Give me a routine to achieve my ideal body type!

[Tenmon]

Hey all, new to the forum. I'm a 20 y/o student, male, 60kg, 5'7 ish. I'm looking to put on some muscles (not BIG) but not going for competitions or anything. I play basketball, so am aiming to bulk up to increase performance on the court but also increasing agility and speed. Have tried lifting weights on and off in the past but saw no result. I also want to decrease body fat so that my muscles can come through (especially arms and abdominals) I also want to increase my jumping ability.

My ideal body type:

So can anyone give me a routine? I think I can hit the gym about 3 times a week around my studies/commitments.

TIA! :clap:

So can anyone

[Beef]

I play basketball, so am aiming to bulk up to increase performance on the court but also increasing agility and speed.

are you trolling? you already posted a similar question in the diet forum.

[Tenmon]

Ahh that was for my diet, this is for my routine. That's what I was told to do. :shock:

[cantygirl]

Hi Again, I would imagine that at 5ft 7" 60kg, you are quite slim. If you want to put on muscles in the abdominals, best bet is to do compound exercises. Start with squats, get your form checked by an instructor so that you can progress to weighted squats, uses your abs big time. You need to get a program written and shown to you if your not sure, include lunges, deadlifts, single dumbell rows, barbell chest press, bicep curls, tricep dips to name a few. However, you need to realise that getting muscular is counterproductive to agility and speed training, it can slow you down so I guess its up to you to monitor how much muscle you want to grow. Sorry if this sounds abit sketchy, but im hoping you have gym experience. Get some muscle and fitness magazines to get ideas of training splits etc.

[Jigga]

Hi Again, I would imagine that at 5ft 7" 60kg, you are quite slim. If you want to put on muscles in the abdominals, best bet is to do compound exercises. Start with squats, get your form checked by an instructor so that you can progress to weighted squats, uses your abs big time. You need to get a program written and shown to you if your not sure, include lunges, deadlifts, single dumbell rows, barbell chest press, bicep curls, tricep dips to name a few. However, you need to realise that getting muscular is counterproductive to agility and speed training, it can slow you down so I guess its up to you to monitor how much muscle you want to grow. Sorry if this sounds abit sketchy, but im hoping you have gym experience. Get some muscle and fitness magazines to get ideas of training splits etc.

Hmmmm...

[Beef]

i think what cantygirl is saying is that to get bigger you're going to be putting on weight so you can't expect to get more agile

[Jigga]

Type "plyometrics" into google to find some good programs that will improve your speed, jumping ability etc. If your 20y/o and 60kg you don't have to worry about getting too big - you will end up with a similar physique to the photos above with heavy training. Use a regular bbing program which you can find on bb.com or for something more sports specific try searching "periodisation sport training program". If you want to keep your BF down during the year keep the protein in your diet high and carbs/fat down. Something in the region of %60p/%30c/%10f? It actually wouldn't hurt you bumping the carbs up higher than that being an ecto and taking into account the cardio you will be doing with bball training.

[tinytraps]

Get a good PT to teach you how to squat, bench and deadlift.

Then look at doing something like Bill stars 5x5 or starting strength.

Lifting weights isnt going to make you slow or less agile. In fact getting stronger will enhance these abilities. Youll be able to jump higher too.

[Draft]

Box squats will make you jump higher.

[PTinCHCH]

Get a good PT to teach you how to squat, bench and deadlift.

also pull ups and military press.

8)

lol.

[Grover]

where u get my pictures from?

[Beef]

where u get my pictures from?

:wink:

[Tenmon]

Okay thanks for your inputs guys. Can we go slow and discuss one muscle group at a time so I get a better understanding? Let's start with deltoids, an area I really want to get stronger and increase size in. Personally I prefer working with barbells.

I had a look at the link given by PTinCHCH (exrx.net) and there are bunch of exercises for ant/post delt, which ones are the best ones?

http://www.exrx.net/Lists/Directory.html under "Shoulders".

Right now, my plan is to do:

Ant - ???

Lat - Upright Row

Post - Lying Rear Delt Row (so I won't strain my back :oops: )

The ONLY shoulder exercise I've actually been doing is the "behind neck press" in the past (I thought that was called the shoulder press :pfft: ) but somebody suggested military press? And what is the difference between military press and shoulder press? (they look exactly the same!!!)

And for the reps and sets, I should be doing 8-12, 3-4? Oh and do I do all 3 exercises in the same session or on different days?

TIA! :pray:

[PTinCHCH]

Ant = military press

and lats, go wide grip pull ups, or wide grip lat pull down IMO.

i feel you are able to concentrate on isolating the lats a lot better with these

[Tenmon]

Okay then.

Ant = Military Press

Lat = Upright Wide Grip Pull Ups

Post = Cable Rear Delt Row (just changed my mind on this one, seated upright just seems more comfortable to do)

[Tenmon]

Next, I have questions about two more muscle groups.

For my quads, should I be doing squats or lunges/side lunges? I've heard lunges are better for basketball players as it simulates feet movement of a lot of moves and changes in directions. What do you guys think? (also, do you guys ever do 2 or more exercises for the same muscle?)

