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  1. #1
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    Default a muscle building workout for a basketball player

    I'm 15 years old and i was wondering what kind of workout i should do for the off season for basketball? I was thinking about doing Steve Shaws 4 day power muscle burn workout spilt.
    lastly i want to know what could be a workout i could do for the in season? I'm 5'8 and weigh 145 pounds. thank you for your time

  2. #2
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    reply plz

  3. #3
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    Do a proven beginner routine (ex: All Pro's Simple Beginner Routine), the same one for the off season, and in season. Eat the right amount of calories, sleep enough, be consistent. That's all there is to it.
    All Pro's Beginner Workout
    At the start: 132.4 lbs
    1 month in: 136 lbs
    2 months in: 136 lbs
    3 months in: 141.6 lbs
    Filled out size small t-shirts!
    4 months in: 146.8 lbs
    5 months in: 149.2 lbs
    6 months in: 142.6 12.6% body fat 22.9 BMI
    Chest/Armpit Area injury (forgot what side) took 6 months to a year to recover
    Arm length 26 inches to finger, 19 inches to wrist
    Chest 36 inches
    Neck 14.5 inches
    5'6
    End of All Pro's:
    2 years in: 150 lbs 5'8
    Start of Stronglifts 5x5: 150 lbs 5'8
    1 month in: 159 lbs 5'8
    Upper Back/Ribs/Shoulder Injury (left side) still recovering after a week



  4. #4
    Just joined M&S TearsOfIce's Avatar
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    I'm a female tennis player who wants to build muscle as well and I'm doing an Arnold's blueprint with changes made by myself. I started today and I feel great. But it's 6 times a week

  5. #5
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    don't over work yourself remember the real focus and purpose of why you started workout in the first place
    Builds 10 pounds of muscle in 4 weeks

    Discover the 5 essential SECRETS to build muscle faster

    Free report reveals it all....

    http://fastmusclebuildingformula.com/


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    Coming Up The Ranks DGBSSN's Avatar
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    i would suggest to do a lot of explosive movements & plyo on your cardio days. Jump squats are good for leg drive, so are snatches & cleans. Is your coach not very helpful?
    Strength does not come from winning. Your struggles develop your strength. When you go through hardship & decide not to surrender, that is strength.
    -Arnold Schwarzenegger

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    I'd recommend a beginner programme, and base a lot of your training around bodyweight exercises. For your sport your best bet would be to train up your lower body to help with speed, agility and jumping power. Look up calf training in particular and I would highly recommend training your quadriceps and gluteals. You can do that by doing squats. Remember you're 15 and the main thing in any sport is to make your skills as good as they can be. All the strength and muscle in the world won't make you a better player If I were you, I'd go easy with weights too, there's plenty of time in the future for them. Good luck!

 

 

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