so back to lifting, need some opinions

[sconoscuito]

aright so heres the thing

I have basketball practices everday for 2 and a half hours. Usually for 2 hours its just an intense practice and for the last 15-30 minutes we do sprints

now our team stopped lifting for about a month now cause our games are comming up but I wanna start back up and work out about 3-4 times a week with lightweights high rep or whatver you guys would recomend, not trying to gain weight maybe just get my muscles stronger

right now im in good enaugh shape where I can handle this and my diet is in check so if you guys can recomend what to do in those 4 days that im gonna spend in the gym it would be much apreaciated.

I got some creatine, gplenish and prolly gonna buy some protein powder... been clean for a month or so now just food and sometimes if I remembered maybe some vitamins so thats all


oh anyone know how many times a week is needsizes ab routine?


I was thinkin upper body every other day and same with legs

 

[Atomic Punk]

3 days/week. Lifting each muscle 1 time per week, which should be plenty, considering the work-load you have on your hands.

Day 1: Quads, Hams, Calves.

QUADS

Squats: 2 sets of 10
Leg Presses: 2 sets of 10
Leg Extensions: 2 sets of 10

HAMS

Stiff-Legged Deads: 2 sets of 10
Leg Curls: 2 sets of 10
Good-Mornings: 2 sets of 10

CALVES

Leg Press Calf Presses: 2 of 10
Seated Calf Raise: 2 of 10

Day 2: Chest, Shoulders, Tris.

CHEST

Bench(Bar or Dbells-Alternate from week to week): 2 sets of 10
Incline(Bar or Dbells): 2 sets of 10
Flies(Dbell, Pec Dec, or Cable Flats): 2 sets of 10

SHOULDERS

Military to the front(or Dbells): 2 sets of 10
Side Laterals(Machine or Dbell): 2 sets of 10
Rear Lats(either pec dec or bent over dbells): 2 sets of 10

TRIS

Skull-Crushers: 2 of 10
Rope Pushdowns: 2 of 10

DAY 3: Back, Traps, Bis.

BACK

PullUps to the Front(preferred grip): 2 sets of whatever up to 10
Low-Pulley Rows: 2 sets of 10
Machine Lat Pullovers: 2 sets of 10

TRAPS

Power Cleans: 2 sets of 10
Bar Shrugs: 2 sets of 10
Cable Upright Rows: 2 sets of 10

BICEPS

Barbell Curls: 2 sets of 10
Dbell Concentration Curls: 2 sets of 10

FORARMS

Reverse-Grip Preacher Curls: 2 sets of 10
Barbell Curls(Standing behind the back): 2 sets of 10

I didn't give you any deadlifts to do on back day, for the reason that you are already getting spinal erector work on you ham day with SLDL's. So I went with alternate exercises, but you are free to add deads if you like in place of pulls. Also, there are less sets to do for Tris & Bis on their individual days, because you have already signifigantly pre-exhausted, and worked them as a secondary muscle to the extent that not as many sets are required(imo). While I was doing this routine(a long time ago), I did abs on Tuesdays & Thursdays, as the rotuine usually went M, W, & F. If you put enough work into your ab routine though, you should be able to apply the same 1 time per week training to that group as well. With the amount of cardio you are doing, I doubt your abs will need much tweaking. Let me know if you have any questions.

Being that this is a light, low-impact routine, you will want to use 90-second rest intervals in order to maximize its' efficiency.

 

[sconoscuito]

this sounds pretty good, i'm gonna start today I hope or sunday

but should I go heavy weight or moderate?

 

[Lumberg]

Overall a good program.

Another route to go would be the OLY lifts. Explosion is so important is basketball.

Might want to do some cleans, jerks, push presses, plyos, etc.

 

[sconoscuito]

yea I was thinking on adding sundays to this and doing all the oly lifts etc but not sure if I'll have enaugh time to recover

I gotta play too thats the thing so I cant come in the gym and be tired as fuck or shooting airballs everytime cause I lost the touch

so i'll see if I can get adjusted with this program first and then try to add something to it