Secondly, my abdominals. Should I be doing weighted low reps, or no weight hi reps to achieve the abs like the pics in post #1? Also, does anyone here actually do the abdominal vacuum? Is it even a necessary exercise? If so, how should it be done exactly? (i.e. should it be a 1-off hold it in as hold as possible or reps/sets?) Lastly, what is the best exercise for obliques?

TIA! \:D/

[tinytraps]

I think as an athlete youd be better off doing a total body routine focusing on heavy compund movements i.e squat,bench,deadlift,millitary press and rows rather than a split routine.

For abs i like to do reps in the 5-10 range just like any other muscle group, you cant get abs by doing hi reps, spot reduction is a myth. In order to see your abs you have to be in a calorific deficit so that your losing weight. And I dont think thats what you need to be doing right now, Focus on building up some muscle then stripping off the fat later.

My 2c

[PTinCHCH]

I think as an athlete youd be better off doing a total body routine focusing on heavy compund movements i.e squat,bench,deadlift,millitary press and rows rather than a split routine.

my exact routine right there.

thats what i do 4 days a week.

throw in a few extras, for minor muscle groups.

but essentially, im just doing all over compound.

i think you should get used to training first, so start off with the hypertrophy style, 8-12 reps. not too heavy, safe on the body.

focus on form and how your bodys responding. ie. recovery time etc.

get advice when at the gym on what needs improvement or where you may need to change. remember, get that form down TIGHT! get it faultless. so if your forms starting to go, drop weights down.

after a month, THEN go onto your strength style workout. so 5x5.

you will find this a blessing in disguise after coming off hypertrophy lol.

but has to be done. and has to be done right.

abs- dont worry too much about them. leg raises are a good form of ab workout.

but majority of ab work will come in as stabilizers from squats and deads.

[Beef]

abs- dont worry too much about them. leg raises are a good form of ab workout.

but majority of ab work will come in as stabilizers from squats and deads.

:nod: funnily enough compound exercises like deadlifts and squats also work your core so no need to do isolation exercises for abs

[EMC]

anyone deadlifting or squating who didnt just walk into the gym yesterday is doing core work. not strength not for looks but for support and health. why would you guys advise him not to? the one good thing noobs actually do is they train abdominals excessively. i think we could all do with some extra abdominal training

[EMC]

abs- dont worry too much about them. leg raises are a good form of ab workout.

but majority of ab work will come in as stabilizers from squats and deads.

sorry to flame mate but the truth always needs to be told. a leg raise is a function of the hipflexors. the abdominals function to flex the spine which is completely opposite.

[Beef]

if you want to develop your core you should look at joining a pilates class. extremely beneficial for core strength

[EMC]

if you want to develop your core you should look at joining a pilates class. extremely beneficial for core strength

sigh

[PTinCHCH]

abs- dont worry too much about them. leg raises are a good form of ab workout.

but majority of ab work will come in as stabilizers from squats and deads.

sorry to flame mate but the truth always needs to be told. a leg raise is a function of the hipflexors. the abdominals function to flex the spine which is completely opposite.

was meaning these btw.

http://exrx.net/WeightExercises/RectusA ... Raise.html

GREAT FOR ABS!!! lol

dont be sorry to flame. opinions are there to be heard.

why would you guys advise him not to? the one good thing noobs actually do is they train abdominals excessively. i think we could all do with some extra abdominal training

i think getting into training is hard enough, if you can keep the exercise time to a minimum, or to a comfortable time schedule then the trainee is more likely to stick too it.

if hes in there doing all sorts of minor muscle groups and spending hours in the gym, it becomes easier to hate training and therefore lose commitment to it.

by advising him to not worry about it as he will be getting it from compound exercises i am trying to simplify his training regime and make it easier to adhere to.

[EMC]

abs- dont worry too much about them. leg raises are a good form of ab workout.

but majority of ab work will come in as stabilizers from squats and deads.

sorry to flame mate but the truth always needs to be told. a leg raise is a function of the hipflexors. the abdominals function to flex the spine which is completely opposite.

was meaning these btw.

http://exrx.net/WeightExercises/RectusA ... Raise.html

GREAT FOR ABS!!! lol

dont be sorry to flame. opinions are there to be heard.

why would you guys advise him not to? the one good thing noobs actually do is they train abdominals excessively. i think we could all do with some extra abdominal training

i think getting into training is hard enough, if you can keep the exercise time to a minimum, or to a comfortable time schedule then the trainee is more likely to stick too it.

if hes in there doing all sorts of minor muscle groups and spending hours in the gym, it becomes easier to hate training and therefore lose commitment to it.

by advising him to not worry about it as he will be getting it from compound exercises i am trying to simplify his training regime and make it easier to adhere to.

ive seen people do that exercise, its pretty stupid. your still gunna be working your hip flexors unless you dont straighten your back. and why waste your time hanging there? if you use with hangers your not loading your spine correctly and only put strain on your rotator cuffs/pecs to hold your body weight up. plenty of other better exercises such as decline ab curls that can keep constant tension on the abdominals. note^ even with this exercise if you try not to break your hips which is extremely hard your still working your hipflexors isometrically.

thats an advanced exercise, im sure you were refering to regular leg raises*(a hip flexor exercise), as of course this is a new athlete and of course as a PT you would want to address your client cordially right? you obviously had to find the one "leg raise" that DOES involve your abdominals to prove me wrong, but thats fine.