Bulking up/Strength Training for Baseball

  • Posted by a hidden member.
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    Feb 02, 2008 12:07 AM GMT
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    Came across a great workout routine and article called "Bulking Up for Baseball" by: Evan Waters on Bodybuilding.com

    Lemme know what y'all think...I'm gonna change my workout routine over to it for preseason conditioning and track my results.

    If you look for the article on there, it has printable workout tracking logs, it's pretty cool! Come game time, we'll see how my game improves ;-)

    It consists of following:

    Day 1: Legs and Abs.


    Squat: 4 sets of 15 reps
    Stiff-Leg Dead lifts: 3 sets of 12 reps
    Hamstring Curl: 3 sets of 12 reps
    Leg Extension: 2 sets of 10 reps
    Walking Lunge: 2 sets of 20 steps
    Leg Lifts: 1 set of 30 reps
    Crunches: 2 sets of 15 reps
    Oblique Twists: 1 set of 25 reps
    Reverse Crunches: 1 set of 30 reps


    Day 2: Arms and Chest


    Close-Grip Bench Press: 4 sets of 8 reps
    Flies: 2 sets of 12 reps
    Tri Pushdowns: 3 sets of 10 reps
    Skull Crushers: 2 sets of 12 reps
    Overhead Dumbbell Extension: 3 sets of 10 reps
    Tri Pull downs: 2 sets of 8 reps
    Forearm Curls: 4 sets of 10 reps
    Wrist Curls: 4 sets of 10 reps


    Day 3: Shoulders and Back


    Bent rows: 3 sets of 15 reps
    Back Extensions: 3 sets of 25 reps
    Wide Grip Pull-ups: 1-Failure
    Lateral Raises: 2 sets of 12 reps
    Machine Rows: 2 sets of 8 reps
    Cuban Press: 3

  • Posted by a hidden member.
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    Feb 02, 2008 10:23 AM GMT
    Jock,

    Did you read the reviews of this article?
    http://forum.bodybuilding.com/showthread.php?s=&threadid=234952
    I'm not impressed with what Evan has written.
    Evan defends the article by saying things like "Notice my shoulder workout has high reps. Sticking with high reps will strengthen the muscle, but not necessarily bulk it unbelievably."
    This just underlines his misunderstanding of basic physiology. While there is no relationship between muscle size and muscle strength, there is a STRONG relationship between a CHANGE in size and a CHANGE in strength. In other words, his comment about making a muscle stronger without making it larger is contrary to established thought.
    The shoulder exercises are insufficient, so are the chest exercises. I consider the Cuban Press to be fairly dangerous as well - risking your rotator cuff muscles which, if damaged, will END your baseball playing.
    Please don't do this workout, Jock.

    Joey
    NSCA-CPT
  • Posted by a hidden member.
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    Feb 02, 2008 11:46 PM GMT
    I appreciate the advice...

    So maybe I should rephrase my question then...

    the workout I referenced isn't so great, anyone have any recommendations for a good strength training regimine for baseball?

    I'd appreciate any advice

    I've always done my own thing, but sorta wanting to change things up