Author Topic: Another guy who wants to dunk :) (Read 4365 times)

merqry · « **on:** September 30, 2010, 12:20:13 pm »

Hey guys! Just wanna throw a big HELLO in tha room! Well as the title describes, I'm here to get my vert up. So wish me luck

I'm 17 years young, about 6 ft. tall (185cm) and weigh approx. 80 kg (that's about 176lbs if I'm right). I don't know my current vertical, but I can barely touch the rim. I would say I'm not totally inexperienced in working out, as I did some light weight lifting in the past and tried this Air Alert thing, but squats and deadlifts are totally new for me. So last week I decided to create an account in a nearby gym and had two workouts from then (doin' them on Mondays and Fridays). My schedule looks like this:
10 minute warm-up (running)
Lower Body:
a few stretches
5x5-8 90-degree squats (weight is about 40-50kg, because the trainer told me that I need to learn the movement first and then add more weights)
5x5-8 deadlifts (20-30 kg same here)
2x20-25 weighted calf-raises (dunno how much the db weights, I guess it's about 15kg)
5x5-8 Leg Curl (30-35kg did that for the first time without stretching the hams. and I could barely walk for 2 days

)
4x10 Leg Press (120-140kg this exercise is the one that I did in my past. But I don't think it can replace the squat.)

Upper Body:
3x8 Barbell Biceps Curls (20-30kg max.)
3x8 Push Press (20-30kg max.)
++ I need a good exercise for shoulders ++

Do you think I'm gonna gain with these exercises? If you have inputs concerning my workout I'd be very happy

.
Thanks!!!

LBSS · « **Reply #1 on:** September 30, 2010, 01:29:07 pm »

Welcome, dude. First, some others in here and I disagree on this, but if you can learn to do below-parallel squats safely now, it'll help you a lot later on. Second, with respect to your upper body, you need a pull to balance out the press. This is a good principle to go by: If you push something with your arms, you must pull something with your arms. Push presses are a great exercise for your chest and part of your shoulders, but you need something for your back. Classic way to do this would be chin ups or pull ups. Bent over rows or seated rows are another alternative.

merqry · « **Reply #2 on:** September 30, 2010, 02:10:52 pm »

Oh that makes sense. I'll try to add a few sets of pull-ups then after my push press, even if this is an exercise that I don't really like $:-\$ One thing, when I do the full squat (atg) is it bad if my legs are a bit wider than my shoulders? Also, what amount of sets/reps is ideal for the full squat? like 5x5 or 5x8? ty

zgin · « **Reply #3 on:** September 30, 2010, 02:26:40 pm »

do u jump off 1 or 2? if off 1, i would replace deadlift with walking or reverse lunge and maybe add an assistance like step ups or hyperextensions in addition to squats.

LBSS · « **Reply #4 on:** September 30, 2010, 04:14:31 pm »

Quote from: merqry on September 30, 2010, 02:10:52 pm

Oh that makes sense. I'll try to add a few sets of pull-ups then after my push press, even if this is an exercise that I don't really like $:-\$ One thing, when I do the full squat (atg) is it bad if my legs are a bit wider than my shoulders? Also, what amount of sets/reps is ideal for the full squat? like 5x5 or 5x8? ty

Take some video of squatting and post if you can; hard to picture an ATG squat with feet that wide. In terms of sets/reps, the setup depends on your goals, and even then there's nothing that's "ideal." If you're trying to groove technique and get stronger, you could do a lot worse than 5x5. The stronglifts template is as good a place to start as any: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/.

adarqui · « **Reply #5 on:** September 30, 2010, 06:11:26 pm »

Quote from: merqry on September 30, 2010, 12:20:13 pm

Hey guys! Just wanna throw a big HELLO in tha room! Well as the title describes, I'm here to get my vert up. So wish me luck
I'm 17 years young, about 6 ft. tall (185cm) and weigh approx. 80 kg (that's about 176lbs if I'm right). I don't know my current vertical, but I can barely touch the rim. I would say I'm not totally inexperienced in working out, as I did some light weight lifting in the past and tried this Air Alert thing, but squats and deadlifts are totally new for me. So last week I decided to create an account in a nearby gym and had two workouts from then (doin' them on Mondays and Fridays). My schedule looks like this:
10 minute warm-up (running)
Lower Body:
a few stretches
5x5-8 90-degree squats (weight is about 40-50kg, because the trainer told me that I need to learn the movement first and then add more weights)
5x5-8 deadlifts (20-30 kg same here)
2x20-25 weighted calf-raises (dunno how much the db weights, I guess it's about 15kg)
5x5-8 Leg Curl (30-35kg did that for the first time without stretching the hams. and I could barely walk for 2 days )
4x10 Leg Press (120-140kg this exercise is the one that I did in my past. But I don't think it can replace the squat.)

Upper Body:
3x8 Barbell Biceps Curls (20-30kg max.)
3x8 Push Press (20-30kg max.)
++ I need a good exercise for shoulders ++

Do you think I'm gonna gain with these exercises? If you have inputs concerning my workout I'd be very happy .
Thanks!!!

sup man!

you can definitely gain with those exercises, but eventually your programming (training program) will have to change, as the weights get heavier.. For example, that lower body routine will be way too much if you are lifting heavy instead of staying light and working on form.. So eventually your routine will need to change to something similar to that found in my intro block article on this site, jackm split, vjb, etc.. something simple, yet solid.

http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

i definitely echo what LBSS said, your upper body needs more pulls.. check that introductory block article to get an idea of an upper body session, for example:

Quote

DAY 1B UPPER: High Volume day

- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute

- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC

- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x 10
- S1: DB ONE ARM ROW: 3x10 each arm
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets

- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.

- CORE
- STRETCH

If you fill this out and put it in the journals section, eveyone around here will have a much better idea of where you're at athletically, nutritionally, circadian-rhythm-wise, injury history, etc..

http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/

it really helps

peace man

merqry · « **Reply #6 on:** October 01, 2010, 10:21:29 am »

thank you guys for the inputs. I made a thread as you described it adarq in the Progress Journals section, I will try to continuously post there

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Author Topic: Another guy who wants to dunk :) (Read 4365 times)

merqry

Another guy who wants to dunk :)

LBSS

Re: Another guy who wants to dunk :)

merqry

Re: Another guy who wants to dunk :)

zgin

Re: Another guy who wants to dunk :)

LBSS

Re: Another guy who wants to dunk :)

adarqui

Re: Another guy who wants to dunk :)

merqry

Re: Another guy who wants to dunk :)