Aces High Bulletin Board
General Forums => The O' Club => Topic started by: moose on January 29, 2006, 10:50:04 PM
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Hey, I'd like to build upper body strength before softball season starts... Using free weights, what are some exercises I can do to gain muscle in my arms?
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Bench press dumb bell curls and tricept pushdowns would bea good start.
Also do some shoulder work as b ball is tough on the rotator cuff.
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What fart said; normal **** with bench and shoudler press should be a staple. I found widening my bench grip a few finger widths helps. And keep your back straight on seated rows, otherwise you're wasting the rep.
Tri pushdowns will definitely give ya results, but throw in some dips too. Prop yourself between two benches and throw some weights on your lap (20-40lbs)... a few sets of these 3 times a week. Elbows out will work your lats, elbows in will kill your tri's. :)
We used to do something with freeweights called 'Ahnolds'. In a seated position, hold one weight in each hand out front (palms in), elbows nearly touching, forearms perpendicular to the ground. Extend upwards and rotate both arms outwards 90 degrees, ending up in a superman kinda position over your head, palms facing forward now, then bring them back down to the original position. Dunno the real name of the exercise, so I cant find pretty pictures. You should be working all areas of the deltoid and upper pectoral in one motion. :)
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The main thing I learned about muscle building is make sure you do it evenly. Developing one muscle group with out working the opposite group can have worse effects.
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http://exrx.net/
http://exrx.net/Lists/Directory.html
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If you want to gain muscle you have to eat more, like 4 + meals a day while lifting. And make sure it's high in protein, but you need a lot of carbs as well.
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And rest, too.
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Buy a car without power steering.
-SW
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I use free weights 3 times a week, but if you are training for softball I would suggest you think about dive bomber pushups. They add muscle and keep you flexible for that ever important "bat speed". If you decide on free weights, stretch before and after. Like the others said, presses and flys work well for upper body.
if you need to know how dive bombers work (http://www.roughsex.org/motoskin/id47.htm)
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Umm switch hands in the shower?
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Date a fat woman and then wrestle around with her in bed
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Moose,
If strength is what you want, then look no further than exhausting large muscle groups. That will increase strength, bulk, faster than anything else. Keep it simple, that way you'll be faithfully executing it everyday.
Jim Parque, ex-White sox pitcher, is my sons pitching coach and he's help us build a strength and conditioning program for my son. Now, his program is different from the one I'll recommend to you due to his age (he does light weight, lots of reps) but the concept is the same:
He gave us this URL to set up a basic program.
Just remember, your stomach, hips and legs transfer motion into energy for your upper body. Thats why you see alot of guys in the Majors that have little upper body mass crank out home runs.
When you think you've done enough legs, do some more. Thats the key.
http://www.sport-fitness-advisor.com/baseball-weight-training.html
http://www.sport-fitness-advisor.com/circuit-training-exercises.html
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thanks for the advice guys, this is what i was looking for (amazed that i got so many responses on a board full of flight sim geeks)
oh, and SW i already yanked my power steering pump out, ha ha ha
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Barry Bonds swears by Balco products.
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Good ideas for muscling up. Add stuff for the back. Bent rows and cleans are bueno.
For hitting, 100 swings a day.
For throwing, long toss. Nolan Ryan could do long toss by himself. He'd dump a bucket of balls on the field, pick one up at a time and throw it to the back stop.
Advanced trainging for softball players: Move up to 16 oz curls.
HONK!
Gooss
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come down here and man up... My brother is looking for a good hod carrier... he is a plastering contractor... if you live.... you will be buffed out pretty good by the end of the year and.... earn some money.
My family never exercises unless they are being paid.
lazs
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http://watermole.com/thingstotry/weightlifting.html
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Originally posted by FUNKED1
http://watermole.com/thingstotry/weightlifting.html
funked you scare me some times.
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http://media.ebaumsworld.com/incontinence.wmv
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Originally posted by FUNKED1
http://watermole.com/thingstotry/weightlifting.html
Dude, you are sick..:huh
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If you read that whole description and still chose to click on the photo, then you are just as sick.