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Ideal weight I'd like to see this years Jazz players come back at.....

Currently 6'4 215. I'd like to get down to 205. I was at 225 a few months ago due to the fact I was cardio-lazy all winter long.

Rudy is looking like a beast. I never thought he'd get arms like he has now. He's definitely a leader and it's cool to see him, Neto and Hood hanging out together and exercising. Rudy and Neto seemed to click right off the bat with their rookie hike.
 
Ron Mexico said:
Those are called an inverted row. Thats a solid choice to pair with all those pullups.
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Also, I edited my post you quoted. Any advice for the second part of my post?

Currently I do 4 sets of about 10-12 reps of 2 different muscles and then 2 sets of 10-12 reps of different exercises for different yet similar muscles (different back exercise or different bicep exercise etc)
I do each set as soon as possible after I finish a set due to time limit which kinda gives me some cardio too I think. (Curcuit training style maybe?)
 
fishonjazz said:
Also, I edited my post you quoted. Any advice for the second part of my post?

Currently I do 4 sets of about 10-12 reps of 2 different muscles and then 2 sets of 10-12 reps of different exercises for different yet similar muscles (different back exercise or different bicep exercise etc)
I do each set as soon as possible after I finish a set due to time limit which kinda gives me some cardio too I think. (Curcuit training style maybe?)
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The best rep and set range to be in to add muscle is what you are doing. 8-12 reps of 3-4 sets. You do need to be pushing to fatigue though to see improvements. So if you are doing those reps it needs to be hard enough so that you cant do 13 or more and are just stopping at 12. That is one problem with body weight stuff. You can mix up the grip or positions though to make them harder. For example if the pushups get easy to do try staggering your hands or moving one hand every pushup. You can also do archer pushups or some other variation. You do need to keep pushing yourself in some way to keep improving.

Beyond that though long term you have to change your reps and sets to keep improving. I for example do a very simple periodization rotation though my programming. I do 1 month of muscled building which is the reps and set range you are doing, then the next month I do more of a strength set of something like 5x5 sets and reps. Then I do muscular endurance for a month which is higher reps like 14-20 and only 2-3 sets. Then I start over.

Your body adapts quickly and tries to follow the path of least resistance. So if you dont push yourself and/or change things up you will peak.

But honestly what you are doing is pretty solid and you should definitely keep it up.
 
I am 5'10" and weight about 155. I prefer it when I weigh 175-180. I was trying to compete in state in both power lifting and oly lifting this year so I brought my weight down but had some injuries and set backs and kind of lost my motivation. I still workout plenty but just more half *** right now. Ill get rolling again and probably try for a fit 160 and keep body fat around 8%.

As an adult I have weighed as much as 180 and I got down to 125 when I had really bad pneumonia. But generally I bounce between 155-165.
 
Ron Mexico said:
The best rep and set range to be in to add muscle is what you are doing. 8-12 reps of 3-4 sets. You do need to be pushing to fatigue though to see improvements. So if you are doing those reps it needs to be hard enough so that you cant do 13 or more and are just stopping at 12. That is one problem with body weight stuff. You can mix up the grip or positions though to make them harder. For example if the pushups get easy to do try staggering your hands or moving one hand every pushup. You can also do archer pushups or some other variation. You do need to keep pushing yourself in some way to keep improving.

Beyond that though long term you have to change your reps and sets to keep improving. I for example do a very simple periodization rotation though my programming. I do 1 month of muscled building which is the reps and set range you are doing, then the next month I do more of a strength set of something like 5x5 sets and reps. Then I do muscular endurance for a month which is higher reps like 14-20 and only 2-3 sets. Then I start over.

Your body adapts quickly and tries to follow the path of least resistance. So if you dont push yourself and/or change things up you will peak.

But honestly what you are doing is pretty solid and you should definitely keep it up.
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Good advice! I'm not going to fatigue though. I will starting tomorrow.
 
Siro said:
Every off-season! They literally have 500 lbs of muscle each. A normal human being can build 30 extra lbs of muscle over a lifetime of working out, but not NBA players!
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I think you'd be surprised at how much world class athletes can put on quickly. My father was a near world class athlete (played college ball, drafted by the Yankees minor league farm, offered scholarships in pretty much every single sport) put on more muscle mass in his mid-50's as a broken down (5,6,7 back surgeries, at least one or multiple surgeries on pretty much every single major joint, other health aliments) old man in six months than I could in 3 years of lifting 6 days a week and trying to eat myself out of house and home. I think he got up to 225 lb press sets in 3 months or less. That was about 180 lbs body mass.

