Workout plan ...help

L

Lakers24

0
I would love for someone to evaluate this
I practice 3-4 hours a day on 2-3 of the day through monday-friday
I practice 5-6 hours on saturdays
i have decided i need to gain muscle
I dont necessarily want to bulk up, just get stronger
I do workout for about 1-2 hour after basketball

I do:
2 sets leg ext
2 sets leg curl
2 sets calf raise
2 sets leg press
( i am usually a bit tired after 3 hours so i reach maximum a bit quicker)
2 sets shoulder press
2 sets should shrugs
3 sets bicep curls
3 sets tricep push ( not sure this is the exact name)
2 sets bench press
2 sets ( upper back workout forgot name sry)
4 sets ab crunches (weighted)
4 sets ( lower back curl , not sure of name sry again lol)
(I dont do free weights, i use the machines only except for shoulder shrugs)
I am 15 years old
5'10
i weight 178
( i recently dropped 20 pounds by portioning my meals and eating more frequently, mostly thanks to this forum)

diet: (most commonly)
7:00 am Breakfast: apple and a cereal bar
11:00 lunch school: usually i eat a turkey wrap
2:30 after school: i eat grilled chicken breast
3:00 i leave for basketball
6:00 i eat a protein bar or something small after basketball ,before going to work out
7:00 i get home i usually eat a little grilled chicken wrap
9:00 I eat another grilled chicken wrap (yum)
10:30 bed

Aside from the weight lost, i have seen some improvement in speed and vertical leap
If there is any way to change up my workout to improve it, please tell me
I would greatly appreciate it
 
Last edited:
How many reps do you do each set?
 
I usually try to hit somewhere between 12-15 reps

and i dont do free weights because i sometimes dont have someone to work with and i just simply like the machines better

Are free weights more effective?
 
drop the isolation work, drop all your leg machine movements and do compounds instead (squats etc)

you could be doing far less and getter better results. use a 5x5 or 4x6 rep range with a full body workout using the compounds. using more muscles in fewer movements will not only allow you to get the strength but also have your body functioning as one - not a series of single muscles all developing alone and at different rates.

please drop the machines; they're only there to sell gyms to wannabes. the have some use for physio but for general workouts every single person worth listening to will tell you to use free weights. machines guide your body, restricting it to a uniform and often incorrect form. cables are not including but still should not be the bulk of any workout.

you can still do free weights alone - for example many switch from benchpressing with a bar to dumbells as if you do drop a dumbell, its not going to fall on you like a bar would.

i play football (soccer) and have vastly improved my sprints simply through doing varied squats and deadlifts, along with hiit work.

im guessing your in the gym nearer 2 hours than 1, but an effective weights workout should be 40 mins to 1 hour max.
 
Do machines if you have any question about proper form, but free weights really are better, especially for an athlete who has to be able to depend on muscles moving in all different ways (when was the last time you did a leg extension or bicep curl in a game?) You don't move in a straight line, and you need your core muscles to support you. These muscles simply get a better workout with the compound exercises and free weights (just like benelson suggests). I would not however drop to any where near five reps (at 15 this is too heavy, plus if you take our advice and switch from machines to compound free weight exercises you are starting a completeyl different workout program and have to "start over") The first couple workouts stick with the 12-15 rep range (more is excesssive and wasting your time). After the first few and you see how your body responds, and you get used to the new movements, you can drop to 10-12, then later drop again to 8-10.

Make sure you are always supporting your spine with your core, and that you continue to work every muscle.

Good luck!
 
Wow thanks
I just dont understand what you mean by compound workouts
and whats the difference of me benching a weight that is held by a machine or a weight that i am simply doing over a bench.

Also, what i am eating daily is that decent...or do you see ways to improve it?

Thanks for the help
 
I would add some veggies into your diet. Looks pretty clean to me though. You could always eat oatmeal or egg whites instead of the cereal bar. If it is a packaged protein bar I would make my own, or make some protein pb balls (yum).
 
Compound exercise simply means it works more than one joint...
Many machine exercises obviously are compound exercises also, the ones meant to be like squats, bench press... but the problem is, you don't have to hold the weights in a straight line, and the machine could hinder your being able to use full range of motion, giving you less of a workout. Shorter people, kids still growing, and women simply do not fit as well into a lot of the machines, though a lot are now being made to adjust. The simple fact is, the machines are basically for rehab, beginners, and people who do not know how to do an exercise properly. While I do have clients who I have using machines, it is simply because of two possible reasons, they do not have free wieghts available or they are not ready to move up to them. They have their pros, but athletes should be more comfortable with free weights.

Your favorite exercise should be squats, you should jump often, and if you have a medicine ball around find a buddy to toss it around with. Whatever you do, do not attempt to shoot baskets with it, it will throw off your shot with a real basketball.
 
Wow that helps a lot
I am not gonna be able to workout for about 2 more weeks due to an injury
so i can't wait to give free weights a try

Thanks
 
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