Lifting Advice?

[IamRAMBO24]

Do you guys go heavy or do you do light weights? What is the best way to gain muscle mass? I'm all for cheating too, so if you have any advice on that (within legal means) then feel free to share it. Thanks.

[fiddy]

Ill share a secret with you, drinking semen drastically increases your muscle mass. If you can get access to horse semen you will add 10lbs of pure muslce mass within six weeks.

[TheReal Kendall]

Ill share a secret with you, drinking semen drastically increases your muscle mass. If you can get access to horse semen you will add 10lbs of pure muslce mass within six weeks.

http://www.reactiongifs.com/wp-content/uploads/2013/10/whoa-dude.gif

[IamRAMBO24]

Ill share a secret with you, drinking semen drastically increases your muscle mass. If you can get access to horse semen you will add 10lbs of pure muslce mass within six weeks.

What a f*g. :facepalm

[D-FENS]

Ill share a secret with you, drinking semen drastically increases your muscle mass. If you can get access to horse semen you will add 10lbs of pure muslce mass within six weeks.

True story. My dad is a scientist and gave me mammoth semen. I'm 8 feet tall.

[Boarder Patrol]

I lift heavy for my bodyweight, currently been going at it for like a year and really enjoy it.

Day 1 I squat, day 2 I bench. 6 sets of 5 reps for each with other exercises added in

[oarabbus]

Heavy weights. For real though, google "starting strength" someone on b0dybuild1ngf0rum (can we mention other forums here?) wrote up the plan so you don't have to buy the book. Seriously, follow the starting strength program, it works.

Here is the condensed version:
You have 2 workouts, workout A and B

Workout A: 3x5 Squats, 3x5 Bench, 3x5 Deadlift
Workout B: 3x5 Squats, 3x5 Military press, 3x5 Pendlay row

Alternate workouts every time you lift, ideally every other day, and make sure to actually rest on rest days. Start with the bar, and only increase weights in between workouts. Yes you'll look like a bitch squatting the bar but it won't last long. If you don't do all reps with PERFECT form you aren't allowed to increase the weight next time.

[fiddy]

What a f*g. :facepalm
I see you want the full secret. You can add couple drops of piss to the mixture (preferably from an african-american because they're better athletes). To avoid losses in the stomach you should take it sublingually. You will become rambo in less than 24 days.

[Draz]

More mass equals heavier weight and less reps
Toned means less weight more reps

I've been adding more weights to try to get more mass.

[fiddy]

Heavy weights. For real though, google "starting strength" someone on b0dybuild1ngf0rum (can we mention other forums here?) wrote up the plan so you don't have to buy the book. Seriously, follow the starting strength program, it works.
i guess as long as they are not bball related/competitors

[Draz]

Heavy weights. For real though, google "starting strength" someone on b0dybuild1ngf0rum (can we mention other forums here?) wrote up the plan so you don't have to buy the book. Seriously, follow the starting strength program, it works.
There's plenty of workout and articles on there with visual video.

[alenleomessi]

8-12 reps

[nathanjizzle]

youre one of those lanky viet ******s arnt you?

[RightToCensor]

Making sushi rolls too hard? Typical Koreans.

[IamRAMBO24]

youre one of those lanky viet ******s arnt you?

No I look like this:

http://libidogroove.com/wp-content/uploads/2013/02/libidogroove21313.jpg

I'm looking to add more mass.

[fiddy]

No I look like this:

http://libidogroove.com/wp-content/uploads/2013/02/libidogroove21313.jpg

I'm looking to add more mass.
You must really want to make into the gay porn industry. Take the shortcut, roids are no that expensive.

[IamRAMBO24]

You must really want to make into the gay porn industry. Take the shortcut, roids are no that expensive.

Why are you overly obsessed with gay innuendos? Ya a guy with a hot chick is really gay. Why don't you go f*ck your a*s with a big stick and stop bombing my thread?

[RoseCity07]

The best advice anyone can give you is to get your nutrition in check. Understand that your muscles don't grown at all during a workout. They grow the following days after your workout. In order to get the best results you need a good balance of complex carbs, healthy fats, and protein. You also need to make sure you're drinking plenty of water and getting your omega 3 fatty acids.


I started lifting about a year ago. I could only bench about 105. I remember 95 seemed like a good starting weight. Just a few days ago I bench 175 a couple times. All I do is work my chest once a week. Sometimes I'd take two weeks off because of school. Just know the adding mass takes time. You gotta stick with it.

