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Maybe I'm being impatient because it has only been a week, but I'm paranoid about losing muscle because I always felt that I was one of those "skinny fat people" you talk about and I've lost muscle before doing crash diets.
I bought your Burn the Fat, Feed the muscle program and I'm doing it right this time - all by the book.
Generally you shouldn't worry too much about one week's results, even if there's a significant fluctuation (in the wrong direction).
First, keep in mind it's unlikely that you will lose a pound in a week and lose 0% fat, and therefore assume you lost 100% muscle.
There's margin for error in calipers and your water weight can fluctuate greatly in either direction, masking body composition change.
One of the best new terms I've heard added to the body composition vernacular in recent years comes from Alan Aragon. Given the fact that your bodyweight and your LBM can fluctuate up and down so much in the short term based on inconsequential changes, you should pay much more attention to the trend over time than short term dips or valleys. This of course requires that you use the Burn the Fat, Feed the Muscle technique of weekly progress charting (discussed in chapter 4).
I am however, very much in favor of gathering weekly feedback and making quick course corrections. If all signs point toward confirming muscle loss, you might make a program adjustment (nutrition and or training) after just one week even if it's precautionary. While I agree that we shouldn't panic about temporary fluctuations, I disagree with that premise about body comp testing less frequently. Wouldn't it have been easier to keep a close eye on progress more often and change course before getting too far off track?
MEN CLICK HERE to learn more about the proven fat burning program that gets you as lean as you want to be - AND "feeds the muscle" so you maintain your hard-earned lean body mass or even gain muscle! WOMEN CLICK HERE and find out how you can get as lean as a fitness model, a top figure competitor or a world-class athlete without starving yourself or getting "skinny fat!" Get lean with sleek, solid muscle!
Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. While you always have your crowd of people, more and more are starting to turn away from cardio to work on building muscle. While you always have your crowd of people - who, when getting started on a fitness program, want to work on first building up a solid base of cardio endurance - more and more people are starting to turn away from the cardio aspect of things and work on building up a solid foundation of muscle first. This program setup is best suited to someone who is new to lifting, but has been active in the past.
Additionally, if you've been active in some form in the past, this will likely translate into you having a higher degree of balance and coordination, which will come in handy while performing your weight lifting activities. Your source of motivation for wanting to get started on a muscle-building program could come from a variety of places.
Alternatively, maybe you have a slow metabolism and are really finding it difficult to maintain your weight. Nutrition for muscle building is extremely important; just as important or maybe even more so than the actual program you choose to use. Therefore, while you may think that counting calories is only for those who are trying to lose weight, that's not the case. Aim for a calorie intake of between sixteen and seventeen calories per pound of body weight.
Of those calories, you want one gram of protein per pound of body weight and at least 150 grams of carbohydrates a day, minimum. Often spreading your calories out over a number of meals will be the best way to handle the larger food intake, making eating your meals that much more comfortable.
Also make sure you're maximizing your intake of calorie dense foods to make it easier for yourself.
Try to get some form of protein with each meal you take in since this will provide your body with a steady source of amino acids to help repair the muscle tissue.
Many supplements are targeted towards maximum muscle gain so this may be something you are interested in looking into. There are weight gainers that you can look at as well, just try and choose one that has a lower amount of sugars to prevent spikes throughout the day (unless you are using it around training). Creatine is another supplement to think about as this will help ensure you have enough energy during the workout period to get through your workouts without becoming fatigued. Finally, be sure you are taking a good multivitamin and fish oil supplement (aim for 3-6 capsules per day).
The program below is a four-day split where you will be performing two lower body workouts along with two upper body workouts. You are going to perform the main lifts with a lower rep range where you will focus on lifting a heavier amount of weight to help develop sheer strength (and actually increase the physical size of the muscle fibers). The combination of rep ranges will produce the optimal environment for you to build quality muscle mass while getting stronger at the same time. Perform this workout for a period of four to eight weeks, after which you can evaluate your progress and make some changes depending on how you're doing. When building muscle, you want to focus on both increasing the weight but still making sure you are completing the number of sets indicated. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. April 2010 – the month that two skinny ectomorphs decided they were fed up with being skinny ectomorphs.
That before shot of me up there (I’m on the right) —that was the fittest I had ever been in my entire life. I was 6’2 and 130 pounds through high school, In university my weight held steady at 125-130, and in my last two years I got smart and managed to put on 20 pounds (mostly during one summer).
