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Old 01-07-2013, 11:35 PM   #286
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Draz
What are some great ab workouts? I've been doing this specific machine at the gym but other than that basic sit-ups, crunches, planking, etc.

look the following up on youtube.

Russian Full Contact Twist 5*5
Hanging Leg Raise with Weighted dumbell 3 * 10
Windshield Wiper 3 * 8
Decline Sit Up + Weight 5 * 5
Russian Ballet Hip Thrust 5 * 5
Turkish Get Up 3 * 8
Janda Sit Up 2 * 20
Palloff Press 3 * 10
Ab Wheel Roll Out 3 * 10
Suitcase Deadlift 2 * 5
Saxon Side Bend 5 * 8
RKC Plank Hold a slong as possible
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Old 01-08-2013, 09:38 AM   #287
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by JEFFERSON MONEY
Christ.

H.I.I.T CUTS FAT like no tomorrow. As do sprints, barbell complexes, kettlebell swings, circuit training etc.

I go 90 seconds 6.6 and 30 seconds 10.5... its tough because my sprint is a lot faster than the latter but I get fukkin exhausted recuperating after the burst on 6.6.. gonna experiment with 3.8 and 12.0.

tips on progressing?

3:1 is pretty intense bro and even your rest period is fairly fast. I just go 1:2 (1 minute steady jogs with 30 second sprints; probably a piece of cake for you and I find it a lot easier to maintain. I do hope to get to 2:1 eventually but I like the way I'm progressing with 1:2 right now. If you're getting winded after your sprints, you should try to increase your rest periods between the sprints.

Quote:
Originally Posted by shlver
I'm thinking about signing up for a gym. I do not know much about free weights but are most people willing enough to help you learn how to do specific motions and exercises or should I just take a weightlifting class at the university?

Look up some beginner workouts on bodybuilding.com. You can click on most of the exercises and they'll have a video showing how to do the exercise/lifts with proper technique step by step. There's a wealth of info on that website to get you started.
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Old 01-17-2013, 11:42 PM   #288
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Default Re: Ish Official Fit-club

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Originally Posted by Anti Hero
Need to do cardio tonight... no energy or desire.

There are very few feelings that are as refreshing as waking up early, taking a bit of coffee, and then running some incline sprints. Maybe you'd feel more desire to run doing the same.
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Old 01-18-2013, 07:42 PM   #289
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Default Re: Ish Official Fit-club

So I've been downloading some sessions off of yogadownload.com, they have free 20 minute audio/video demonstrations for all levels and you pay a few bucks of you want any longer sessions. I've only been doing it for the past three days, but it ain't too shabby.
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Old 01-27-2013, 02:19 PM   #290
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Default Re: Ish Official Fit-club

I got really drunk on Friday and agreed to do a half marathon in May. I should stop drinking.
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Old 01-27-2013, 02:58 PM   #291
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by sunsfan1357
I got really drunk on Friday and agreed to do a half marathon in May. I should stop drinking.

thats how i started going to the gym... my friends were bragging me for years to start because i had strength, condition and good genetics... but was real skinny and not interested in working out at all... after years of trying to make me go they gave up on it but that night i made a bet with one of them that i will go the next day ( was semi-drunk ), they obviously didnt believe after all those years... the next day i was there... and since then i havent missed a day from my schedule
and im thankful for that semi-drunken friday... its been only 3 months and i have great results i bulked up 15 pounds ... all that while still eating junk food, drinking twice a week and few cigs a week

do the marathon! lol
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Old 01-27-2013, 09:20 PM   #292
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Default Re: Ish Official Fit-club

Been doing snatch grip shrugs and behind the back shrugs the last few weeks and my traps are growing at a really nice rate. I highly recommend snatch grip shrugs.
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Old 01-27-2013, 10:03 PM   #293
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by sunsfan1357
So I've been downloading some sessions off of yogadownload.com, they have free 20 minute audio/video demonstrations for all levels and you pay a few bucks of you want any longer sessions. I've only been doing it for the past three days, but it ain't too shabby.

People really underrate Yoga. It's a lot more challenging than most people realize AND it can be relaxing/make you feel better on off-days from your regular workouts at the same time.
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Old 01-28-2013, 05:38 PM   #294
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by B-Low
People really underrate Yoga. It's a lot more challenging than most people realize AND it can be relaxing/make you feel better on off-days from your regular workouts at the same time.
when i was doing crossfit, we would have yoga classes on saturdays. it's funny to see these big swoll guys not able to maintain some of the most basic yoga poses. they kept asking me"how the hell are you doing that?"
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Old 01-28-2013, 05:39 PM   #295
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by sunsfan1357
I got really drunk on Friday and agreed to do a half marathon in May. I should stop drinking.
i ran a full marathon 2 weeks ago, i was still getting trashed every weekend during training.
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Old 01-28-2013, 07:04 PM   #296
Deuce Bigalow
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Default Re: Ish Official Fit-club

Any strong ISHers want to critique my workout?

I have a arm day, leg/back day, and a chest/back day.

Arms-
Shoulder press-5 sets
Dips-3 sets
Bicep curl-3 sets
Side lateral raises-3 sets

Legs/back-
Squats-3 sets
Dead lifts-2 sets

Chest/back-
Bench press-4 sets
Incline bench press-1 set
Rows-4 sets
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Old 01-28-2013, 07:07 PM   #297
JerryWest
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Default Re: Ish Official Fit-club

Been doing squats for my ass, you guys should know how much women appreciate a man's ass.
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Old 01-28-2013, 07:20 PM   #298
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Deuce Bigalow
Any strong ISHers want to critique my workout?

I have a arm day, leg/back day, and a chest/back day.

