I'm 14 and i want to start lifting for basketball (well i have been lifting, but lifting seriously). I saw that you gave that other basketball player really good advice so i wanted to ask you guys for advice.
My current cycle is this (I started it this week)
Squat 1 warm up set for 8 reps then 4 sets of 6.
Bulgarian Squat 2 sets of 8
Romanian Dead-lift 2 sets of 6
Bench 1 warm up set for 8 reps then 3 sets for 8 reps
Barbell Row one warm up set for 8 reps then 3 sets of 8 reps
Dips 2 sets to failure
Chin ups 2 sets to failure
Snatch grip deadlift 1 warm up set for 8 reps then 4 sets of 6 reps.
Reverse lunge 2 sets of 8 reps
Romanian Deadlifts 2 sets of 6 reps
Dumbell Press 1 warm up set of 8 then 3 sets of 8
Dumbell Tricep extension 2 sets of 8
Dumbell Curl 2 sets of 8
Wrist curls 2 sets of 8
I do jumprope to warm up before the leg workouts. My stats are Bench press:135 Squat:200 Deadlift:210 My vertical jump is 23 inches. My Goals are to add 40 pounds to my bench press, and 80 on my squat and deadlift. Also I hope to add 6 inches to my vertical leap. Do you think i should do a pendulum cycle or do you think i should just try to get stronger?