We devoured every single bit of ectomorph muscle-building information tidbit we could find, from blog to book to eBook. A couple weeks later, homemade ectomorph workout and nutrition plan in hand, we started bodybuilding our little hearts out.
As we progressed we got a lot of attention on Youtube and Fitness Forums—some good, some bad. We may not have had the best form or have been doing the best exercises, but damn we were dedicated. It turns out that the mainstream approach to bodybuilding is one of the silliest ways to build muscle as an ectomorph or a hardgainer. In a 2000 study by McLester, they took experienced male weightlifters and put them on a workout plan made up of three workouts per week. Note: The study was using experienced weightlifters, but the same seems to be true in beginners.
Interestingly enough, those bodybuilding triple splits only became popular in the 1960’s, when steroids came into vogue. So they divided their workouts into splits: chest day, back day, arm day, legs+abs day, etc.
Before steroids even the genetically gifted strongmen and athletes were all doing full body workouts around three times per week.
By having our nutrition so perfectly dialled in we were able to produce a bunch of really positive effects for our health, appetite, physique, energy levels and strength.
Hell, we were even building muscle faster than we’d ever seen anyone else build muscle. While Jared and I had been studying design, building websites and writing music, Marco had been studying health sciences, working as a personal trainer, travelling around the continent to attend cutting edge seminars, interning at top athletic performance facilities, and eventually training pro athletes. We started taking more and more of Marco’s advice and all of it was producing equally impressive improvements to our results. At that point we started getting more emails from people who had seen our blog posts, and many of our friends were starting to ask for advice. We were happy with our results and not really looking to gain more weight, but Jared wanted to up his chest strength, and I was loving feeling healthy and strong.
As far as nutrition went we figured out a lot of the stuff we were doing was great, but a lot of the stuff we were doing was also excessive. The next thing we realized was that most programs out there really don’t do a good job of giving you a flexible meal plan. We also realized that we needed calorie boosting strategies, since lots of skinny guys simply don’t have a big appetite.
We decided to make a recipe book packed full of the best muscle-building recipes out there. The eBook, recipe book, and training program slowly began to take shape … and Jared and I became guinea pigs again. A couple months later with a lot of the writing done and the training program filmed, it was to the point were we could start testing it. Jeff, a rad dad, gained 10 pounds in the first five weeks, radically transformed his posture, increased his upper body size and strength, and disappeared his skinny-gut. Albert, a young doctor working eighty hour workweeks, managed to gain 23 pounds, proving that no matter how busy your schedule is you can cleverly find a way to make it work.
Greg, a guitar playing college student, gained twenty pounds in ten weeks and told us it was really helping with his rock climbing.


Over the course of testing the program I myself gained another 20 pounds, bringing my gains up to a total of 55 pounds of muscle. This new approach to training is way better than what Jared and I were initially doing, both in terms of results … and perhaps more importantly, also in terms of longterm health, strength, posture, mobility and performance. And after months and months of writing and planning, and months and months of testing it’s finally, finally finished! If you want to master this once and for all and gain 20-30 pounds over the next couple of months check out our full step-by-step muscle-building system for naturally skinny dudes – complete with training program, nutrition program, recipe book, exercise videos, members community and individualized coaching from us. Shane DuquetteThe effects of growth hormone on muscle growth are seeming tenuous as more and more research comes out about it.
One word of wisdom for those trying to look more like an action hero than a tyrannosaurus rex would be to focus on upper body compound lifts as well. The members of our program post their before photos in our community area and then update it phase by phase (every 5 weeks). Once you get the hang of this you’ll be able to pack on those 20-30 pounds in no time! Jared, on the other hand, has narrower shoulders but very thick bones, giving him large wrists, ankles and a large neck.
Marco similarly has narrower shoulders, but he also has a shorter torso, with most of his height coming from his legs.
Everyone is built a little differently, and it’s rare to find someone who is entirely ectomorphic. As for what results you can expect, most of the guys going through our program who apply themselves and stick with it gain around 20 pounds in the first couple phases, and then either go on to gain more, or decide to trim off some fat or whatnot. You could speed up fat loss with a larger deficit, but you'll want to be sure your weight loss is fat before doing so. On a Fitcast show podcast, he made a distinction between "essential lean body mass" and "nonessential lean body mass." I thought that was a brilliant way to express this difference between muscle tissue and other miscellaneous lean body mass. For example, if your progress chart shows two, three or more weeks in a row with loss of lean body mass you can feel fairly safe in assuming that some of that is loss of muscle and corrective action should be taken. After just one week, you would still be prudent to ask yourself whether you think that measurement and assessment (lost lbm) is correct, based on everything else you see going on - such as how you look in the mirror, your strength level, etc.
