Weight Lifting Program


#1

Hi everyone, I would like to know how much should I lift?

I’m 17yr and 5’9’’ and I’m about 145lbs.

I would like to increase my arm strength by lifting some weight.
Anyone has a good program that I could follow? How much pound should I lift? How many reps? What exercises?

The thing is that I don’t have a clue about a weight lifting workout for a pitcher, so if anyone may help me.


#2

Legs, core, and long toss. for legs, squats are good, hamstring curls, calf raises, leg extesions…any lifting you would normally do for your legs. for your core you want to keep a variety of workouts…situps, crunches, legs throws, etc…, thereband workouts are good for your arm too


#3

Hmm ok thanks.
But do you have any recommendation on repetitions and sets? Thanks.


#4

between 2-3 sets and between 8-15 reps


#5

Check out http://www.bodybuilding.com

Tons of free workout programs on there.

You could even do a 5x5 program if you wanted to.


#6

Thanks everyone. I’m gonna start doing it as soon as I can.