Depending on how crazy you wanna get with it, look into 5-3-1. Its a strength building, powerlifting type routine. I got some really good strength gains from it and I've been at this for 20 years already. I did it for 8 weeks and I gained about 10 percent on my bench and squat both.
Once a week is fine. I'd suggest to pick one of each: power, squatting strength, posterior chain movement. For example, power snatch, back squat, and back extension. Another example, jump shrug, paused front squat, glute ham raise. That would help develop the speed needed for basketball. If there's ever a time when you aren't playing so much, then you can increase the volume to twice a week (or more) to stimulate quicker gains or train for hypertrophy. I wouldn't suggest doing very high reps when you're playing 4-5 times per week, it may fatigue you for basketball.
That's basically a pullover. Check out exrx.com and look at the functions of the various muscles. They have a decent library of what most muscles do and movements to target them.Single dumbell overhead flys (laying on bench) works on chest? My friend and I did it yesterday on chest day, it felt amazing, really nice stretch but I dont even know if thats for chest, didnt feel like it. My abs feel it today though.
Cables provide force in one direction (up/down) and won't change if the weight shifts during the lift. I'd recommend sticking with the barbell for deadlifts. Cables are good for pull throughs.
You don't get any leg drive. If you want to isolate the upper body, it's fine. That's why powerlifters all have their feet on the floor during competition: leg drive.
I realize it's out of the budget for some, but if you go to Whole Foods, you'll never find yourself buying that stuff. Yes, they have generic Pop Tarts. But you don't see isles full of crap that you shouldn't be eating. I do so much better with my diet since I stopped going to regular grocery stores. Because like you said, if you don't buy it, you don't eat it.
Thanks. I haven't bought protein in at least 6 years. I can't believe how expensive it is now. I used to go into GNC with my gold card and get 5lbs of ON for $23.
Well no matter what I tried I couldnt add the 4.4 lbs of those Muscle Tech proteins to my cart.
I dont know how you guys did it, i was trying to back order but it wouldnt even let me. I kept clicking order for 20 minutes.
Just added the 2 lbs and took the minor L...but still a Win overall. Thanks Zyzz
Hopefully next time i can respond faster and get the bigger ones, but im happy. Ive been looking for a good casein deal and it finally came.
Well no matter what I tried I couldnt add the 4.4 lbs of those Muscle Tech proteins to my cart.
I dont know how you guys did it, i was trying to back order but it wouldnt even let me. I kept clicking order for 20 minutes.
Just added the 2 lbs and took the minor L...but still a Win overall. Thanks Zyzz
Hopefully next time i can respond faster and get the bigger ones, but im happy. Ive been looking for a good casein deal and it finally came.
if you are running safari, switch to firefox... worked for me
I hate doing curls.
