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is amazing.....................

<a href="http://www.youtube.com/watch?v=87FjkqtK67o" target="_blank">http://www.youtube.com/watch?v=87FjkqtK67o</a>

dead presidents, anyone remember that movie, was good.

<a href="http://www.youtube.com/watch?v=cBxpvjiUppA" target="_blank">http://www.youtube.com/watch?v=cBxpvjiUppA</a>

<a href="http://www.youtube.com/watch?v=-73pP91GwZQ" target="_blank">http://www.youtube.com/watch?v=-73pP91GwZQ</a>

<a href="http://www.youtube.com/watch?v=9sQZVguySms" target="_blank">http://www.youtube.com/watch?v=9sQZVguySms</a>

Hey guys! Just wanna throw a big HELLO in tha room! Well as the title describes, I'm here to get my vert up. So wish me luck
I'm 17 years young, about 6 ft. tall (185cm) and weigh approx. 80 kg (that's about 176lbs if I'm right). I don't know my current vertical, but I can barely touch the rim. I would say I'm not totally inexperienced in working out, as I did some light weight lifting in the past and tried this Air Alert thing, but squats and deadlifts are totally new for me. So last week I decided to create an account in a nearby gym and had two workouts from then (doin' them on Mondays and Fridays). My schedule looks like this:
10 minute warm-up (running)
Lower Body:
a few stretches
5x5-8 90-degree squats (weight is about 40-50kg, because the trainer told me that I need to learn the movement first and then add more weights)
5x5-8 deadlifts (20-30 kg same here)
2x20-25 weighted calf-raises (dunno how much the db weights, I guess it's about 15kg)
5x5-8 Leg Curl (30-35kg did that for the first time without stretching the hams. and I could barely walk for 2 days )
4x10 Leg Press (120-140kg this exercise is the one that I did in my past. But I don't think it can replace the squat.)

Upper Body:
3x8 Barbell Biceps Curls (20-30kg max.)
3x8 Push Press (20-30kg max.)
++ I need a good exercise for shoulders ++

Do you think I'm gonna gain with these exercises? If you have inputs concerning my workout I'd be very happy .
Thanks!!!

sup man!

you can definitely gain with those exercises, but eventually your programming (training program) will have to change, as the weights get heavier.. For example, that lower body routine will be way too much if you are lifting heavy instead of staying light and working on form.. So eventually your routine will need to change to something similar to that found in my intro block article on this site, jackm split, vjb, etc.. something simple, yet solid.

http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

i definitely echo what LBSS said, your upper body needs more pulls.. check that introductory block article to get an idea of an upper body session, for example:

DAY 1B UPPER: High Volume day

- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute

- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC

- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x 10
- S1: DB ONE ARM ROW: 3x10 each arm
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets

- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.

- CORE
- STRETCH

If you fill this out and put it in the journals section, eveyone around here will have a much better idea of where you're at athletically, nutritionally, circadian-rhythm-wise, injury history, etc..

http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/

it really helps

peace man

I haven't even thought about Michigan vs. OSU football this year because each week brings so much anxiety on its own. I can't handle the anticipation. But this is the basketball subforum, and in basketball, my loves go something like this:

1. Duke
2. Wizards
3. Michigan

you should become a mich st fan, they are good, up there with duke, izzo is beast.. want more happyness in sport, become mich st fan.

Duke = National Champs

Wiz got John Wall

Kyrie Irving is playing for Duke this year

And now, Austin Rivers is playing for Duke next year.

Praise Jeebus.

we'll see, when michigan faces OSU, your hypothesis will be tested.

michigan basketball will probably suck, mich st won't.