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Post by bballerforlife1 on Apr 15, 2014 13:04:57 GMT -7
I'm skinny fat, I'm a beginner so I thought this would be good for me. What kind of strength would I need to add? Should I lower the sets and reps and use heavier weight?
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Post by thedougaller on Apr 15, 2014 13:51:16 GMT -7
For the big compound exercises (bench, squat, deadlift) I would lower the reps to the 4-6 range and go heavy. If you're not adding weight to the bar every workout, your growth will be compromised.
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Post by bballerforlife1 on Apr 15, 2014 14:43:51 GMT -7
Actually Doug could you design me a program?
Weight:120
Height:5'3"
Goals: strength, hypertrophy.
And no lower body excercises
I have a smith machine, dumbbells 8-100, bench, Swiss ball, pull up machine, pull down(which I can use to make a cable row, tricep pull or bicep pull.
Also could you give me the sets and rep ranges for each exercise it would be much appreciated
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Post by thedougaller on Apr 15, 2014 16:21:11 GMT -7
Can you deadlift?
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Post by bballerforlife1 on Apr 15, 2014 17:01:57 GMT -7
Nope
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Post by thedougaller on Apr 15, 2014 22:23:48 GMT -7
Ok, something like this might work well until you can do lowerbody.
Workout 1
Bench Press 3x5
Incline DB Bench 4x10-12
Rope Face Pulls 3x10
Lat-Pulldown 3x10
Tricep exercise (your choice, doesn't matter too much) 3x10
Chin-ups (under-hand grip) 2xMaxReps
Workout 2
Barbell Rows 3x5
Back extensions (you can do these on a regular bench, get creative) 2x10 (Start with bodyweight on these and work your way up)
Pushups on DB into Rows 3x10 (https://www.youtube.com/watch?v=VDJid_DQJDM)
Heavy DB Shrugs 4x10-12
Core circuit [pick 3-4 core exercises (e.g. planks, side-planks, leg lifts, scissors, etc.) and do 3-4 circuits of each exercise]
Workout 3
Military Press 3x5
Standing DB Shoulder Press 3x10 (not seated)
Decline DB Bench 4x10-12
Bicep exercise (doesn't matter too much, your choice) 3x10
Pull-ups (over-hand grip) 2xMax Reps
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Post by bballerforlife1 on Apr 16, 2014 7:25:43 GMT -7
Thank you so much!! Im starting today
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Post by thedougaller on Apr 16, 2014 12:15:40 GMT -7
No problem. Let me know how it goes.
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Post by EliteBaller3 on Apr 16, 2014 14:30:42 GMT -7
Do you have any "quick fixes" for vj that will get me jumping 1-2 inches higher? I made a bet with a friend id be touching rim before the end of the school year. I have 6 weeks and i'm 4 inches away. I'm not sure just gaining strength will be enough. I'm gonna work on technique is there anything else I can do? I was reading some joe defranco material a while back and remember he said like 50 quarter squats to peak and also strengthen your big toe would give you an inch.
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Post by thedougaller on Apr 16, 2014 14:37:06 GMT -7
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Post by EliteBaller3 on Apr 16, 2014 15:01:03 GMT -7
Thanks a lot!
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Post by bballerforlife1 on Apr 16, 2014 18:14:58 GMT -7
Hey Doug i coulnt make It to the gym, I can tommorow though after work. Anyway for other movements I noticed the reps go up to 10 and 12, obviously you know more but could that many reps still build strength? I was told a 7-5-1 method
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Post by thedougaller on Apr 16, 2014 19:14:37 GMT -7
10-12 is going to give you a mix of strength and hypertrophy. You already have your main strength stimulus with the compound 3x5, accessory exercises are rarely going to be less than 8 reps.
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Post by bballerforlife1 on Apr 16, 2014 20:19:55 GMT -7
Ok and should I test my max for each exercise and chose a certain percentage for each set? Or just use higher weights when I'm moving up in sets?
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Post by thedougaller on Apr 16, 2014 20:29:21 GMT -7
Your 3x5 exercises you should be adding 5lbs every workout. The other ones I'm not that worried about, you can add weight over time. For the 3x5 exercises, start with a weight you can do 8-10 reps with at first, this gives you time to progress without stalling. The other exercises you should be able to do a full set with 1-2 reps still left in you. If you feel like you could've done 3,4,5 more then it's time to add weight.
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tk21
Rising Member
Posts: 31
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Post by tk21 on Apr 17, 2014 3:03:32 GMT -7
Hey thedougaller, can you design a weightlifting program for me?
Some info
Height: 5'9
Weight: 187lbs, around 18% BF
Position: Shooting Guard
Squat: 182lbs for 5 reps
Bench: 154lbs for 5 reps
Deadlift: Did 187lbs for 5 reps last workout, it was little bit with bad form so I'm thinking about cutting the weight and working on form with lower weight (I did well at 155lbs recently)
Currently can touch the rim
Goals: Basically to get stronger first (Squat 1.5BW and deadlift more), also focus on the posterior chain, then develop explosive power for all athletic movements (jumping and sprinting generally). and also I want the cut down the %BF. I feel that I good in jumping but sucks in sprinting and quickness on the court, especially in defense.
I currently do starting strength twice per week (A on Monday and B on Thursday), I can see some strength and mass gain.
Thank you very much!!
EDIT: I think I have almost everything in my gym except a glute-ham raise machine.
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Post by 2fast2strong2good on Apr 17, 2014 7:46:14 GMT -7
Hey thedougaller, can you design a weightlifting program for me? Some info Height: 5'9 Weight: 187lbs, around 18% BF Position: Shooting Guard Squat: 182lbs for 5 reps Bench: 154lbs for 5 reps Deadlift: Did 187lbs for 5 reps last workout, it was little bit with bad form so I'm thinking about cutting the weight and working on form with lower weight (I did well at 155lbs recently) Currently can touch the rim Goals: Basically to get stronger first (Squat 1.5BW and deadlift more), also focus on the posterior chain, then develop explosive power for all athletic movements (jumping and sprinting generally). and also I want the cut down the %BF. I feel that I good in jumping but sucks in sprinting and quickness on the court, especially in defense. I currently do starting strength twice per week (A on Monday and B on Thursday), I can see some strength and mass gain. Thank you very much!! EDIT: I think I have almost everything in my gym except a glute-ham raise machine. Why don't u do the strength program he put up as a pdf file ? Its really good and should help the general consensus |
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Post by thedougaller on Apr 17, 2014 11:14:27 GMT -7
Continue to use SS, or if you want a more basketball-specific program, use this -> frameworkbasketball.com/strength-training-for-basketball-players/Unfortunately your goals are mutually exclusive. Strength gains + losing fat isn't very likely. Focus on one or the other. My advice would be to lose the fat first, which would only take 4-6 weeks if you did it properly. |
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tk21
Rising Member
Posts: 31
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Post by tk21 on Apr 20, 2014 15:12:24 GMT -7
hey thedougaller, you program looks really good! I'll try it out. Do you can give me an replacement exercise instead glute-ham raise (don't have that machine in my gym)?
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Post by thedougaller on Apr 20, 2014 19:11:18 GMT -7
You can substitute with lying leg curls if you have that machine ->
If not, romanian deadlifts will work great as well.
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