So I finally started lifting, I'll post all of my questions here.

I do agree with cardpire.

While it's true that you should start with bench, squats, deadlifts and overhead press...they are also risky exercises if done improperly. Most beginners don't get their form right before they add weight and by the time they realize their form is wrong, they are already lifting heavy ass weights..AND SNAP. there's your spine.

I am speaking from experience. Years ago I went on the squat/deadlift craze and ruptured two discs in my lower back.

With that said here's what you do:
Practice form with light weights. Build that solid base. Record yourself doing those reps and post here and see how your form looks. Don't rely on the mirror! Adding 10-15lbs sound easy at first..then what? after you add 10lbs for 10 weeks.? Shoot, if that was the case everyone would lifting a 1000lbs

 

The anatomy of your lower body tells makes me want to tell you to avoid SQUATTING as well.

 

You can do extensions and curls, but yeah don't do squats and presses -- the cartilage in your knees is already stressed enough from the position of your joints.

 

Don't do squats.
Wait a while until you're past the beginner stage of weightlifting.

I did squats and ended up with a back injury that stopped me from working out for a month.

 

Don't be so negative. As a beginner, the key for you right now is getting in the habit of lifting 2-3 times/week and using proper form. If you aren't bored or tired of the routine in a few weeks, you've passed the first "test". Most people give up.

 

For now, avoid working out your legs with weights and weight machines. Don't do anything that might put you at risk. Keep it simple for 3-4 months and strengthen your upper body and core.

If working out stays a part of your lifestyle, one thing you will learn is there are some exercises that won't "agree with you", even with proper form. They should be avoided. Down the line, maybe you can add some leg workouts.

To strengthen your legs, use an upright or recumbent bike and vary the resistance. This can be very effective and will make your legs scream for mercy every bit as much as weights.

 

Fall in love with the barbell my friend. It'll make a man out of you.

 

I know you want to jump higher but I'm taking a longer view. My suggestion is avoid leg machines (except for cycling or elliptical) for now.

Your call though. If you go forward with leg machines, be very mindful of what your body says to you the days following your leg workout.

 

A squat puts a lot of pressure on your body which is why it's a great exercise. If you have weak knees then you don't want to put that kind of pressure on them. If you do exercises isolating each muscle, like calf presses and leg extensions, you shouldn't hurt your knee as long as you're careful but you won't get the same benefit as a squat because you're only working one muscle at a time.

Basically, since you have issues already, you should get a trainer for a week or two and have him show you how to do exercises without hurting yourself. It's worth the money to prevent yourself from getting a serious injury.

 

Squats, Deadlifts, are amazing exercises, but you have do to them with good form or else you risk serious injury.

 

If you want to jump higher, then just jump.


I gained 6 inches vertical at age 23 just by freaking jumping everytime I shot the ball.

I used to shoot for 2 hours a day, but not really jumping. Then I decided I needed full elevation on my shot and needed to jump on every practice shot to learn it. My whole goal was merely to learn to shoot at full extension.

Unexpectedly, I gained 6 inches verticle and could dunk. In one summer.

You don't need fancy machines...just jump as highest you can for 200 times per day.,,,and why not shoot a bball while doing it like me.

 

If anything is fishy about my story, it's probably that I always had that 6 inches in me.

But nothing else is fishy. My only exercises were shotting the ball for 2 hours a day. The only other thing I did was play tennis and run....and isometrics for my arms and grip....a key to tennis

 

Was this before or after you won the women's 400m at Rice?