kettlebell swings / Hip Thrusts 2x8-10 Calf raises - 2x10-15
That can pretty much be done 3x a week for good gains. Upperbody work can be added in twice a week (stick to bench/ohp + pullups/chinups/rows) as well as core whenever you feel like it.
Something like Mon - Lowerbody + OHP & accessory Wed - Lowerbody + Core Fri - Lowerbody + Bench & accessory
Accessory meaning chinups, pullups, rows, db exercises, etc.
Hope I helped a bit!
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Post by 2fast2strong2good on Mar 24, 2014 6:04:37 GMT -7
Hmm, vertical development is something I'm just getting into knowledge-wise. I highly suggest you look into VJB 2.0 by Kelly Baggett or Jack Woodrup's online coaching, they are very knowledgable. For something quick & easy, try this: Pick 2-3 plyometric exercises and perform 2x10 for each (doesn't matter too much on your choice) Squats - 3x5 (explode out of the bottom) Single leg exercise - 3x8-10 (Step ups, lunges, split squats are all good choices) Reverse hyper / Kettlebell swings / Hip Thrusts 2x8-10 Calf raises - 2x10-15 That can pretty much be done 3x a week for good gains. Upperbody work can be added in twice a week (stick to bench/ohp + pullups/chinups/rows) as well as core whenever you feel like it. Something like Mon - Lowerbody + OHP & accessory Wed - Lowerbody + Core Fri - Lowerbody + Bench & accessory Accessory meaning chinups, pullups, rows, db exercises, etc. Hope I helped a bit! Hey Doug. Why 2x upper body frequency ? I feel like most ppl have ducky upper body strength any way so 3x upper body frequency could work u r recovering properly.
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Post by thedougaller on Mar 24, 2014 13:10:51 GMT -7
For vertical development, upperbody strength is not that important. You can get decent enough gains 2x a week imo. Plus, 3x a week lowerbody + plyos will take up the bulk of your recovery.
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Post by 2fast2strong2good on Mar 24, 2014 20:20:26 GMT -7
oh i see, thx bro.
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tk21
Rising Member
Posts: 31
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Post by tk21 on Apr 13, 2014 11:49:22 GMT -7
thedougaller, how can I break a pullup plateau? please comment in my thread.. thanks
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Post by thedougaller on Apr 13, 2014 12:17:58 GMT -7
What's your limiting factor? What muscles tend to fatigue first?
After you've gone to failure on pullups, do a couple of negative pullups (http://www.youtube.com/watch?v=pfXuohjylwI) that should break your plateau quickly.
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Post by bballerforlife1 on Apr 15, 2014 11:43:50 GMT -7
Hey Doug could you go to my journal and tell me if my program is good for basketball? I only do day 1 for progression since I'm a beginner
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Post by thedougaller on Apr 15, 2014 12:41:47 GMT -7
I looked over it, I really like the warm up stuff. As for the routine, its ok.. more of a bodybuilding-focused routine, I prefer more strength work unless youre very underweight. And you mean you are only doing the first workout? Why would you do that?
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Post by bballerforlife1 on Apr 15, 2014 13:03:56 GMT -7
And 3rd I'm only using upper body I can't use anything lowers bc of my legs
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