What are some good exercises to build lean muscle for basketball?
Nov.04, 2009 in
Muscle Building Tips
im kind of lanky and i need to build some muscle. i play basketball for my school and its about to be the offseason. whats the best way to build 15-20 pounds of muscle in like 2-4 months?
also exercises to jump higher
November 4th, 2009 at 3:08 am
keep punchin a brick wall lol
November 4th, 2009 at 3:54 am
Pushups
November 4th, 2009 at 4:34 am
Muscle is not that important work on ya speed and vert
November 4th, 2009 at 4:41 am
Weight has nothing to do with this, since basketball is an endurance sport all your workouts have been to build that and those exercises don’t really build any muscle but tone it and make it more defined. What you want to do is start making your workouts in more power workouts. For example instead of doing 15 reps of 20 pounds three times do like five reps of 35 pounds three times. This will help build more muscle mass. If you want more examples just let me know.
November 4th, 2009 at 5:23 am
Well there’s a number of ways to approach this…
1st, yes, you can put on some more lbs of lean muscle, but keep in mind that you don’t want to get too bulky for basketball, so “lean” muscle is the correct term. In doing so, try to build strength instead of muscle, and the muscle will come…
To do so, I recommend doing pyramids of 12, 8, and 4 reps and possibly using “Muscle Milk.” Muscle Milk is a form of protein “supplement” that promotes LEAN muscle, and definitely does help. (u should examine what calories your taking in, 2, but more on that later…)
So, good exercises for basketball strength:
- Squats – virtually all lower body muscles
- Lunges – virtually all lower body muscles
- Pull-ups – most all upper back muscles, delts, biceps
- Bench Presses – Chest & Triceps
- Military Presses – Shoulders
- Dips – Triceps (and chest in certain forms)
not as important for building mass:
leg curls
calf raises
if you’re bringing in too little calories or the wrong kind of calories, it could keep you from gaining lean muscle mass. Also, when you eat could help (or hurt) as well.
Muscle Milk could help you build some muscle (good, lean muscle) – but probably only take it after workouts (maybe before as well)…
This is getting pretty long, so I’ll leave it at this for now…and add to make sure to get enough rest, to, to allow muscles to recover (and grow)
Good luck!