I know trainers who insist that weekly body composition testing is too often because body composition doesn't change that much in a week.
I believe in getting frequent feedback and making frequent course corrections when necessary. He checks his instrumentation constantly en route, and though he is actually veering off course all the time, he makes constant course corrections, eventually arriving in LA as if he went in a straight line (in reality he zig-zagged his way there, actually getting where he wanted to go as a result of going off course).
I hope you see the obvious relevance of this analogy to your body composition improving endeavors. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements.
Prior to starting a weight lifting program it is important to have some flexibility in the body from prior movement so you are able to move through the full range of motion for the lifts required. You may be feeling like you're struggling to get through everyday activities and want to increase your strength to make your life easier. You are aware of the fact that adding lean muscle mass to your frame will translate to you having a faster metabolism and want to reap those benefits.
This is a common reason many young guys get into weight lifting - they are looking to improve performance in the high school or university sports they are playing such as hockey, football, or basketball. It's no secret that toned, defined muscles look very attractive so this is a primary goal for many people. Due to the fact that you cannot create muscle out of nothing, if you aren't supplying your body with more calories than you need to maintain your weight, you may get stronger but you are not going to see the volume of muscle gains that you otherwise would. Having at least some idea of how many calories you are taking in will help ensure you do make progress with your program. Usually it will take a week or two at the higher calorie eating to get used to taking in that much food, so if you're struggling initially, try and keep going. Good options include nuts and nut butters, dried fruit, raw oats (throw into your shakes or eat cold like regular cereal), whole eggs, lean red meat, and protein powder added to your shakes, baked goods, cereal, or yogurt for additional calories and protein.
Pair this protein with carbohydrates (not fat) around the workout period and then a combination of carbohydrates and healthy sources of dietary fat in all other meals throughout the day. Finding a good protein powder will definitely be something you should do to help make it easier to meet your protein needs and to supply fast acting protein to the muscles immediately after a workout. Don't be fooled by the common myth that taking creatine will automatically make you build muscle as this is incorrect. Since you will likely be reducing your intake of vegetables while trying to gain weight because they add a lot of excess bulk to the diet making it harder to consume more calories, you may be at risk for some nutrient deficiencies that vegetables provide. For the most part, when focusing on muscle building you will want to limit the amount of additional cardio you perform.
We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group.
That first month went so well that we decided to expand our muscle-building pact to four months, and by the end of those four months the Bony Boys were a thing of the past. We were also in the midst of starting up our design business and our schedules were pretty full. With a lot of these internet transformations guys will intentionally lose weight so they can rebuild it quickly. I was actually pretty proud of having gotten that big, so I was trying my damnedest to look as muscular and badass as possible. If you compare that statement with the photo, you might think that I’m a glass half full kind of guy (or crazy).
At first it was a little discouraging, because absolutely everything mainstream is targeted at people looking to lose fat, not build muscle.
We may not have had an appetite for food, but skinny desk-bound computer junkies that we were, we certainly had an appetite for information. A couple months in, even personal trainers at the gym were starting to notice these quickly growing little skinny guys running around pumping iron. No matter how busy we were we always found a way to get our meals in, however makeshift they had to be. Combine both those traits, as it often happens, and you’ve got a bodybuilding nightmare.
We can’t just pop on over to the gym, do what we fancy and expect to make any kind of progress at all. One is that nutrition is rarely a factor in studies looking into weightlifting, and weightlifting is rarely a factor in studies looking into muscle-building nutrition.
This allowed them to absolutely annihilate a muscle group each session, which was cool, because they had enhanced abilities to recover from that intense weightlifting onslaught. While our workouts might not have been perfect for building muscle, our diet sure as hell was. All of a sudden it seemed like our genetics were pretty damn fantastic for building muscle. I was a little surprised at first, since the Marco I remembered had a pretty comparable body to mine and Jared’s – tall, lanky, and runway-model skinny.
He congratulated us on our results and slowly started to hint that we were being goofballs when it came to training. We found that we seemed to recover faster and it became a little easier to eat enough to gain weight.