[DoodleDa]

More mass equals heavier weight and less reps
Toned means less weight more reps

I've been adding more weights to try to get more mass.

Stop spreading bullshit when you clearly don't know shit about lifting.

There's no such thing as "toned" lifting since that's entirely dependent on bodyfat percentage. Your muscles are only capable of growing bigger through stimulus or shrinking due to atrophy. For naturals, the only way to put on significant muscle mass on your body is through progressive overload, which is the gradual increase of the weight for a given exercise that is performed through the same range of motion. This can be done through ALL rep ranges.

For the OP, there are plenty of beginner programs such as starting strength (as someone earlier mentioned) or ICF 5x5 that are all extremely effective. Just make sure that's a proven program. Notice that they all take advantage of the linear gains that beginners will have and focus on heavy, low rep, compound movements. Nothing will progress without getting your nutrition in check, although it's much more lenient if you're a beginner. Let me know if you have any other questions.

[oarabbus]

Stop spreading bullshit when you clearly don't know shit about lifting.

There's no such thing as "toned" lifting since that's entirely dependent on bodyfat percentage. Your muscles are only capable of growing bigger through stimulus or shrinking due to atrophy. For naturals, the only way to put on significant muscle mass on your body is through progressive overload, which is the gradual increase of the weight for a given exercise that is performed through the same range of motion. This can be done through ALL rep ranges.


Correct. Read this words. Also:

"Long-term consistency trumps short term intensity" -Bruce Lee

Think long term (you aren't getting a 6 pack and huge muscles in 3 months) and progressive overload and you will get strong.

[IamRAMBO24]

Correct. Read this words. Also:

"Long-term consistency trumps short term intensity" -Bruce Lee

Think long term (you aren't getting a 6 pack and huge muscles in 3 months) and progressive overload and you will get strong.

I agree with this. I truly believe to be successful you have to enjoy the workouts, hence why I never made it too hard to where I can't enjoy it. I want to add mass and like someone said doing 10-20 reps don't sound so bad. I want to push but not kill myself.

[IamRAMBO24]

First steroid was organized from bull semen you stupid. Many men who do not afford a steroid in my country use the semen.

Who the f*ck said I was going the steroid route? Hey if your fruity country wants to swallow bull semen, by all means go for it. Who am I to judge?

[KobesFinger]

Lift medium weights, high reps, multiple sets for high volume
Eat a lot
Rest up
Switch up your routine now and again too

[BigBoss]

Lift. Eat. Rest. Repeat.

Feel a pump and stretch your muscles. Eat to repair/build muscle. Lots of protein.

It's not rocket science.

[IamRAMBO24]

Lift. Eat. Rest. Repeat.

Feel a pump and stretch your muscles. Eat to repair/build muscle. Lots of protein.

It's not rocket science.

If gaining muscle mass is that easy, then how come it's so hard for many people?

[KobesFinger]

If gaining muscle mass is that easy, then how come it's so hard for many people?

Genetics, patience, diet

[IamRAMBO24]

Genetics, patience, diet

I'm sure genetics has nothing to do with it.

[BigBoss]

If gaining muscle mass is that easy, then how come it's so hard for many people?

They aren't consistent with it. Gaining muscle has a holy trinity- lift/eat/rest. All 3 need to be consistent and requires patience. Results come very slowly.

[nathanjizzle]

If gaining muscle mass is that easy, then how come it's so hard for many people?

to gain muscle mass, you first need to have fat mass.

also, you need to fix your mental problem.

[Maga_1]

What do you guys think of this routine?
It's the one i'm doing right now with my team before practices.

Monday:
Chest - Bench Press 14-12-10-8 reps
Chest - Inclined Bench Press 14-12-10-8 reps
Chest - Declined Bench Press 14-12-10-8 reps
Chest - Butterfly 12-10-8 reps
Biceps - Curls (Machine) 12-10-8 reps
Biceps - Isolated Curls 12-10-8 reps
Biceps - Curls (Dumbells) 12-10-8 reps
Abdominals - Legs Evelation 25 reps 3 series
Abdominals - Declined Bench 25 reps 3 series
Abdominals - Normal 25 reps 3 series
Lumbars - 15 reps 3 series
Obliques - 15 reps 3 series

