Originally Posted by TKOK™
I'm starting to get back into my routine, but i think t his time i'm going to change it up. It used to be core plus cardio five days a week and i got pretty bored with it. I'm going to try to focus more attention on my legs because i really want to improve my vertical leap.
My workout plan is going to look more like this now.
MWF Core exercises
TTH legs mostly
M-F playing basketball.
Cleans, squats, and a limited amount of snatches to improve vertical leap... Add in some box jumps every once in awhile, too.
Originally Posted by shark boy22
I'm 16 5'9, don't know how much I weight but I've been lifting for 2 months now and I can't see any damn results. I know it's only been 2 months but damn. I do cardio basically everyday.
How long does it take till you actually see results?
I do a good amount of reps nothing to the extent that I'll overwork myself yet I still feel the "burn" and a little tired when I'm done.
So yeah how long does it freaking take? If by 6 months I don't see improvement I don't know what to do.
3 sets of 5 reps at the same weight for all the compound lifts (squat, bench, deadlift, press). i.e:
45 lbs - 5 reps
95 lbs - 3 reps
115 lbs - 1 rep
125 lbs - 1 rep
135 lbs - 3 sets of 5 reps
45 lbs - 5 reps
65 lbs - 2 reps
85 lbs - 2 reps
105 lbs - 3 sets of 5 reps
+1 Pulling Exercise
If you get all three sets of 5 reps, add weight the next workout. If you don't, then you're not eating enough or resting properly.
A: Squat, Bench, Cleans (or Chins, Back Extensions, Rows if you can't do cleans)
B: Squat, Press, Deadlift
C: Squat, Bench, Cleans '''
Rotate these on non-consecutive days. M/W/F or T/Th/Sat.