You want strength, "good muscle", improved performance, vascularity...
"to be able to have your vains basically poping out of your arms "
Requires low body fat...but certainly the vascularity that comes from intense training will increase the veins!
"to be able to have good muscles"
Requires
1) the proper training to stimulate muscle growth...
when you say "good" do you mean big or defined...? Optimal set / rep ranges and days between: For
muscular Endurance the rep range is 12-25 / 1-3 sets / 4-7 days between
For
muscle size the rep range is 9-12 / 3 -4 sets per / 4-7 days between
For
Strength (vs. power) the rep range is 6-8 / 3-4 sets per / 4-7 days between
For
power the rep range is 1-5 / 4-8 sets per / 2-3 days between
2) the proper diet to support muscle growth..that is
Consuming quality calories at or slightly above the number of calories you burn.
Ideal caloric balance ranges for optimal growth:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of the range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein. Then inversely proportion the carbs to the protein.
I.E. The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%
Do you know your caloric target?
Go here to read up on this:
Caloric calculator <---- link to click
there is a calculator at the bottom of the post. Use the gain column!
You can go to fitday.com and use their free journal
as a planner and create a menu of foods that fulfills your needs.
3) that your training intensity vary sufficiently to keep the muscle growing (increasing weight is just one intensity principle for example)
Some discussion threads on varying intensity...
http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256 http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183 Keep the lifting workouts under an hour!!!
Also, get pre workout and post workout nutrition dialed in to spare muscle during training..
that means BCAA/EAAs or whey 30 mins before and whey or a meal within 30 mins after! ( If it is whey, around .2 grams whey per lb bodyweight)
8-12 cups water minimum!!!
Multivitamin to support growth!
8 hours sleep a night
Questions on any of that?
I play alot of tennis and want to keep building my strength for that and for basketball
Training for muscle size and for reactive strength....do it in phases...strengthen your muscles, joints, ligaments, and tendons..then train for speed and reaction strength.
Both those sports are great! Straight weight lifting is not specific for improving performance in those sports...look into some sport specific training...the variety that these other training modalities offer is very good for the things you say you want!