Wednesday

Back - Lat Pull Down 14-12-10-8 reps
Back - Barbell Upright Row 12-10-8 reps
Back - Barbell Wrist Curl 12-10-8 reps
Back - Pulley 12-10-8 reps
Tricep - Tricep Extension 12-10-8 reps
Tricep - French Tricep 12-10-8 reps
Tricep - Isolated Tricep 12-10-8 reps

Friday

Shoulder - Shoulder Press (Interior) 14-12-10-8
Shoulder - Shoulder Press (Exterior) 12-10-8
Shoulder - Lateral Elevations (Dumbells) 15 reps 3 series
Shoulder - Posterior 12-10-8
Trapezius - Dumbells 15 reps 3 series

Plus a bunch of legs exercises that are normal to basketball players.

[nathanjizzle]

What do you guys think of this routine?
It's the one i'm doing right now with my team before practices.

Monday:
Chest - Bench Press 14-12-10-8 reps
Chest - Inclined Bench Press 14-12-10-8 reps
Chest - Declined Bench Press 14-12-10-8 reps
Chest - Butterfly 12-10-8 reps
Biceps - Curls (Machine) 12-10-8 reps
Biceps - Isolated Curls 12-10-8 reps
Biceps - Curls (Dumbells) 12-10-8 reps
Abdominals - Legs Evelation 25 reps 3 series
Abdominals - Declined Bench 25 reps 3 series
Abdominals - Normal 25 reps 3 series
Lumbars - 15 reps 3 series
Obliques - 15 reps 3 series

Wednesday

Back - Lat Pull Down 14-12-10-8 reps
Back - Barbell Upright Row 12-10-8 reps
Back - Barbell Wrist Curl 12-10-8 reps
Back - Pulley 12-10-8 reps
Tricep - Tricep Extension 12-10-8 reps
Tricep - French Tricep 12-10-8 reps
Tricep - Isolated Tricep 12-10-8 reps

Friday

Shoulder - Shoulder Press (Interior) 14-12-10-8
Shoulder - Shoulder Press (Exterior) 12-10-8
Shoulder - Lateral Elevations (Dumbells) 15 reps 3 series
Shoulder - Posterior 12-10-8
Trapezius - Dumbells 15 reps 3 series

Plus a bunch of legs exercises that are normal to basketball players.

get a life.

[Maga_1]

get a life.

??

[oarabbus]

??

He's just being a dick it seems like. But seriously, there is such a thing as overtraining, it can limit your gains. I'd double check with a personal trainer or someone more knowledgable on the topic but to me it seems as if you should reduce the number of exercises; try less isolation exercises and more compound ones. That's my suggestion.

edit: seems like you have enough compound barbell exercises. I'd read up on overtraining or ask someone about it.

[DoodleDa]

I'm sure genetics has nothing to do with it.

:facepalm

Why ask for advice when you're intent on staying incredibly delusional? Genetics plays a role in bodybuilding/powerlifting just as much as it does in basketball. And he's absolutely right in that muscle building is very easy. It just takes a lot of hard work and patience, both of which the vast majority of America seems to be lacking. And by hard work and patience, I mean busting your ass whenever you're in the gym every single week for YEARS.


What do you guys think of this routine?
It's the one i'm doing right now with my team before practices.

Monday:
Chest - Bench Press 14-12-10-8 reps
Chest - Inclined Bench Press 14-12-10-8 reps
Chest - Declined Bench Press 14-12-10-8 reps
Chest - Butterfly 12-10-8 reps
Biceps - Curls (Machine) 12-10-8 reps
Biceps - Isolated Curls 12-10-8 reps
Biceps - Curls (Dumbells) 12-10-8 reps
Abdominals - Legs Evelation 25 reps 3 series
Abdominals - Declined Bench 25 reps 3 series
Abdominals - Normal 25 reps 3 series
Lumbars - 15 reps 3 series
Obliques - 15 reps 3 series

Wednesday

Back - Lat Pull Down 14-12-10-8 reps
Back - Barbell Upright Row 12-10-8 reps
Back - Barbell Wrist Curl 12-10-8 reps
Back - Pulley 12-10-8 reps
Tricep - Tricep Extension 12-10-8 reps
Tricep - French Tricep 12-10-8 reps
Tricep - Isolated Tricep 12-10-8 reps

Friday

Shoulder - Shoulder Press (Interior) 14-12-10-8
Shoulder - Shoulder Press (Exterior) 12-10-8
Shoulder - Lateral Elevations (Dumbells) 15 reps 3 series
Shoulder - Posterior 12-10-8
Trapezius - Dumbells 15 reps 3 series

Plus a bunch of legs exercises that are normal to basketball players.

