should i start with novice or intermediate weights?

[A_Munk3y]

i have 32 inch running vert
i do weights at school mon/wed/fri, but not any programs
i just do squats sometimes, leg curls, xtensions, bench ect...

so i was wondering should i start with novice strength training or intermeidate?

also, i play bbal like every day, and i was on the varisty soccer team (ended lke 2 months ago) so i am athletic

IYO what should i start with?!

[bluegreyhound]

What are you lifting stats? How long have you been squatting and benching?

At a guess, I'd do novice.

[A_Munk3y]

not sure if you needanymore like deadlift and other varieties of squats but mainly
bench-195
squat-275
ive been lifting for like 2 years

[bluegreyhound]

I don't know what is in the intermediate program, but usually these things have you training more volume/exercises and with less frequency. What is your bodyweight? I would still say do novice but of course use heavier weights than what a true novice would use. 2 years - is that consistent lifting over 2 years? I'd say intermediate would be more like 3-4 straight years of lifting.

Personally, I consider myself I novice lifter. Been lifting since July 07. Before then I lifted at school mainly around the ages of 14-16 (it was part of the our actual training). Before breaking my foot, I squatted 275lbs for 5 reps (5th set of a 5x5 linear program) and just over 300lbs for 3 reps. Still working up to my all time PRs. I don't do dedicated upper body work in general but last year I stopped at 185lbs bench for 5 reps (5th set of 5x5). So you see, we are quite similar.

[A_Munk3y]

i weight like 154-6 (depends on how much i ate ^.^)
but i guess il stick with novice then

i was just worried cause i saw thats its only like 3 exercises 2 days a week of weights and i thought that was too little
but eh.. i havnt tried it and then the plyos are gonna be even more work
so i guess its fine



by the way nice stats
we arnt similar really, you own my stats ^.^, but i see what your getting at

thnx for the help man
eh... time for class

[bluegreyhound]

To develop strength as a novice (yes, that is what we are) you need to:

(a) keep your program stupid and simple
(b) train frequently
(c) push for consistent progression
(d) use the big lifts and compound exercises

It is that simple. You don't need a lot of variety at this stage. When your squat goes into the 300s you may need some extra hamstring and lower back work. GHR, back raises, good mornings and deadlift variations will do just nicely. Some novices can just do nothing but bring their squat up for 3-6 months and feel more explosive in their sport, feel stronger and jump higher (esp. standing).

You are much younger and will make great gains if you put your mind to it properly. Time is on your side.

[A_Munk3y]

wooot!!
i really thought that raising my vert was gonna kill me

this is much better than i anticipated,
ill just do this novice weights according to the plan. ill make sure to do it to the T and to push myself.
then see my gains after 12 weeks
and then see what i need to do at that point.

seriously, thanks a bunch man
i will def put my mind to it

btw, i just got back from the first time novice weights, and i feel good.

when i get home, ima do the plyos and see how i feel tomorow

[bluegreyhound]

You do know that if you do plyos and weights on the same day it's generally better to start with plyos right? Also, the higher the intensity of your plyos the more of a drain on your CNS and the lower the quality of any high intensity strength training. Just to bear in mind.

[A_Munk3y]

o crap
too late ^.^ did them alrdy

so i guess from now on i should do em separate days?!

i just did on same day cause it said in vjb that the best option was to do them same day :P

[bluegreyhound]

If I had to, I'd do both. Plyos first then weights. You can't do intense sessions of both plyos and strength training on the same day. There will be compromise. If you are fine with this then go ahead. Just be aware.