*Edit to add* gains go down with strength level and some players lose a ton during the grinding season.
 
Stoked said:
If I could add 15-25 pounds I'd be quite happy. Never going to happen. I weigh the same as I did when I graduated high school.
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I was that way out of high school, 5'10", 133 and thought I couldn't put on weight. Peaked at 155 and got sick of it and gave up. Got a desk job and had kids. Next thing you know I was pushing 200 lbs. Back to 155 now but it's a gaunt 155 and I'd lose 15-20 more lbs of fat if I started lifting seriously.
 
fishonjazz said:
Good advice! I'm not going to fatigue though. I will starting tomorrow.
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I'm on the Frank Layden diet. I watch movies to fatigue every evening, then I fall asleep. Wake up and grab coffee and donuts in the morning. Grab chips and a footlong sandwich at lunch (but I conserve by drinking a DIET coke). On the way home from work, I alternate between McDonalds, Arby's and Carl's Jr. Occasionally I'll splurge and go to Panda Express.
 
fishonjazz said:
Well I shouldnt have said pull ups. I don't know what to call them but they are kinds like pull ups except much easier. Basically I'm hanging from a horizontal pipe about 3 or 4 feet off the ground with my heels touching the ground. Then I pull my chest up to the pipe and back down.

I'm gonna try your advice on the lifting.
So when you say a few reps what do you mean? Like 8 reps? How many sets? How many times per week?

I only lift for about 20 minutes per day before work btw.
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8 reps and a few sets for each muscle group once a week (per muscle group). In fact, if you're unconditioned, you're better off with a full body workout 3 times a week (but only once at 100%). I'm at work and it's a pain to type on my phone. I'll give you some details once I get home tonight.
 
Ron Mexico said:
I am 5'10" and weight about 155. I prefer it when I weigh 175-180. I was trying to compete in state in both power lifting and oly lifting this year so I brought my weight down but had some injuries and set backs and kind of lost my motivation. I still workout plenty but just more half *** right now. Ill get rolling again and probably try for a fit 160 and keep body fat around 8%.

As an adult I have weighed as much as 180 and I got down to 125 when I had really bad pneumonia. But generally I bounce between 155-165.
Click to expand...

Can't imagine how skinny you'd look at 120. You look quite slim at your current weight.
 
I gotta move to SLC full time and get Fish/Ron/Siro to work my *** into shape, philly cheesesteaks to stack calories
 
How do you guys mix free weights and machines for upper body--chest, arms, shoulders, back? Do you mix them in the same routine, or do them as separate routines? I've always found that the machines normally control motion enough that they improve definition while free weights generally build more mass.
 
dalamon said:
I gotta move to SLC full time and get Fish/Ron/Siro to work my *** into shape, philly cheesesteaks to stack calories
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Lolololololololol. Phillies for days......
 
i think a lot is just genetics I'm average build but if i lift real heavy consistently for 6-8 weeks i'd easily put on 8-10 lb of muscle.
 
Jack Strop said:
Almost twins. I'm 6'1" and 220. Want to be at 205-ish. But really, it depends on BF%. I can be lean at 205 or lean at 185. How much muscle do I want or can I build?
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Dang all some chubbies.six foot two 200 pounds. I love getting older and being in better shape then the younger people
 
Well now not only do I know i have higher bball iq then you people but now I known I have a nicer body as well. I love this place. It always makes me feel so dang good about myself. Thank you guys, I'm being honest here, thank you for helping my self esteem. Ya all are stand up individuals
 
Yo [MENTION=840]fishonjazz[/MENTION], if you really wanna see strength gains, lift up and lower down slow.

Some people call it a 5x5x5, but you could do more reps I think. We'll use bench press as he example, but really any/every lift applies. Raise up for 5 seconds, take 5 seconds to lower, do 5 (or more) reps. You'll see better strength gains.
 
Catchall said:
How do you guys mix free weights and machines for upper body--chest, arms, shoulders, back? Do you mix them in the same routine, or do them as separate routines? I've always found that the machines normally control motion enough that they improve definition while free weights generally build more mass.
Click to expand...
I personally dislike machines and almost never use them. Free weights are better for almost every situation, they have their place but it's rare. You build more muscle with time under tension and having to stabilize them.
 
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