randomname
Professional
Would it be better to do four sets of four different excerises that all work on the same muscle group, or to do 6 different excercises of 3 sets each split between two different muscles groups (like biceps and triceps)?
how do you manage to work shoulder and not triceps? back and not biceps?Most people start with a split that hits multiple muscle groups each training session. Popular splits are back/bis, chest/tris, legs/shoulders. Eventually you may decide to target just one muscle group per training session. I usually do 5 days a week starting with legs, chest, tris/bis, shoulders, back.
When you perform a bench press you do engage the triceps. For a beginner this is sufficient but for those who are in decent shape its not. That of course depends on your goals. You don't need powerful tricepts for most sports . . . Thats why it is important to have good splits if that is how you choose to workout. For example its not a good idea to hit chest the day after you hit tricepts heavily. Or do back after bicepts. Those secondary muscle groups will max out before you are able to really work the stronger muscle groups.how do you manage to work shoulder and not triceps? back and not biceps?
Basic weightlifting works as a base. Deadlifts, squats, etc. (I agree about bench press/dips, not a lot of real functional value for tennis players.) Ballistic functional movement like jump squats really should not be done during an entire proper cycle, and their skill transfer over to tennis is not that great. Of course, a complete tennis conditioning program would involve more than weightlifting.Frankly I find it confusing as to why so many weightlifting threads are started on these forums. Tennis players don't need to be doing bench press, heavy squats, bicept curls, etc. Tennis players can develop more strength than they need just by doing bodyweight exersizes like push ups, pull ups, jump squats, sprints, lunges, etc.
Hmmm so you don't think jump squats are good for tennis ??? Not sure I agree. That explosive movement is extremely important. Much more important than heavy squats. You don't need any heavy exersizes for tennis. Light squats, lunges, bodyweight exersizes, etc. Lifting heavy will get you nowhere but it won't hurt you either (up to a certain threshold).Basic weightlifting works as a base. Deadlifts, squats, etc. (I agree about bench press/dips, not a lot of real functional value for tennis players.) Ballistic functional movement like jump squats really should not be done during an entire proper cycle, and their skill transfer over to tennis is not that great. Of course, a complete tennis conditioning program would involve more than weightlifting.
In terms of isolation work, there's pro/con to them. Though isolation work for the rotator cuff is a really good idea for tennis as well as any throwing activity. But it's not difficult to add that stuff in, once you've set up your base.
I agree. Don't waste time with isolation work unless you are entering a beauty contest.Unless you're Ronnie Coleman, there is no need to do 4 exercises that hit the same muscle group. Things like tricep presses, tricep extensions, dumbell flys, and preacher curls are a waste of time and energy for an athlete or normal person. Those exercises are tools for bodybuilders to a bigger bicep peak, more defined tricep depression, and chiseled shoulders.
If your goal is to get stronger for tennis or any sport, start each strength session with a major lift: squat, deadlift, or power clean Do 3 to 5 sets of 5 reps (3 reps for power clean). Follow this main lift with 5 sets of 5 of standing overhead press or bench press. Then do a few sets of 10 of dips and chins (add weight if needed). Do this 3 times per week, rotate among the exercises, and keep adding weight each week.
Ballistic and plyometric movements can't be done all offseason. Nor is it effective that way. To your body, it's the equivalent of lifting, in brief bursts, very heavy in terms of Type II threshhold activation and it needs to be incorporated as a proper phase within the program. Moreover, it's inherently more effective after a strength base is developed with squat training, because ballistic anything are designed to maximize what you've developed. Same is true with all plyometric movements or even speed work. It needs to be planned within a complete program.Hmmm so you don't think jump squats are good for tennis ???
I agree. I Though you meant that they were just purely ineffective towards tennis. The same could be said about any type of lifting though. You wan't to cycle / change your splits / routines / etc. For the most part people on these boards are new to lifting so with that assumption in mind I answer peoples questions unless they provide background. Before you even think about cycling or more advanced techniques you need to at least decide if you are willing / able to consistantly hit the gym. Once you build a foundation then you can start pursuing advanted training.Ballistic and plyometric movements can't be done all offseason. Nor is it effective that way. To your body, it's the equivalent of lifting, in brief bursts, very heavy in terms of Type II threshhold activation and it needs to be incorporated as a proper phase within the program. Moreover, it's inherently more effective after a strength base is developed with squat training, because ballistic anything are designed to maximize what you've developed. Same is true with all plyometric movements or even speed work. It needs to be planned within a complete program.