Tennis body weight, balancing with vanity!

Discussion in 'Health & Fitness' started by millardus, Jun 3, 2013.

  1. millardus

    millardus Rookie

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    So, I've always worked out, and traditionally done quite heavy weights. But right now, it's all doubles tennis and I haven't been in the gym since March!

    I'm quite broad shouldered and deep chested, but I'm also just too heavy for good level singles tennis and my belly needs attention. I need to shape up and lose weight for both vanity AND tennis agility!

    I'm 1.79 meters, and currently weigh-in at 190lbs. Body fat is about 22%. This is not ideal for tennis OR the beach hahahaha.

    The traditional, lean tennis build doesn't really appeal to me because it's not generally a lot of lean muscle. an awful lot of the 5.5 players in my area are very slender, very little obvious *vanity* muscle tone to speak of. Now, I'm not a 5.5, I'm currently around high 4.0 these past few months.

    So I want a balance of exercise to suit tennis and generally poncing around during summer. I understand that tennis players do very little on the chest too, and yet I like the idea of a toned chest with lean muscle...... oh vanity why do you loom so superficially in front of me!

    1. What exercise plans can accommodate all of this I ask you...... what?
    2. And, what are your fighting tennis weights out there as well as your build?!?
     
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  2. dominikk1985

    dominikk1985 Legend

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    for tennis usually lighter means better unless you have no muscles at all. the pros are usually like 6"2 and around 175-180 pounds. do some lifting but get the BF down. at your height most pros weigh like 170 pounds
     
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  3. charliefedererer

    charliefedererer Legend

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    First off, its great you want to be in better shape.


    You should realize it is a lot more efficient to EAT LESS and NO JUNK FOOD or HIGH CALORIE DRINKS, than it is to exercise weight off.
    (It takes two hours of continuous running to run off a Big Mac and medium coke.)


    Double is great fun. You can work on your volley, serve and volley and poaches.
    Doubles however involves very little exercise.


    Many tennis players would rather hit one on one hitting sessions rather than do extra running if given their choice.



    If you are playing a lot of singles or running it is hard to keep to a big lifting program in the gym.
    But you may be able to get one or two sessions a week concentrating on the basics like squats, deadlifts, bench press and lat pulldowns to stay in better shape.
    Most find there is some period of the year - often winter months - when they can hit the gym harder.
     
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  4. Aedan

    Aedan New User

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    So I want a stability of exercise to match golf and generally poncing around during summer season, i understand that golf games do very little on stomach area too, and yet I like the idea of a beautifully shaped chest area with muscular....
     
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  5. GuyClinch

    GuyClinch Hall of Fame

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    Play tennis and do 2x full body (weight lifting) routines a week. I say full body because if you aren't working out alot - this is a more successful regimen.

    Also avoid taking 3 months off in the future. Don't want to sound too trite but steady progress is important in weight lifting.
     
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  6. jwalls

    jwalls New User

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    I am 189 cm and I weight 237 lbs. I am big boy like yourself. I played college hockey and lacrosse and I also played some semi-pro lacrosse indoor. I know where you're coming from. I started playing tennis as a kid but only really learned anything of value the past year and a half. Now I am fanatical and play at a 3.0 or 3.5 level.

    I found that between working on serves, clinics, ladder matches, etc.. I try to do long rallies with my marathon friends. Usually 2-3 hours of just light hitting to burn fat. I don't get to the gym nearly as often now. Say 3 times if I'm lucky!!. When I do I just lift moderate/heavy weights with my calves and legs. I focus core and posture. Upperbody...all body weight. Pull ups, push ups, trx and bands. I don't need and upper bulk if anything the opposite. It has been working well for me but not the ego... going froma 375lb to 180 pound hurts...BUT my joints all hurt a lot less.

    The belly is the last to go.

    Tsonga is 188cm and plays at 215-220 FYI although now I think he's around 210 for the French Open.
     
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  7. Aedan

    Aedan New User

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    Naperville gyms
     
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  8. millardus

    millardus Rookie

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    Jwalls, that is some exceptional work you've done there! Keep going, inspirational. As for the tennis, like anything good, it takes time. I have found that I don't consciously observe my own improvements for over half of the year, and then at one or other stage between 6 and 12 months I suddenly stop and realize that I HAVE improved. Different for other people I am sure, but for me I notice these things SLOWLY!

    Back to the weight loss bit now, I'm after some advice from other people who are currently dieting or have already finished. How do you balance your exercising.....

    In my case, whereas I am overweight for tennis, I am actually very fit in *numbers* terms (49-54 resting pulse, 110/70 blood pressure), so I can genuinely play sport every day and not generally get injured, fatigued or *too* exhausted....the problem is, I DO tend to do too much sport during the week, which perhaps is why I haven't been to the gym in months now.

