Need Weight lifting help

[LakersFan7]

I'm sterting out with VJB novice weight lifting with my own upper body weight lifting program. I am wondering if I should do strength training or rather increase my muscle mass?

[Young Athlete]

Useless muscles mass won't help you jump you want desnse muscle. A strength training circuit would be the best. stronglifts.com 5X5 for beginners could be implemented nicely here.

[THE X-FACTOR 1]

Basically you don't want too much muscle mass because I had the same issue that you have. What you would want to do is increase your speed and strenght because you are 5,9" that is good PG height and one of the key things a PG needs to be able to do is blow past defenders so basically you need speed also try long distance running that will give you more wind and strengthen your leg muscels.

[ridnour08]

ya 5 sets of 5 reps for the compound lifts would be good for you.
and 3 sets of 8 reps for the isolation

[Young Athlete]

No, compound lifts get stronger isolation exercises are worthless.

[redsoxfan15]

As stated above focus on compound exercises. Isolation exercises can be good to an extent as in abdominal training and some calve training can help.

But avoid leg exercises like legpress and any other exercises that require you to sitdown to complete.

i understand the legpress is a compound exercise but use the squat, deadlift if possible.

[LakersFan7]

Sweet guys thanks for da info on compund lifts, but heres the problem:

In the VJB it says to do novice strength training only 2 times a week, not 3. And it BARELY gives any info on upper body weight lifting and stronglifts.com begginer program cant be done with VJB novice weight program!

[JCsBck]

Originally Posted by LakersFan7

Sweet guys thanks for da info on compund lifts, but heres the problem:

In the VJB it says to do novice strength training only 2 times a week, not 3. And it BARELY gives any info on upper body weight lifting and stronglifts.com begginer program cant be done with VJB novice weight program!

Just do the ws4sb upper body workouts with VJB.

[bluegreyhound]

Originally Posted by LakersFan7

Sweet guys thanks for da info on compund lifts, but heres the problem:

In the VJB it says to do novice strength training only 2 times a week, not 3. And it BARELY gives any info on upper body weight lifting and stronglifts.com begginer program cant be done with VJB novice weight program!

If you are a novice just about any beginners strength training program will give you gains. Just choose one and work to your goals.
So, you can choose to do just stronglifts 5x5 if you want. Personally, I would do some higher volume lifting (e.g.4x12) 3 times a week if in off-season for a few weeks. This will prepare your body better for 5x5 down the road- trust me on that. Stronglifts is a cookie cutter program - potentially packs on some mass as well as strength. However, it will be functional strength and useful bodymass gained. Get up to 1.5XBW squat or above and then incorporate plyos and power exercises that everyone here seems so fond of doing. You will be pleased with the results, especially the impact on your standing vert and 2 foot jumps.

[Young Athlete]

All you do is alternate between workouts every time and add the 5lbs. It's simple just do it 2X a week.