I'm not trying to bash whoever made this program for you, but I don't like it at all. If I'm correct in that you play professionally overseas somewhere, so as an athlete it should be your main focus to have heavy compound movements with high frequency. You're pretty much doing an ineffective bodybuilding routine that has very little to no carryover to your actual sport. Even if you were someone just trying to build muscle as a hobby this is an ineffective lifting routine. Why are you hitting everything only once a week? Why are you doing all these isolation exercises when you need proper motor patterns as an athlete? By leg exercises I hope you mean squat, deadlift, powerclean, hang clean, etc, because they are all far more important than any of the lifts that you're currently doing in your routine.

As an athlete you need pure raw strength in full body and multi-jointed movements to maximize your performance. If you look at Olympic weightlifters and NFL players (there's a reason why NFL players are physically better at every aspect than NBA players), they focus on doing multiple sessions a week of either full body, upper/lower, or a very carefully calculated week by week split of heavy compound movements.

[East_Stone_Ya]

The best advice anyone can give you is to get your nutrition in check. Understand that your muscles don't grown at all during a workout. They grow the following days after your workout. In order to get the best results you need a good balance of complex carbs, healthy fats, and protein. You also need to make sure you're drinking plenty of water and getting your omega 3 fatty acids.


I started lifting about a year ago. I could only bench about 105. I remember 95 seemed like a good starting weight. Just a few days ago I bench 175 a couple times. All I do is work my chest once a week. Sometimes I'd take two weeks off because of school. Just know the adding mass takes time. You gotta stick with it.

this is true

[iBandwagon]

Playoffs are when I'm most out of shape. I can't get away from the TV to get to the gym.

[BlazerRed]

Do you guys go heavy or do you do light weights? What is the best way to gain muscle mass? I'm all for cheating too, so if you have any advice on that (within legal means) then feel free to share it. Thanks.
:facepalm :no:

Don't get in with that shit bro, it's for *******. Do it properly and enjoy having normal sized balls rather than raisin sized shriveled balls no chick wants anything to do with.

Eat healthy, but eat plenty. Get your body weigh in lbs worth of protein each day. Work hard. Push out every rep you possibly can, don't be a bitch.

My weekly routine:

Monday - Chest
Wednesday - Biceps/Triceps
Thursday - Back
Saturday - Shoulders/Abs
Sunday - Legs

Cardio mixed in on off days.

[plowking]

Just start lifting. By the sounds of things, you're a newbie at it, so anything you go in and do will benefit you. For your big lifts like Bench, Squat, Deadlift, stick to 4-8 reps.
If you're wanting to build muscle mass as your main goal over strength, go for 6-10 reps. I've always found 12 excessive really.

Don't focus too much on isolation exercises at first. Get your big movements down pat, and then after 3 or so months of lifting you can start fine tuning everything else.

Also, work your legs. I didn't deadlift at all for the first year of my lifting. I got big and cut up, but as soon as I really started hitting the legs and back with deadlifts, my main lifts like the bench skyrocketed again

EDIT: There is a ISH Fit club thread, that myself and others like abuc, NotYetGreat, Zan Tabak, and a few other guys who have all been lifting for several years, and are quite strong and experienced in terms of gym know how. A good idea would be to go in there and grab a few tips, and just read through.

[JEFFERSON MONEY]

There's very few consistent rules I've seen in lifting but I'll hit you with these. F.e. the biggest guy I know in Florida has never touched free weights and eats mcdonalds, a lot of people have gained muscle with protein requirements way less than bw,

You should start off by getting strong. Quite strong. Your CNS needs to be trained to handle moderate weight so dead, squat, bench

For hypertrophy... I'm pretty sure in order of importance it should be
TIME UNDER TENSION and MIND MUSCLE CONNECTION and INTENSITY
(A guy who is curling 30 lbs by BECOMING THE BICEP and undergoing a slowwww eccentric phase and grippin git in a way to maximize contractile force in the forearms right after doing a sloppy set of intense ass weighted chin ups >>>>>>> some guy who curls 3 * 8 preacher curls)
...
.
..
..
exercise selection
..
..
..
perfect form
...
..
..
..
volume





Intaking massive amounts of carbs (rice, yams) with a solid base of protein (around bw range) and healthy testosterone boosting fats (say 70-100 g of avocado, butter, olive oil, egg yolks, salmon) has resulted in the most hypertrophy for me, personally.