    I get bored if I am not exercising, and for me, that is a problem because I have ALWAYS been a grazer. When I am on my bum, I snack!

    My normal approach when attacking my weight is to play tennis and gym 6 days of the week, so it would generally be Gym on Monday, Wed and Fri, then tennis on Tues, Thurs and Sat...with Sunday off. Gym would normally be 50 mins of weights with small breaks in-between sets, then 20-30 mins on treadmill at 9mph pace. Tennis is generally 2 hrs singles on a Sat, and then 2hrs quite high standard dubs on a Tues and Thurs.

    BUT, this feels like too much. I am pretty sure I can still do it, but is this wise? And if it IS too much, what do any of you OTHER grazers do to avoid the snacking when you have 3-4 hrs to kill on a work night? If it is purely a matter of motivating myself to be strong-willed, then fair enough....I need to just DO IT.

    Any thoughts and tips out there?
     
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  9. Chopin

    Chopin Hall of Fame

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    Does the bench press have any purpose for tennis (or any real purpose at all outside of vanity)? It seems like it just puts stress on the shoulders and I've noticed no tennis players have big pectoral muscles.
     
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  10. GuyClinch

    GuyClinch Hall of Fame

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    There is truth in that - Nadal is pretty scrawny shirtless. I don't think it hurts though to do say dumbell presses (neutral grip) instead of bench press though. Or even better resisted pushups..
     
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  11. S&V Specialist

    S&V Specialist Rookie

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    A strong core and strong legs are the most important physical elements to a tennis player IMHO.
     
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  12. GuyClinch

    GuyClinch Hall of Fame

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    ^^^No doubt. But I wouldn't neglect entire body areas. Sprinters for example have fairly strong upper bodies as well. A tennis player will use his whole body..though I don't think there is a ton of stress on the chest.
     
    Last edited: Jun 10, 2013
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  13. DownTheLine

    DownTheLine Hall of Fame

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    Well, I think you obviously need a good build and keep a lower weight. I saw somewhere a couple years back that a guy that was playing challengers had about a 7% body fat and his doctor told him that was a little too low for long matches. As you can guess Novak is noticeably under that mark and he has no problem in 5 sets.

    I myself was just tested about 3 weeks ago and I came in at 3.2% off of a pinch test (yes many of you wont believe it but no big deal). This was after a long time of focusing on my diet and working out and biking a bunch. I have not noticed any signs of fatigue in long three set matches and have noticed that I am moving better than the most part of my opponents during longer matches. It's all about finding your best weight and sticking to that. Only you know
     
    Last edited: Jun 10, 2013
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  14. Chopin

    Chopin Hall of Fame

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    I did observe that Nadal's back and shoulder blades are ripped with lots of small muscles.
     
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  15. jwalls

    jwalls New User

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    Late Reply

    Sorry for the late reply,

    Personally with life, work, kids, etc... I try and get to the gym when I am not playing aggressively, by that I mean playing a weekend tournament or two. Or playing for 2.5 hours plus HARD in a day. I usually get to the gym rainy days and more in the winter because its dark and snowy here and indoor fees are costly (I do play indoor 2-3 time a week during the winter usually divided between lessons and rally/games) + vacation (Vegas/Los Angeles) :). I used to play tons of sports as well. I think its better than being stuck in a gym. You just have to play harder to lose more. Tennis has actually completely reshaped my body and because the weather is nice I haven't been to the gym in a week. But I just play harder and sweat more once I get out. I also stretch as much as possible.

    I would love to get to the gym that much but it isn't reasonable.

    Mix and match moderately heavy workout with workout meant to promote blood circulation through the muscle group. Anti-injury workouts and stretching. Yoga would be best but who has the money for everything.
     
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  16. mikeler

    mikeler G.O.A.T.

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    I have seen some surprising stats in the past about how many calories doubles will burn. It was more than I expected.
     
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  17. Thud and blunder

    Thud and blunder Semi-Pro

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    Country club doubles?
     
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  18. mikeler

    mikeler G.O.A.T.

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    It really depends on the level of play if that is what you are getting at.
     
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  19. luishcorreia

    luishcorreia Professional

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    Agassi, verdasco, tsonga.. Even federer have defined pecs.
     
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  20. dman72

    dman72 Hall of Fame

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    Defined...Perry Farrell from Janes Addiction had defined pecs too, taking heroin as your breakfast burns off a lot of body fat.

    Bench press is not beneficial to tennis..if it was, tennis players would have 44 inch chests. As it stands most are scrawnier in the chest than the average 3 day a week gym guy here on LI.

