will lifting weights slow me down?

[spacediver]

www.bodyrecomposition.com is one of the best resources I have found when it comes to the science of nutrition, training, fat loss, and muscle gain

[r2473]

Though not perfectly on topic, I think this is a nice addition to the thread:

http://www.youtube.com/watch?v=nppzGV1U8y8

[The Watchman]

To the OP, you've seen that everyone's got a different opinion.

The one thing I'd like to contribute is that there are a number of different types of strength - eg. maximal strength, explosive strength, muscular endurance, speed strength etc.

A lot of weight trainees aim almost solely for 'maximal strength' - how much can you bench/squat/deadlift etc.

Maximal strength is useful as a base for other strength qualities - it's easier to clean 60kg (135 pounds) if you can deadlift 200kg (440 pounds) rather than 100kg (220 pounds).

However, excessive pursuit of maximal strength can, at its extreme, reduce things like your explosive strength and speed strength.

And guess which types of strength are important for tennis (hint: there are no times in tennis where the player is required to manhandle large weights (eg a 300 pound opponent))?

If I were you:

1. Your current training program is actually quite reasonable. Make sure you squat at least to parallel (top of thighs at or below parallel) - squatting to an 11 inch high cardboard box works for most folks.

2. You might want to drop the reps on the power clean from 5 to at most 3, as previously suggested. Increase sets to get your volume (eg 8 x 3 instead of 5 x 5). You are wise to include them in your program.

3. You might want to alternate bench presses with overhead presses. Overhead presses (with full range of motion) train your rotator cuff muscles, which are crucial to safely decelerate your arm on throwing motions such as serves and forehands.

4. You might want to include more specific pulling motions, like rows and chin ups.

5. Once your big lifts are up and progress in weights is slow, start dropping the weight (eg 65% of your 1 rep max) and lift that weight faster. This trains explosive strength, and ensures you use your newfound strength explosively.

[Matt H.]

the basis for the high protein bulk is due to what Ano already said. Protein is the least likely to be stored as fat.

I need over 3200 cals to gain weight. My body type is not the best when it comes to carb tolerance. On average 200g is about my limit for a day in and day out basis. Obviously i drop it down a bit lower on non-training days and bump it up after a taxing workout of heavy squats or deadlifts.

The extra calories have to be made up elsewhere so I chose to eat meat.

[Slazenger07]

Originally Posted by CallOfBooty

i am lifting weights primarily to look better and get stronger. i want to be able to bench more and prove to people that i'm not weak. im 16 years old and i have had experience before with weightlifting but it slowed me down and it took me about a year to get my speed back. i am starting to lift again with this program http://startingstrength.wikia.com/wiki/Bill_Starr_5x5 . basically you just do 5x5 of compound lifts, and very few if any isolation lifts on the side.

so i was wondering if i did this program during the winter, while i am still playing tennis about 5-8 hours a week, would i be slowed down a lot on the court? tennis is more important to me than getting stronger and looking better, but i have the extra time to lift so i am wondering if it would be detrimental to my tennis or not.

edit: this is the program i am doing
Monday:
Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Wednesday:
Bench press, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Power clean, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Friday:
Power clean, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Bench press, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

only big compound lifts

You wont build too much muscle with this routine, too few reps you need to be shooting for the 6-12 rep range. 5 reps will give you mostly strength, because your muscles grow from 'time under tension' so basically youve got to keep your muscles under tension for a certain amount of time to stimulate muscle growth 6-12 reps per set will keep you under tension for enough time to stimulate growth.

you'll gain strength with this routine for sure but not much else.

[r2473]

Originally Posted by Slazenger07

You wont build too much muscle with this routine, too few reps you need to be shooting for the 6-12 rep range. 5 reps will give you mostly strength, because your muscles grow from 'time under tension' so basically youve got to keep your muscles under tension for a certain amount of time to stimulate muscle growth 6-12 reps per set will keep you under tension for enough time to stimulate growth.

you'll gain strength with this routine for sure but not much else.

I never realized the lines were so razor thin!!! 5 reps will give you strength only, but if you up it to 6 everything changes.

Dare I ask what happens to those bold enough to go over the 12 rep range?

[r2473]

Originally Posted by spacediver

www.bodyrecomposition.com is one of the best resources I have found when it comes to the science of nutrition, training, fat loss, and muscle gain

That is a great site. Thanks.

[maverick66]

Originally Posted by r2473

I never realized the lines were so razor thin!!! 5 reps will give you strength only, but if you up it to 6 everything changes.

What if he does 5 and a partial rep? Does he get the best of both worlds?


Even if his goal is to get bigger its fine to do starting strength. It will give him a great strength base so if he switches to a more bodybuilder like program he will be at a good place to start.