We were still doing a mishmash of training routines, but more and more of our lifts were big compound lifts, more postural and strength work was being worked in, and we were ditching a lot of our mainstream bro-science bodybuilding habits for evidence-based bodybuilding, strength training and athletic conditioning stuff.
We wound up building Marco a blog, and to return the favour Marco offered to help us out with our ectomorph strength and muscle endeavours. The workouts were more enjoyable, our strength was going up a hell of a lot quicker, and we felt healthier than ever.
Most of the people emailing us were struggling to stick to ridiculous meal plans and finding it nearly impossible to fit into their work or university schedules, and understandably so. That was one of the things Jared and I struggled with the most, since all the other information out there is for guys who can effortlessly eat tons of food. Recipes that were healthy, tasty, easy to make, easy to fit in our stomachs, and optimized for stimulating muscle protein synthesis. Marco started crunching numbers, rigorously testing out training plans with some of his skinny personal training clients, and he took another course at the Postural Restoration Institute. The shirt I’m wearing in the Program video doesn’t fit my arms or shoulders anymore! We’ve got a members forum hidden away behind this blog post where Marco, Jared and I, along with all the other Bony to Beastly members, are scheming away at how to constantly improve everything. The Bony to Beastly program now also includes a membership to that community, and coaching from Marco and I throughout the entire process. We’ve got a great bunch of people all with a similar passion and all working towards the same goal. Once I started with deadlifts and squats that was a period of about 3-6months to get to 90kg.


This is not to say that squats and deadlifts aren’t incredibly effective—they are—but this could be due to different reasons—the sheer number of muscles they stimulate simultaneously, for example. I do have the wide shoulders (especially after training) associated with a more mesomorphic body type.
I would guess you’d gain somewhere between 20 and 30 pounds, depending on how much weight training experience and muscle mass you already have. If not corrected, the course deviation would continue to widen, and just a few hours later, our pilot may wake up and find himself in Alaska! Make sure your weight training program is properly designed to help you get stronger and you are working on increasing your strength. Be certain that (a) you are not overtraining in duration or intensity, (b) you are allowing adequate recovery time in between workouts (appropriate frequency of training), and (c) you are allowing appropriate recovery for your body (some people can thrive on higher volume, higher frequency training, others cannot).
Studies on concurrent endurance and strength training show that cardio can interfere with strength at levels of more than 3 days a week especially if all the cardio you do is high in intensity. It has been shown not only to help improve performance during strength and anaerobic training, but also to help prevent muscle loss.
This is a very smart move because not only will the extra muscle help them with their game, but it will also instil good workout habits for them in the long run. Once you see how you are progressing, then you can shift it in either direction to meet your needs. If you take creatine and work harder because of it, that will enable you to build more muscle. Cardio training in higher quantities or intensities does tend to have a negative impact on your ability to build muscle, so keep it to 2-3 times a week for 20 minutes or so (and to a lighter intensity such as walking). We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.
Or they’ll try to look itty bitty (or fat) using a bunch of tricks to make the after shot more impressive.
Hell, it took a long time to figure out what we even were: ectomorphs, because of our small bone structure and long lanky limbs, and hardgainers, because of our muscle-resistant muscle fibres (slow twitch muscle fibres) and thyroid dominant hormone production.
We always got our workouts in too, no matter how busy or sick we were. One week the gym shut down for renovations so we made  a makeshift half-functional gym in our design office.
Many of these bodybuilders are not only genetically gifted at putting on muscle, they’re also pharmaceutically gifted at putting on muscle!
The only difference was that one group had their lifts organized into full body workouts, whereas the other group did a classic triple split routine.
This kept their bodies perpetually primed for muscle growth whether or not their training was optimal or not. After dozens of articles, books, lectures and seminars on performance nutrition, sports nutrition, bodybuilding nutrition, etc, I had a pretty good grasp of it.
Better yet, he understood health, hormones, performance, strength, posture, alignment and how all of that fit together.
We were slow to take his advice, since Marco isn’t the type of guy to list off his credentials. We were gradually standing straighter and feeling better, and my strength was going up by leaps and bounds. It was great knowing that the workouts we were doing in the gym was giving us strength we could use in the real world, too. We asked Marco if he was game to help us, since we knew he was a crucial part of making this program the best one out there. Where were all the meals you could cook in bulk and reheat, prepare quickly and wolf down, carry around on the go, whip up in a blender, prepare for dates, etc.
