When to wieght train?

[r2473]

Originally Posted by maverick66

So your gonna set off the lunk alarm and turn on pervy men at the same time?

Great idea!!!

I think will start taking my shirt off while I work out.

[mikeler]

Originally Posted by r2473

I've been dropping / slamming my weights as hard as I can when I'm finished lifting my massive weight, so everyone in the gym knows what a stud I am.

Monday I'll start grunting like a WTA star too.

Definitely crash those weights. Make sure you hog whatever piece of equipment you are on for at least 15 minutes to deny other light weights their use. This technique shines on your manliness.

[maverick66]

Originally Posted by r2473

Great idea!!!

I think will start taking my shirt off while I work out.

http://www.youtube.com/watch?v=pM7uy...eature=related

this is how i will picture you for the rest of our time posting here.

[GuyClinch]

I think the ideal regiment is 4x a week -that way you can do an upper/low body split twice a week.

However since you play alot that would be too much. I'd do two full body workouts twice a week. I find that only once a week it seems like you won't make enough progress for it to seem worthwhile.

So do two fully body workouts twice a week - but they have to be spread out a few days.. I think this will give you the flexibility you need with tennis.

So maybe Mon Thurs for example..

Might look like this:

Push: Neutral Grip Dumbell Press, or Bench Press
Pull: Seated Row or Dumbell Rows and Pulldowns/Pullups
Knee Dominant: Squats or Romanian Split Squats or Single Leg Leg Press
Hip Dominant: Deadlifts or Romanian Deadlifts or 45 Degree Back Raise.

With a limited regimen like that you can fit in some 'pre-hab' work like the throwers ten that was recommended here..which is nice for your shoulder.

I like Y's and T's as well as some rotator cuff work - instead of the whole throwers ten..but YMMV.

This is not ideal for bodybuilding purposes because you will eventually start to see lagging muscles (say calves for example) but for fitness/tennis purposes a few multi-joint exercises twice a week is enough..

[Itagaki]

Originally Posted by GuyClinch

I think the ideal regiment is 4x a week -that way you can do an upper/low body split twice a week.

However since you play alot that would be too much. I'd do two full body workouts twice a week. I find that only once a week it seems like you won't make enough progress for it to seem worthwhile.

So do two fully body workouts twice a week - but they have to be spread out a few days.. I think this will give you the flexibility you need with tennis.

So maybe Mon Thurs for example..

Might look like this:

Push: Neutral Grip Dumbell Press, or Bench Press
Pull: Seated Row or Dumbell Rows and Pulldowns/Pullups
Knee Dominant: Squats or Romanian Split Squats or Single Leg Leg Press
Hip Dominant: Deadlifts or Romanian Deadlifts or 45 Degree Back Raise.

With a limited regimen like that you can fit in some 'pre-hab' work like the throwers ten that was recommended here..which is nice for your shoulder.

I like Y's and T's as well as some rotator cuff work - instead of the whole throwers ten..but YMMV.

This is not ideal for bodybuilding purposes because you will eventually start to see lagging muscles (say calves for example) but for fitness/tennis purposes a few multi-joint exercises twice a week is enough..

Just because it's been our history, I was looking to argue with you on this, but that looks pretty good.

I would like to add though, with any weight training program, there should be some method of progression, whether its linear, weekly, or monthly and whether its an increase in weight, volume, intensity etc. It shouldn't just be go in and do these exercises the same way every time.

Note this mainly refers to the bigger movements. With pre/rehab stuff like YTI or thowers ten, there's less emphasis on progression in terms of weight unless they are very small increases (but maybe add reps and sets are you get used to them)