If I had to choose 2 minds to consult for general advice it'd be

Strength: Matt Krocz and Jim Wendler
Diet: Lyle McDonald and Layne Norton
Bodybuilding: Ben Pakulski
Young athletes: Kelly Starrett and Joe DeFranco
Youtube Channels: CanditoTraining

[Im Still Ballin]

Step 1: Torrent Starting Strength by Rippetoe and Torrent Becoming a Supple Leopard by Kelly Starrett
Step 2: Perform SS program M/W/F
Step 3: Drink half gallon of Whole milk a day and make sure your protein is high as well as calories (around 300-500 over maintenance)
Step 4: Take what you've learned about mobility from Becoming a Supple Leopard and fix ALL your mobility deficiencies (PM me for more mobility advice, being legit here). 90% of the time why people make no progress in the gym is because they keep getting injured or they aren't eating enough. Trust me mobility work will save you heinous amounts of $$ at physios/treatment. So many ****heads go to their physio complain about their sore shoulder, yet barely take the time to understand why their shoulder is ****ed. 99% of the time it's YOU not the exercises (Upright row is a stupid exercise).
Step 5: Progress, get your lifts to good levels= Deadlift 200kgs Squat 160kgs Bench 100kgs Overhead press 60kgs

Step 6: After your strength gains have plateaued (usually 6-8 months in of SS) and yo have stalled multiple times on your lifts...

You can then proceed to perform a bro-split 5 days a week body parts, push/pull, or back/bis-chest tris etc combo program. Trust me dont **** around with bro splits when ur a noobie, whats the point when you cant lift a tooth pick. Muscles can only grow with the right amount of resistance.

While on SS dont worry as much about BF%, unless your over 15ish %, try to keep within 10-15% for optimal hormones for growth. When your done SS you can change up your diet, try perhaps the Anabolic diet (Low carbs) and slowly lose the fat while transitioning to a more bodybuilding routine. Never try to loose fat fast, shit will take them proton muscle gains with em. Check out OmarIsuf on youtube for advice, dude has a real neat channel thats very clear and helpful. So much easier than Elliot Hulse, dude trys to sell his ideas too hard and overthinks things and a 4 min topic gets dragged out to 10 minutes...

[Maga_1]

He's just being a dick it seems like. But seriously, there is such a thing as overtraining, it can limit your gains. I'd double check with a personal trainer or someone more knowledgable on the topic but to me it seems as if you should reduce the number of exercises; try less isolation exercises and more compound ones. That's my suggestion.

edit: seems like you have enough compound barbell exercises. I'd read up on overtraining or ask someone about it.




I'm not trying to bash whoever made this program for you, but I don't like it at all. If I'm correct in that you play professionally overseas somewhere, so as an athlete it should be your main focus to have heavy compound movements with high frequency. You're pretty much doing an ineffective bodybuilding routine that has very little to no carryover to your actual sport. Even if you were someone just trying to build muscle as a hobby this is an ineffective lifting routine. Why are you hitting everything only once a week? Why are you doing all these isolation exercises when you need proper motor patterns as an athlete? By leg exercises I hope you mean squat, deadlift, powerclean, hang clean, etc, because they are all far more important than any of the lifts that you're currently doing in your routine.

As an athlete you need pure raw strength in full body and multi-jointed movements to maximize your performance. If you look at Olympic weightlifters and NFL players (there's a reason why NFL players are physically better at every aspect than NBA players), they focus on doing multiple sessions a week of either full body, upper/lower, or a very carefully calculated week by week split of heavy compound movements.

First of all, thanks for your answers.

Second, this gym routine was designed by our personal trainer and each one has different routines that changes every 1 month and a half.

Third, i totally understand what you guys are saying.
My routine it seems like some kind of "experiment" right now to see what is the routine that i fit well. As european schedule we practice twice a day on court so we have to balance very well our lifting schedule i guess that's way i do the program this way.

Fourth. i don't know if it as something to do with it but my strenght or athletic body was always my weakness as a player. I'm a Point Guard, quickness and jumping ability was always with me, now i'm doing the strenght and building part.