To our utter surprise, he gained an astonishing twenty pounds in five weeks … and still had abs.
My face looks way better, I look and feel way healthier, I fit into clothes better, and my strength has more than quadrupled on almost all my big lifts. When you can work up to a decent weight, then the effect of weight and repetitions will release growth hormone. I found what you guys have made to be very easy to read and ubderstanfm it also helps that I can relate with everything your saying as well. I have a small appetite, narrow wrists, neck and ankles, very long limbs, a very long torso, and I’m predominantly made up of slow twitch muscle fibres though, making my wider shoulder span pretty much my only mesomorphic trait.
Should I drop my calories further or does it sometimes take more than a week for things to start taking effect? Sure, he could change course in Alaska, but he would have taken a time-consuming and costly detour. Below 100 grams neuroendocrine abnormalities such as decreased thyroid conversion may occur.
However some people - women in particular - avoid serious weight training and almost everyone misses workouts or just goes through the motions from time to time.
The research also showed neuro-endocrine adaptation to calorie restriction and increased hunger which could indicate likelihood to eat ones way out of calorie deficit. However, for maximum fat loss, it's beneficial to include frequent cardio, so this is a conflict of opposing goals. Today we've got some great motivational tips to keep you focused during these last few days of your transformation!
Once we figured that out we started to make some progress—it turns out there are a lot of bodybuilders out there who reach out to ectomorphs and hardgainers, so we were in luck. Partly because we were too ashamed to tell our friends and family that we were trying to build muscle.
Everyone else in their study group will gain nothing, but they’ll have pretty stellar gains regardless. Judging by our bodies, diets and exercise habits … Jared and probably fell on the low end at the time – bad news for bodybuilding. Not only are they the people who can get away with paying attention to the rules a little less, they aren’t even playing by the same rules in the first place. Instead of training a muscle group once per week, resulting in a couple days of elevated muscle protein synthesis and then a few days of nothing much happening … you’re keeping all your muscles primed for growth all week long. All of a sudden we were maximally stimulating muscle protein synthesis at regular intervals over the course of the day, optimizing our macronutrients and micronutrients, experimenting with carb and calorie cycling, scheming up recipes that allowed us to eat more, and, err, being ten times more anal about all of that than we needed to be.
Jared’s stubborn chest muscles finally exploded in size, and with my following along doing those same workouts I was finally able to bench 225 pounds! They don’t improve your results, they just make living a healthy lifestyle a whole hell of a lot harder.
Not only were Jared and I doing most exercises improperly for our lanky ectomorph frames, we were just plain doing them improperly for anyone’s body type. Even the contents of your digestive system will show up as lean body mass in some body composition tests, right? If results aren't forthcoming, you can't afford to not get the most from every workout, let alone miss. If you're doing body weight exercise or non-progressive types of strength training (if you're bopping around in your living room with a DVD "workout"), it's time to step up your game. If you're getting healthier, leaner, stronger and more muscular consistently, with under 7 hours of sleep, god bless you. One solution is to keep up the frequent cardio but keep some of it low to moderate in intensity and don't overdo the duration (hours and hours of daily cardio are not needed. I was telling him that we were drinking high-carb workout drinks mixed with protein while working out. If you're weak as a kitten because you starved yourself on some insane close-to-zero carb diet, that makes muscle-building training awfully difficult.
Join a serious gym, or put a power rack down in that dark, dingy basement of yours and start lifting some real iron.
If you're stressed and you know it, escape the source of the stress or develop coping mechanisms fast or your training will be an uphill battle. If you can't lose fat with 45-60 minutes per day, there is something horribly wrong with your nutrition).
Backing off high volume cardio when fat loss is a primary goal is counter-intuitive, but if there are confirmed losses in LBM, and you've been stressed and overtrained, sometimes it's better to use moderate amounts of cardio and manipulate your nutrition to get the calorie deficit you need. Increasing it by 1% is still progress … but it likely wouldn’t be noticeable progress. Do 80% of the heaviest weight you can for 5 reps of 5 sets on bench, deadlift, rows, and swats (front and back squat). Not very healthy sounding, but the high rep, heavy weight squats and deadlifts work and you will be beastly strong as well.Dig in!



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Author: admin | 13.06.2016



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