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!!!
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One thing, when I do the full squat (atg) is it bad if my legs are a bit wider than my shoulders? Also, what amount of sets/reps is ideal for the full squat? like 5x5 or 5x8? ty