Do all reps and set schemes. To start with you want to do high reps on the bench press with light weight. Try starting with 2 sets of 20 with dumbbells and focus on full range of motion and flawless technique. This is not a training-to-failure phase but rather to prepare you for later lifting. You can do this 3 times a week, so start off light enough. However, aim to increase the weight slowly every week. After 12 or so lifting sessions, you should be ready to lower the reps and up the weight accordingly. Personally, I'd drop to 3 sets of 10-12 and again aim to increase the weight every week, you can so this 2 or 3 times a week for chest. It sounds like a lot but the weights you'll be doing will not be so heavy as to cause much muscle trauma. What you can do is to have heavier and lighter lifting days during the week. Maybe after another 9-12 lifting sessions like this, take a 'rest' week from benching. When you train again switch to barbell and say do 3 sets of 6-8 reps for more weight, aiming for small increases in weight. This time you can take it to near failure and explore your limits. See a pattern here with the reps and sets? The classic idea is to cycle through high to low volume, and then back again. For pure mass building higher reps to failure is key, however you need to build technique first as a beginner. Low reps allow you to lift more weight primarily by training your nervous system to recruit max number of motor units, i.e. use more of that muscle mass you've been building. Don't forget to each more than usual when you are doing high reps.

Is it ok to strat VJB beginner plyometrics, if im only 12 year old, next week i'll be 13. And i'm only 5'4 or 5'5 tall? And should i do all exercises with max strenght. I mean if i do ankle jumps to i hav to jump as high as i can get?

ok at 13 you may do vjb as long as you maintain good form. and you may do plyos your level at maximum power.

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Ok! here's the deal: i`ve done beginner, novice, intermediate, advanced plyos, novice weights and intermediate strenght focused VJB programs. ( in that order)
What do you think i should do next? PLyos or weights? Or should i use the test which is in the VJB to determine?
I have 3 choices - INtermediate "balanced" program, INtermediate "reactive" program and advanced full program! What are your suggestions?

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Vert leap - 39.2 in
Standing vert - 32
Running vert - 36
Bench press - 231 lbs
Squat - 300 lbs

you should re-test using the guidelines in the VJB then post them up here so we can help u

------In ur SIG it show that ur vert leap is 39" but ur vert jump is 32... what the diffrence between leap and jump???

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Height: 5,9"
Weight: 141lbs/64kgs
Reach : 7,7"
Wing Span : 6,3"
Standing Vertical: 27 inches(last tested-May 1)
Running Vertical: 30 inches
Goal Standing Vertical: 45 inches
Goal Running Vertical: 50 inches
Position: PG, SG, SF
Program: VJB Novice Weighs + Stronglifts 5*5
Soccer-Basketball-Rugby

LEAP is 1 foot running jump, VERT JUMP is standing jump off 2 feet and no run-up. OK, i will re-test after resting 1 week.

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"U miss 100% of shots u dont take!"


Vert leap - 39.2 in
Standing vert - 32
Running vert - 36
Bench press - 231 lbs
Squat - 300 lbs

How did you bench 231? Did you have .5 pound plates or something? I'm just wondering.

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Probably 105kg converted to lbs. I think you can get 2.5kg discs.

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Height 5'7 Reach approx 7'0
BW @ 23 Jul 08: 145lbs (>13%bf)
Re-training start: Jul 08 (post injury+3 mths rehab)

Vertical Training Forum:www.theverticalsummit.com