>> |
CWheezy
!!bJFrM5LONOF
>>357929 Well, my goal is to be a powerlifter after I'm done basketball, so I lift generally the same way, I just eat less.
Anyway, right now during the season, I only go 3 per week, because I just want to try and keep the gains I made during the off-season.
During the off-season, I did I 4 day split, dynamic effort upper / max effort upper, dynamic / max effort lower.
Dynamic upper was usually benching with bands, 8 sets of 3 reps, little weight, trying to get as much explosion as possible. After that, it was a little bit higher reps, usually around 6-8, of whatever I felt like I needed, ie, maybe dumbell rows, skullcrushers, JM presses, weighted pullups, military press, dumbell bench, whatever, I tried to mix it up to try and not stay static. Also, I avoid machines like plague, because they don't help your stabilizing muscles, which are really important for sports, and lifting. For max effort, since my weakness on the bench is my triceps, I did a lot of 2 and 3 board presses, with greater than maximal weight to focus on my triceps a bit more. I also would do 3 rep maxes, 2 rep maxes, reverse bands with more than maximal weight, a bunch of stuff. The assistance work was usually the same idea, usually doing lower reps for the follow-up assistance (4-6), and for the last couple high reps (6-8).
|