Fifht, about the leg exercises. Squats, lounges, deadlift, powercleans, etc etc.. i do all that. I just thought it was common, that's why i didn't list.

(Ohh and btw, with this PT i've seeing a lot of improvements this season).

[riseagainst]

the most important mental quality to make gains is consistency.
Heck, it's the most important quality to succeed in anything.

[IamRAMBO24]

Some great advice here. Thanks guys.

[Balla_Status]

For the whole milk drinkers, do you not get super phlegmy and dry when you drink it? I can only have milk with my coffee now...no cereal and no chugging a half liter of chocolate milk because I'm too lazy to make something myself.

Wouldn't suggest the milk thing...I've switched to almond milk if I want something like that.

Also heard it can lower testosterone levels...I've given it up pretty much.

SS and Stronglifts 5x5 are good starting programs...I'm not the strongest and I'm not really consistent because I travel so much but saw good gains within a month of doing it. You look forward to working out and you sweat a lot and there's no ****ing around.

[JGXEN]

What do you guys think of this routine?
It's the one i'm doing right now with my team before practices.

Monday:
Chest - Bench Press 14-12-10-8 reps
Chest - Inclined Bench Press 14-12-10-8 reps
Chest - Declined Bench Press 14-12-10-8 reps
Chest - Butterfly 12-10-8 reps
Biceps - Curls (Machine) 12-10-8 reps
Biceps - Isolated Curls 12-10-8 reps
Biceps - Curls (Dumbells) 12-10-8 reps
Abdominals - Legs Evelation 25 reps 3 series
Abdominals - Declined Bench 25 reps 3 series
Abdominals - Normal 25 reps 3 series
Lumbars - 15 reps 3 series
Obliques - 15 reps 3 series

Wednesday

Back - Lat Pull Down 14-12-10-8 reps
Back - Barbell Upright Row 12-10-8 reps
Back - Barbell Wrist Curl 12-10-8 reps
Back - Pulley 12-10-8 reps
Tricep - Tricep Extension 12-10-8 reps
Tricep - French Tricep 12-10-8 reps
Tricep - Isolated Tricep 12-10-8 reps

Friday

Shoulder - Shoulder Press (Interior) 14-12-10-8
Shoulder - Shoulder Press (Exterior) 12-10-8
Shoulder - Lateral Elevations (Dumbells) 15 reps 3 series
Shoulder - Posterior 12-10-8
Trapezius - Dumbells 15 reps 3 series

Plus a bunch of legs exercises that are normal to basketball players.
I personally think that you're doing too much for biceps. I would normally go for 3 sets of 5 reps and be done for biceps for a week.
Also I realised.... WHERE'S YOUR SQUATS AND DEADLIFTS? anyways I would try not to make dumbbells or machine assistance become the primary tools for workout. Barbells are the way to go

[Maga_1]

I personally think that you're doing too much for biceps. I would normally go for 3 sets of 5 reps and be done for biceps for a week.
Also I realised.... WHERE'S YOUR SQUATS AND DEADLIFTS? anyways I would try not to make dumbbells or machine assistance become the primary tools for workout. Barbells are the way to go

I wrote that, i do all the legs exercises.. i just didn't list them because they are normal in a lifting schedule :lol

I change some exercises during the routine, i'm starting incorporating barbells too. Like i said, i'm experimenting to get the good routine.

[LBJ 23]

Knowing that you're a basketball player I would higly recommend you follow this guy's advices: https://www.youtube.com/user/overtimeathletes/videos
Guy is strong as an oxe, jumps out of the gym and is fast as hell even though first impression of his body is nothing special.

Like others have said, focus on your compound exercises like squats, deadlifts, rows, bench press, pull/chinups, overhead press...and do some of those exercises you posted on here just as an assistance work at the end of your workout. Those are small muscle isolation exercises which are not so important if you're naturally trying to gain mass/strength/power and work great for steroid users but if you're natural athlete not so much.

You said you do all leg exercises like squats, deadlifts,.. mind you those are full body exercises and very demanding for your CNS.

[LBJ 23]

Also make sure you consume enough calories otherwise you won't get bigger and stronger no matter what kind of training you do. You probably burn a lot of calories during your regular basketball workouts everyday so you need to get those calories up. Choose calorie dense foods like fatty meats, fatty fish, cheese, eggs and even some candies and cakes once you hit your daily dose of healthy foods.

[CarlosBoozer]

f*ck squats, i suck at them :(