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View Full Version : Exercising tips for a... "interesting" case?


MrSandman
01-06-2010, 02:18 PM
I received valuable help from numerous individuals in the previous thread I posted (http://tt.tennis-warehouse.com/showthread.php?t=303704), so I decided that, because I lack the resources to hire a professional trainer, I'd ask for some advice for a newbie in a unique position:

Age: 17
G: Male
Height: 5'8"

Possible Maladies:

1. Besides jogging 20 minutes a day (which hasn't been consistent), I have little experience working out. Some muscle groups have been completely neglected (I recently found out I rarely use my core after doing 5 crunches and feeling like I was going to collapse :-?).

2. My feet turn out (I'm not quite sure what the medical name for this is, but think of it as the opposite of being bow legged). The result of this is that I can nearly turn my feet backwards, but barely turn them inwards.

3. My right foot is about an inch longer than my left. I'm not sure if this is relevant, but I think it merits being mentioned.

4. My right foot is flat. Same as the above (By the way, I went to podiatrist about my feet and she commented, saying I had "Bionic Legs". Hopefully this is a good thing. I was only 8 and she flaunted me to all of her colleagues).

5. I'm what some may call a "genetic freak". I lifted a 5 pound weight for the last 2 weeks casually for about 40 cumulative reps a day and doubled the size of my biceps. No changes in diet during this. Frightened, I immediately dropped the weights and posted a thread on TW forum.


I've vigorously looked through the great interwebs, but a lot of the info I found was conflicting and may not pertain to me (or tennis for that matter). Any exercise suggestions that won't strain my feet/make me bulk up to the point where I can barely move/?

cesarmo03
01-06-2010, 06:07 PM
for crunches do the planks and side planks it will work the outside of your abs and the inside too.

http://www.ab-core-and-stomach-exercises.com/isometric-exercises-for-stomach.html

Jracer77
01-06-2010, 06:39 PM
I'd just cut the reps down to maybe ten a day using 2 pound weights. That way you won't bulk up quite as much. I'd also suggest going outside and jogging once or twice aound your house at least once a week to achieve total cardio fitness.

OrangeOne
01-06-2010, 06:55 PM
1. Besides jogging 20 minutes a day (which hasn't been consistent), I have little experience working out. Some muscle groups have been completely neglected (I recently found out I rarely use my core after doing 5 crunches and feeling like I was going to collapse :-?).

Makes you fairly normal in the current population. Probably advanced, given that you've even tried a crunch, and that you have jogged.

2. My feet turn out (I'm not quite sure what the medical name for this is, but think of it as the opposite of being bow legged). The result of this is that I can nearly turn my feet backwards, but barely turn them inwards.

Should be irrelevant.

3. My right foot is about an inch longer than my left. I'm not sure if this is relevant, but I think it merits being mentioned.


If you think it's important, go to a doctor. Otherwise, it's irrelevant. Many people are at least a half-size different, I know I am.

4. My right foot is flat. Same as the above (By the way, I went to podiatrist about my feet and she commented, saying I had "Bionic Legs". Hopefully this is a good thing. I was only 8 and she flaunted me to all of her colleagues).

Go to a podiatrist again if it's an issue. You're not 8 anymore. If it's not an issue, then it's not. If 'straining your feet' is an issue, then get it sorted.

5. I'm what some may call a "genetic freak". I lifted a 5 pound weight for the last 2 weeks casually for about 40 cumulative reps a day and doubled the size of my biceps. No changes in diet during this. Frightened, I immediately dropped the weights and posted a thread on TW forum.

Sorry, didn't happen.... I mean the arm size, not the thread posting. Some growth, sure, doubling..no chance. Especially not with 5lb weights. Unless, of course you mean post-workout muscle size? That's just 'pump' - blood and water - it fades away.

I've vigorously looked through the great interwebs, but a lot of the info I found was conflicting and may not pertain to me (or tennis for that matter). Any exercise suggestions that won't strain my feet/make me bulk up to the point where I can barely move/?

Don't take this the wrong way, but you're not as unique as you think you are. Everyone has imbalances, joint issues, foot direction issues, etc etc.

If your feet are a genuine issue, see a podiatrist or a physiotherapist and get them sorted - may just be a matter of getting orthotics or similar. This is an expense that's important.

Otherwise, you're a normal human being, go exercise. If you are overly worried about your supposed 'muscle growth', see a doctor.

tennis24
01-06-2010, 07:00 PM
strenghten the core and the legs- crucial for tennis. i thinkyou need to strnghten the calves since you have opposite bowlegs

Vyse
01-06-2010, 07:27 PM
Pack on as much muscle as possible with those 5 pound weights. Than post some before and after pics. Im 18, 130. I've tried putting on muscle and thus far I have failed. I want to see what good genetics look like

OrangeOne
01-06-2010, 07:34 PM
Pack on as much muscle as possible with those 5 pound weights. Than post some before and after pics. Im 18, 130. I've tried putting on muscle and thus far I have failed. I want to see what good genetics look like

Takes time, most people struggle to put on muscle young. Ignore claims for dubious sources.

