Anyways to update: My workouts have been consistent. Eating healthier than ever before (Still have lots to improve about my diet) I feel stronger and much better overall.
How do I build strength ? I use to work out. Gave up a year ago. I know what it takes to get back in shape. Discipline. Eating right.
about 5-7 sets of 5-8 reps per exercise. then maybe 3 different movements per muscle group. I go into a strength training rotation for about 4-6 weeks during the year.
hmmm, so that didn't happen LOL. But I haven't gained any more weight and am actually getting stronger. Prob settling in at ~13-14% bf after getting down to 8-9%. Meh, winter bulk?
So training has been going great even after the news of my partial ACL tear, funny how I was able to play a whole season on it, haven't noticed any functional difficulty at all. Doctors said I was really lucky that it still retains 100% slack and didn't damage any meniscus, etc. Only issue is depth while squatting, feels a bit tight but its more physcological than anything I guess.
Do unilateral exercises to beef up your inner quads. I truly believe that helps your knee move fluidly. Squats seem to work more of the outer leg muscles which leave your knee vulnerable. If you feel pain stop, just go as low as without pain and in time you should be able to go lower.
yeah I've been doing alot of single leg/hip work, so if there is torsion its through my hip and not the knee. I think Rondo had a partial tear but in most cases the ligaments lost its purpose. Actually sorta makes sense with Rose and all the knee injuries, the high top shoes/braces prevent the ankle from flexing but the force has to go through somewhere.
So.. My schedule is sorta like this: Chest/triceps Biceps/shoulders Legs Back 2 days (cardio and Abs) 1 day of rest Is that good? Someone said it's better to do triceps/biceps and chest/shoulders together. What's the recommendation?
Strength Gains for the Intermediate Lifter? Jim Wendler's 5/3/1 Program. Check it out. Made me stronger and faster for Basketball
I wouldn't do Shoulders the day after Chest / Triceps because you're hitting a lot of the same muscles. I'd suggest this if you want to lift 4 days and two days of cardio. Chest / Triceps Cardio / Abs Back / Biceps Cardio / Abs Shoulders / Traps Legs Rest
This is the cycle I'm on now with 3 exercises and 5 sets per exercise with some drop sets, inverted period, or normal period. .depends on what day. The delts I do 3 times a week but split it up, because I had a shoulder injury 2 years ago. Chest/ Front Delts (5 sets) Legs CORE Triceps / Biceps / Side Delts Back/ Traps. Rear Delts Core/Cardio OFF OFF I work in early morning cardio for 15 min a day 4 times a week. I only do more than that during the core/cardio days.
Replace step ups with Bulgarian split squats ohh my gawd killer exercise. Don't forget to hit your hamstrings and don't use that machine where you bend over. Pretty much those 2 are the replacement of squats if you can't do them for whatever reason.
Yea. I do split squats too. I just cycle it every weeks. For ham strings I do dead lifts. Rear walking lunges with barbell or dumb bells. I also do
My main issue with this split is you're hitting back the day after biceps. I'm not sure you can have your best back day when your biceps are worn out from the previous day. A lot of the back lifts use the biceps.
For my back I did.. Dead Lifts.. then One arm dumbbell rows.. then wide grip front lat pulldown.. then lying t bar row.. then tried doing pull ups.. Does the order ever matter when working out?