    I just googled most of the top players, no shirt pics. There is very little if any bench pressing going on by these guys, in most cases none from what I see. It has no use in tennis..you don't need to push anybody off of you.

    The only 2 I've seen that might be doing (or were doing) a heavy chest workout were Agassi in his later years (and I remember hearing he was max benching around 300 lbs), and maybe Verdasco currently.
     
    Last edited: Jun 26, 2013
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  21. dman72

    dman72 Hall of Fame

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    I'm 6'1 (around 1.85 meters) and I fluctuate between 188 and 192, usually depending on whether I play tennis once or twice per week.

    I recently purchased a home and I have a power rack set up in my garage. I used to do only dumbell work, now I have this setup, so I can do full bench.

    The more bench and military press work I do, the worse my serve gets, and the more shoulder twinges starts to creep in. I have gone through whole seasons of playing 2 matches per week with a hitting session in addition, and not feeling a single moment of pain in my shoulder.

    There are many guys on here that will tell you to steer clear of any movements that might do damage or limit flexibility in your shoulder joint if you are serious about tennis...take a look at most pros, they aren't benching.

    However, for us intermediate guys, is doing a set or 2 of bench per week really going to hurt our game? Probably not significantly. It's something you have to weight.

    I do think that movements like dumbell flies and dips can tear up your shoulder. Benching isn't as bad as long as you don't use a wide grip.
     
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  22. LeeD

    LeeD Bionic Poster

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    Let's see....
    You look at all the builds of the top 100 tennis players, find one you almost don't mind....Tsonga, Ferrer (but taller), Almagro, Warinka...
    So you think to yourself, I don't mind that, but I want more muscle....
    What do you get?
    Answer... a musclebound bad tennis player who could tear the heads off almost anyone at the beach, but one the girl's you really want would avoid you like the plaque.
    Of course, you get the pancake makeup, tons of mascara, old broads trying to stay in the game....
     
    #22
  23. heycal

    heycal Hall of Fame

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    What happens when steady progress ceases to be a viable option, as it invariably must? I mean, the average person -- particularly 50 year old men like myself --- can't just keep throwing more weight on the bar.

    So what is one supposed to do to continually progress in weight training? I never have understood that, so basically I just get to as much weight as I feel I safely can lift, or want to lift, for a given exercise and stay there indefinitely.
     
    Last edited: Jun 28, 2013
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  24. maggmaster

    maggmaster Hall of Fame

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    If you are going to stay at one weight I would recommend rep cycling. Find a weight that you can safely do for 20 reps, 10 reps, 5 reps and 3 reps. Start with the 20 rep weight do a full body workout 3 times a week for 4 weeks starting at 70% of that weight and moving to 100%. Then do the same with the 10, the 5 and the 3. You can trick your body into thinking you are progressing that way.http://www.hypertrophy-specific.com/hst_index.html These guys were the starting point for this kind of thing.
     
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  25. anantak2k

    anantak2k Semi-Pro

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    I really like that word you used "grazer".

    I am totally a grazer too! I keep getting rained on every time I get out on the courts. So for the past 2 weeks I have been doing nothing but grazing. When I am home I keep eating junk food non-stop!
    My only exercise involves running on a tennis court. I just can't get myself to go to the gym. I find it so boring! I don't know how people do it. I wish I would go to the gym at least once in a while but every time I have some free time, I just want to play tennis.

     
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  26. GuyClinch

    GuyClinch Hall of Fame

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    Yeah as a tennis player I don't bench press. You have to use very good technique - or when you go up in weight you run the chance of annihilating your shoulders..

    People think everyone is the same but they can have different shoulder anatomy. So you should be careful if you do it.. Some guys do pyramids sets of benching with mediocre form no problem - other guys will just kill their shoulders.

    Since chest is not that important for tennis players - but you don't want to skip it - neutral grip dumbell presses. It won't hit your chest as hard but its pretty safe.

    Here is a good article if you want to train your chest and not f up your shoulders.

    http://www.t-nation.com/free_online_article/most_recent/a_painfree_pec_program&cr=
     
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  27. luishcorreia

    luishcorreia Professional

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    A zero carb diet will get you loosing weight and also drop body fat. With no carbs your body starts going for the fat deposits to get its energy. I did that and lost 5 kg in 2 weeks, my body fat is now 12 % And i am 184 cm tall and weight 85kg
     
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  28. GuyClinch

    GuyClinch Hall of Fame

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    I lean towards low carb - but zero carbs is pretty brutal. I have heard a few guys maintaining that but its really tough.
     
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  29. luishcorreia

    luishcorreia Professional

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    It's not easy... But it works
     
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