I’m a pretty scrawny kid anymore being 6 feet tall and weighing 160 lbs. I’m lifting four days a week. My reps go from 10,8,4,2. I’m trying this but I’m wondering if you guys like that or not. I want to start taking protein so any information about the best kinds and when and when not to take it is appreciated. I just wanna be bigger, stronger, faster and just be an all around better ball player. I was at a tournament yesterday and I see this kids that have strength written all over them. I want my physic to have a presence. I want to be a beast.
My Goal:
-Add 20 lbs. of muscle by April 1st (High School Opener)
My Workout: (Four Days a Week)
Upper 1:
Running (2.5 Miles) Interval Sprints
Captain’s Chair
Russian Twist
Swiss Ball Crunch
Rope Twists
Standing Barbell Curls
Pull-Ups
Snatch
Bench Press
Dumbbell Rows
Lower 1:
Running (2.5 Miles) Interval Sprints
Side Bends
Swiss Ball Oblique Crunch
Planks
Squats
Calf Raises
Leg Press
Upper 2:
Running (2.5 Miles) Interval Sprints
Leg Raises
Medicine Ball Twist
Reverse Swiss Ball Crunch
Power Cleans
Concentration Curls
Hammer Curls
Dips
Skull Crushers
Dumbbell Flys
Dumbbell Press
Wrist Curls
Lower 2:
Running
Reaching Crunch
Figure 8
Dead Lift
Lunges (Dumbbells)
Hack Squat
Questions:
-I want to put on size and strength. What rep range should I be working at?
-Protein: Anything and everything?
-A fifth day: I would like to know what I can incorporate as a fifth day? I’m thinking maybe a total core/cardio day.
-What are some explosive exercises I can do? My gym is pretty limited in resources for explosive training I may add.
-Any other advice on getting bigger and stronger?