If you really want to put on weight, focus on the long term, lift carefully and properly, and eat perfectly. If you do those things you will eventually build muscle mass, and yet you'll build strength and endurance too, which are usually infinitely more important than muscle mass!

maverick66
01-06-2010, 10:20 PM
5. I'm what some may call a "genetic freak". I lifted a 5 pound weight for the last 2 weeks casually for about 40 cumulative reps a day and doubled the size of my biceps. No changes in diet during this. Frightened, I immediately dropped the weights and posted a thread on TW forum.

http://i48.tinypic.com/2hwg281.jpg

Sorry had to.

charliefedererer
01-07-2010, 10:07 AM
I received valuable help from numerous individuals in the previous thread I posted (http://tt.tennis-warehouse.com/showthread.php?t=303704), so I decided that, because I lack the resources to hire a professional trainer, I'd ask for some advice for a newbie in a unique position:

Age: 17
G: Male
Height: 5'8"

Possible Maladies:

1. Besides jogging 20 minutes a day (which hasn't been consistent), I have little experience working out. Some muscle groups have been completely neglected (I recently found out I rarely use my core after doing 5 crunches and feeling like I was going to collapse :-?).

2. My feet turn out (I'm not quite sure what the medical name for this is, but think of it as the opposite of being bow legged). The result of this is that I can nearly turn my feet backwards, but barely turn them inwards.

3. My right foot is about an inch longer than my left. I'm not sure if this is relevant, but I think it merits being mentioned.

4. My right foot is flat. Same as the above (By the way, I went to podiatrist about my feet and she commented, saying I had "Bionic Legs". Hopefully this is a good thing. I was only 8 and she flaunted me to all of her colleagues).

5. I'm what some may call a "genetic freak". I lifted a 5 pound weight for the last 2 weeks casually for about 40 cumulative reps a day and doubled the size of my biceps. No changes in diet during this. Frightened, I immediately dropped the weights and posted a thread on TW forum.


I've vigorously looked through the great interwebs, but a lot of the info I found was conflicting and may not pertain to me (or tennis for that matter). Any exercise suggestions that won't strain my feet/make me bulk up to the point where I can barely move/?

Forgive me, but are you just putting us on?
5 crunches and you are exhausted? Bigger biceps with 5 # weights?

If you are not kidding, here is some advice from two recent health and fitness posts:

http://tt.tennis-warehouse.com/showthread.php?t=305005
Jumping rope is a great cardiovascular exercise for tennis. But it also has its limitations as it won't prepare you for quick starts and stops and changes in direction the way sprints, high intensity interval training and agility drills will. There is the same problem with jogging, in that jogging will definitely get you more fit, but it isn't tennis specific. So while both of these activities are helpful, you might want to check out these sites: http://dps.usta.com/usta_master/usta...oc_437_269.pdf
http://www.sport-fitness-advisor.com...ltraining.html
http://www.sport-fitness-advisor.com...-training.html

Of course playing and practicing tennis with full intensity by concentrating on running to every ball and quickly recovering to a neutral position so you can get to the next ball is also great training.

http://tt.tennis-warehouse.com/showthread.php?t=305096
Truly the best exercises will be ones that you keep on doing. If your current routine is one you enjoy and doesn't take up too much of your time, consider keeping it as the basis of your exercises.
Consider adding in the following exercises to help prevent some of the common tennis injuries of the elbow, wrist and shoulder areas: www.asmi.org/SportsMed/media/thrower10.swf
http://www.usta.com/USTA/Global/Play...echniques.aspx
Doing a fair number of lunges is a good exercise.
Work on changing direction agility drills as part of your cardio work.
If you eventually decide to work on really developing more major muscle strength, lifting weights near your maximum for just a few reps three times a week will yield the most results. One way of easing into into that is the following: http://www.usta.com/USTA/Global/Play...or_Tennis.aspx
Twisting situps and crunches on an inclined situp bench will get you working against gravity to help develop your core abdominal and back muscles.
Resistance bands and medicine ball routines near the end of your workout, or on the alternate days from doing heavier workouts, will help build a little more strength, but probably more importantly add flexibility and coodination through a wide range of motion.
http://www.usta.com/sitecore/content...ning_Home.aspx
http://www.usta.com/USTA/Global/Play...Resources.aspx

benasp
01-07-2010, 04:08 PM
I always taught that doing more than 16 trp was useless...

find bigger weight