Workout question

[silence_kit]

<p>

And what I mean by how is “this body part” workout useful in life… what activity outside of lifting weights do you only “use your chest?” Or only “use your shoulders?” I do a lot of functional activities that use a lot of my body. I also do things in a way that I am able to train multiple days per week and “work the same thing” over and over again. Part of it is knowing how to modulate intensity.

</p>

<p>People who lift on a bodypart split have different goals than you. Bodypart splits are good when you are lifting for aesthetics. They couldn’t care less about it being functional (whatever that means–how often do you find yourself in everyday life having to squat a heavy weight) or whatever.</p>

[Proclivity]

<p>Generally you want to get 48-72 hours of rest for a particular muscle group. If you’re doing upper Tuesday/ lower Wednesday / upper Friday you’re getting the rest your body needs.</p>

<p>Whoever said they did squats five days in a week doesn’t know anything about human anatomy. You can actually break your muscles down to the point that it is hazardous to your health. Proper rest coupled with a protein rich diet will work wonders.</p>

<p>Sent from my DROIDX using CC App</p>

[MLDWoody]

<p>I’ve got a workout question if you don’t mind me adding to the thread</p>

<p>Anyway I have a goal to be able to dunk some time this summer, (I know, badass goal, right?) I can grab onto the rim right now so I am looking for a few more inches on to my vertical.</p>

<p>Now, I still have 2 or so weeks left at Umich and I don’t really have time to go to the gym here (plus I’m lazy). So, one of the things I’ve been doing in my room are those ankle rises, or, something. IDK what they are called actually, but it’s when you put the ball of your feet on a ledge and lift yourself up and down by your ankles. You know what mean?</p>

<p>Anyway, every *<strong><em>ing time I am done doing these I am sore as *</em></strong> for literally a week after. I am not sure what I am doing wrong, because I think being that sore (for example, if I am sitting long enough when I get up my calves don’t want to extend and it hurts like a *****) for that long isn’t right. I stetch before and everything, but it still happens.</p>

<p>I mean, I play soccer, my legs are obviously the most in shape part of my body. And I’ve pulled/twisted parts on them before, so I know what I am feeling. I just don’t understand what I am doing wrong. Any ideas?</p>

[theydidntnameme]

<p>First, google for a pdf of vertical jump bible. Its long but it will educate you on the subject.</p>

<p>Second,I would not put so much emphasis on your calves. That is only part of the equation. In reality you use all your lower body muscles (and even your arms) to help you jump. Squats with proper form are your friend. Nothing is better then squats for building functional lower body strength. Also no lift is more destructive to your body then improperly executed squats.</p>

<p>Weight lifting as a whole is only part of the equation. To jump high you need power. Power is force times velocity. You need to be able to generate considerable force in your legs (force part of the equation) and you need to recruit that force quickly (velocity). So improve your force by squatting, and improve your velocity by practicing jumping (think plyometrics). You can do one or the other, but doing both will give you maximal gains in your vertical. Good luck.</p>

<p>Sent from my DROIDX using CC App</p>

[hops_scout]

<p>Here: you tell me if I am “working hard enough” with my workouts?..</p>

<p>This is tonight’s workout done after having worked an 8-hour shift on my feet…</p>

<p>Front Squats 95 pounds 3 sets of 6 reps each</p>

<p>-50 KB Swings (40 pound KB)
-40 Single Arm Snatch (35 pound DB)
-30 Pull Ups
-20 Knees to Elbows
-10 Overhead Squat</p>

<p>9:36 with an average heart rate of 160 BPM and a max HR of 186.</p>

<p>Then:
Tabata This: 20 seconds of work; 10 seconds rest, 5 rounds of each exercise
–KB Swings (40 pound KB)
–Box Jumps (24" box)
–Burpees
–Body Weight Squats</p>

<p>10 minutes with an average heart rate of 181 BPM and a max HR of 191 BPM!..</p>

[MLDWoody]

<p>thank you theydidntnameme</p>

<p>Those aren’t the only things I do, and I realize its more than just calves, but I wasn’t sure why I kept ****ing my calves up after the lifts every time.</p>

[Proclivity]

<p>Hops - are you doing circuit training with that workout?</p>

<p>As for jumping, I have found squats and box jumps in particular to help my vertical.</p>

<p>Sent from my DROIDX using CC App</p>

[hops_scout]

<p>For the 50-40-30-20-10, you do it straight through. So you do all 50 Swings before moving on, etc.</p>

<p>For the Tabata, you do each exercise 5 rounds of 20 on and 10 off before moving to the next exercise.</p>

[Proclivity]

<p>I think we thought you were repping like 200lb squats five days and a row lol. </p>

<p>Sent from my DROIDX using CC App</p>

[hops_scout]

<p>

I think we thought you were repping like 200lb squats five days and a row lol.

</p>

<p>LOL… no THAT would be crazy I max out at 300 pounds for 1RM. I stick around 200 pounds most of the time though for squats and only really push the weight every 4-5 weeks. As much as I like to see that 1RM go up, it’s not the main thing for me.</p>

[MLDWoody]

<p>

[quote]
First, google for a pdf of vertical jump bible. Its long but it will educate you on the subject.
[/quote</p>

<p>Just did. It looks pretty damn informative</p>

<p>It’ll be my reading on the way back home form college. If it constitutes as a book, it’ll actual be the first full one I’ve read in… years</p>

[yg7s7]

<p>Deadlift ftw.</p>