About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question Hi I want to get my muscles into basketball shape like by doing workouts that pinpoint ones that i would use playing basketball. Im a male, 16 years old, ive been seriously working out for about a year now. Im trying to put weight on but im having touble keeping it on; Im 6'2, 170 lbs and i want to weigh about 180 by november, i drink weight gainer after i lift but i never really gain much weight. Do you have any suggestions on what kindof weightlifting program i should be doing.
Also i have sprained both of my ankles in the past couple of weeks do you have an exercise to help make them stronger?
Thanks,
Brian
Answer Brian - It is very hard to gain that much weight in just a couple of months. It's also very hard to gain weight (much at all!) at your age. I'm not trying to discourage you, but you should try to keep your expectations realistic.
The best workout for gaining weight is one like this:
Day 1 - chest
Day 2 - back
Day 3 - legs
Day 4 - shoulders
Day 5 - biceps & triceps
Day 6&7 - rest
Each day do 4 exercises for the targetd muscle group, for 4 sets of 8 reps. Lift as heavy as you can.
As for your ankles, there is really no exercise that can strengthen ligaments (which is what you sprain when you sprain an ankle). More leg stregnth might help you have more control, which might lead to less sprains.
