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Dillema in bulking

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Dillema in bulking - 1/13/2005 6:07:28 PM

ajc3388

Posts: 2
Joined: 1/13/2005
Status: offline

I'm new to the forums but, i've got a semi problem.

I'm a tennis player, and i play -a lot-. We're talking 4-5 times a week for 2-3 hrs non stop. And tennis is very cardiovascular in nature, with all the running around you do.

Anyways, I want to bulk. I'm 16, 6' and I'm 150 lbs. (dropped from 155 over xmas break :-/ ) Now I have pretty good definition from tennis, and now I just need to get.. bigger. I prefer to stay away from supplements (I take enough multivitamins anyways, and my parents dont like the idea of me taking too many pills).

The problem is I can't stop tennis. It's something I do year round with no break. I've upped the amount I've eaten, and I've started on protein drinks and such. I lift about 3 times a week (I try for every otherday). I've also always been lean. Not overly skinny, but by no means big.

I measured my % fat, and it was well below 10%.

I want to avoid squats if at all possible for a couple reasons.
1) I don't want to lift -too- heavy too young, or else i might stunt my growth (height).
2) I'm not totally sure of the form anyways
3) My back / shoulders are usually pretty sore just from playing tennis. And I'm afraid the weight could hurt me, and my back is the last thing I want hurt.

(I'm not a hardcore lifter so i dont know the proper names :-/ sorry)
At the moment I use dumbells mixed with some machines. But right now I'm looking at:
flat bench 120-130
inclined bench 100-110
Ab curls - 100
Tricep pulldowns (??) - 80
Bicep dumbell curls 25 on each arm.
Rotary shoulder (machine?) 85

I also use 2 machines to work my back. One pulls down and the other pulls up. both at about 110.

Anyways, I'm unsure of the amount of reps I want. But I usually get about 3 reps of 10 before I'm hurtin pretty bad. On the forum everyone talks about 6-8 reps or even more, and I don't even see that as possible. Finally my last question: I'm not really interested in building my legs, but I've heard that building legs will actually increase the rate that the upper body builds because of hormones that are released when working out larger muscles in the leg, is that true?

thanks

Post #: 1

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RE: Dillema in bulking - 1/13/2005 6:37:14 PM 1 votes

GreyHoundRugby

Posts: 76
Joined: 12/16/2004
Status: offline

Hey man I go to a school were we just dominate tennis,and i know a couple and they have the same question to me, and i do a week with em (just three days) and theyve said they dont lag on the court due to it and they say it helps when acing a kid. But Monday they want to get upper body out of the way so they can play on saturday (its a hard workout so they complained of being sore PSh tennis players ha ha jk). so ill lay out the week
Monday Upper Body
Warm Up
Flat Bench-6-4-4 the first two sets should be managable but last one realy push it
Incline Flies-10-8-6
Declinde DB press-6-5-4
Next i prefer Pec Dec if you have access to one 10-9-8

Wednesday (Legs and Arms)
Warm Up prefferably a couple laps of jogging
Dead Lift-6-5-4 At the end of each set extend your calves and hold for five seconds then slowly let down
Hep Sled/Squa 8-6-4 Do a managable weight all around to keep your muscles long but toned
Lunges 6-6-6
Any pylometric excersice for your legs (explosive jumps are a nice part)

Friday Back and arms
Warmup
Seated Row-8-6-4
Incline bicep curl 10-8-6 (thats 10 of each arm not total)
tricep pull downs 10-10-20 (go normal weight,10 pounds higher than normal, then 10 poudns lighter than normal)
This is the best excersise the tennis guys said
get a light weight (8 punds to five pounds depending on shoulder strength will sound low but its experimental and they get heavy quick)
So take your weights and do 10 Side Lateral raises, then ten lat raises straight ahead, then 10 at a 45 degree angle all in a row, work yourself up to two sets of it

Anyways its not complex and somewat unorganized but i dont have complaints from these guys o and abs are teusday and thrusday weighted situps for 3 sets of 20

< Message edited by GreyHoundRugby -- 1/13/2005 6:38:20 PM >

(in reply to ajc3388)

Post #: 2

RE: Dillema in bulking - 1/13/2005 7:57:53 PM

ajc3388

Posts: 2
Joined: 1/13/2005
Status: offline

oh mm, i was wondering, if i followed your schedule how much improvement should i expect in say... 3 months? Oh! and thanks a lot for the help!

(in reply to ajc3388)

Post #: 3

RE: Dillema in bulking - 1/13/2005 8:38:55 PM

GreyHoundRugby

Posts: 76
Joined: 12/16/2004
Status: offline

If u stick around this forum you'll hear diffrent results for diffrent people, but if u keep your calorie/Protien intake real high for about 8 weeks (then take a week off and then post a new thread about wanting to cut or a diff workout plan) and realy push yourself, you could see results pretty quick, and as soon as you trap starts to come up or that one vein is getting more visible youll want to hit this routine with more effoert, also do broomstick twists (you hold a barbell across your schoulders like a squat and turn from side to side using your abs/obliques) i think youll find more power in your heavy swings. anyways my friends told me this is what they wanted and they saw results pretty fast, but they had a rugger pushn them that first week, so get yourself a partner that can not only spot you but make you want to push yourself

(in reply to ajc3388)

Post #: 4

RE: Dillema in bulking - 1/14/2005 7:36:39 AM

Marc David

Posts: 9189
Joined: 4/6/2003
From: Bay Area -CA
Status: online

Way to post GreyHoundRugby. Seems like a good plan.

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Post #: 5

RE: Dillema in bulking - 1/14/2005 9:37:19 PM

GreyHoundRugby

Posts: 76
Joined: 12/16/2004
Status: offline

When do i get a cool nickname? ha ha thanx mda love the forums you guys are doing great. And i got to get a s good as some of you with helping ppl your realy know your stuff

(in reply to Marc David)

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