Arms-
Shoulder press-5 sets
Dips-3 sets
Bicep curl-3 sets
Side lateral raises-3 sets

Legs/back-
Squats-3 sets
Dead lifts-2 sets

Chest/back-
Bench press-4 sets
Incline bench press-1 set
Rows-4 sets

Lol wtf? Where the hell did you get this from and what are you trying to do? Pack on muscle?

Consider

Chest + Tris

Back + Bis

Leg + Shoulder

Split instead.

If you want big arms consider at least 5-10 sets of Biceps. I'd throw in 3 sets of chin-ups along iwth your curls.

Your shoulders are looking good. Decent volume. Consider rear delt flies and arnold presess too.

3 sets of dips is not sufficient for tri's. Add either Cloes grip Bench, Skullcrusher, or Lying Tricep extensions to the mix. Go for 10-15 sets a week.

Squats and deadlifts are VERY difficult to perform at enough intensity back to back. Consider doing deadlifts on back day instead. Up the volume to 5 sets of squats. Do another leg exercise, for hams. And one for quads.


Incline Bench > Normal bench. The former emphasizes the pec minor at a certain angle which is a better chest shaper. Do 4 sets of both. Consider topping it off with a fly or a cable crossover.

For back do something else on top of rows. Maybe pull-ups.

Eat a lot. Rest.

Aim for 3-6 reps for most exercises except the rear delt flies and the smaller arm stuff.
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Old 01-28-2013, 08:32 PM   #299
Deuce Bigalow
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by JEFFERSON MONEY
Lol wtf? Where the hell did you get this from and what are you trying to do? Pack on muscle?

Consider

Chest + Tris

Back + Bis

Leg + Shoulder

Split instead.

If you want big arms consider at least 5-10 sets of Biceps. I'd throw in 3 sets of chin-ups along iwth your curls.

Your shoulders are looking good. Decent volume. Consider rear delt flies and arnold presess too.

3 sets of dips is not sufficient for tri's. Add either Cloes grip Bench, Skullcrusher, or Lying Tricep extensions to the mix. Go for 10-15 sets a week.

Squats and deadlifts are VERY difficult to perform at enough intensity back to back. Consider doing deadlifts on back day instead. Up the volume to 5 sets of squats. Do another leg exercise, for hams. And one for quads.


Incline Bench > Normal bench. The former emphasizes the pec minor at a certain angle which is a better chest shaper. Do 4 sets of both. Consider topping it off with a fly or a cable crossover.

For back do something else on top of rows. Maybe pull-ups.

Eat a lot. Rest.

Aim for 3-6 reps for most exercises except the rear delt flies and the smaller arm stuff.
Thanks for the reply. I didn't really get this from anywhere, just heard to do the compound lifts and go from there. And yes I'm looking to pack on muscle which is why I'm lifting.

So after looking through what you considered, this is basically an elite workout schedule?

Leg+shoulder day:
Squats
Shoulder press
Rear Delt flies
Arnold presses

Chest+Tricep day:
Bench press
Incline bench press
Dips
Lying tricep extension
Close grip bench

Back+Bicep day:
Rows
Deadlifts
Bicep Curls
Pull-ups (don't have a pull up bar at home, any different exercise that is similar?)

How many days do I rest in between these workouts? Is it just whatever your body tells you, if your not sore then lift?
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Old 01-28-2013, 08:51 PM   #300
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Deuce Bigalow
Thanks for the reply. I didn't really get this from anywhere, just heard to do the compound lifts and go from there. And yes I'm looking to pack on muscle which is why I'm lifting.

So after looking through what you considered, this is basically an elite workout schedule?

Leg+shoulder day:
Squats
Shoulder press
Rear Delt flies
Arnold presses

Chest+Tricep day:
Bench press
Incline bench press
Dips
Lying tricep extension
Close grip bench

Back+Bicep day:
Rows
Deadlifts
Bicep Curls
Pull-ups (don't have a pull up bar at home, any different exercise that is similar?)

How many days do I rest in between these workouts? Is it just whatever your body tells you, if your not sore then lift?


No DOMS is misleading. It comes ona nd off. I believe CNS recovery is more important. You can test this out generally by how tired you are and how well you can focus on lifting. Just go 3X a week. If you're performance after the first few sets is sh!t cut it off. Rest. And retry. Your hardest day is probably legs+shoulder, followed by back, followed by chest. So Monday Legs shoudlers, Wed or Thurs Back, Fri or Sat Chest.

Add another exercise to the leg day. You can do the curls and extensions or you can do them lunges.

Also volume-wise you are doing a lot of pressing. You want to row at least as much as you press to keep your shoudlers in tip top condition and scapula retracted.

Another huge thing is tempo.

As a basketball player, I highly recommend you do squats as fast as possible in a controlled manner.

For all pushing exercises consider pushing them up quite fast but lowering veryyyy slowly. Utilize dropsets and rest pause training too.

For pull-ups gripping hard in the pinky area will activate lates and imaging pulling the bar apart while you're doing it. To emphasize biceps, focus on tucking the elbows an dpulling iwth thumbs.

When doing rows, when you've got the thing close to your body (meaning you are in the cocentric portion of hte lift), squeeze for a few extra seconds.

Few points to prevent injuries.
ALways keep a straight back during deadlifts. Chest up, hips down, shoulders back, shins touching bar, curl your toes up to pull from the heels like you're pushing the floor away from you.

Squat technique takes a long time to perfect. Remember, it's just as much spreading your legs outward as it is going down. Siiit baackkk cheestt upp stabilize your core.

Bench, tuck in your elbows, keep your wrists and elbows aligned.

Good luck.

Last edited by JEFFERSON MONEY : 01-28-2013 at 08:54 PM.
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