I’m trying to bulk up. I’m in the beginning of Phase II of Scrawny to Brawny. I love basketball and play on an intramural team and once a week with friends. I’ve been separating the days for my weightlifting and basketball as indicated below but I read another post indicating that it’s better to combine high intensity work (e.g., lifting and basketball) on the same day. I’m interested in people’s opinions on this. I try not to play basketball for too long a duration because I know that gets your endurance muscle fibers activated. Below is what I’ve been doing the past 2 weeks. Any suggestions about changes to my routine would be great.
Monday Evening: intramural basketball (2 20 min halves)
Tuesday: 5x5 deadlift, 5x5 dips, 2 sets of cable rows, core work
Wednesday: Off day
Thursday: 5x5 front squat, 5x5 incline bench press, 2 sets of bulgarian split squat, 2 sets of one arm rows, core work.
Friday: Off day
Saturday morning: 45 min of 3 on 3 basketball
Sunday: 5x5 chinups, 5x5 Hang clean & press, 2 sets of cable pull throughs, core work.
Is this too much leg work because basketball works the legs? I sometimes skip out on the Sat basketball (even though I want to play) because I don’t want to interfere with my bulking goals.
I’m 5’5", 135 and I eat at least 3500 mostly clean calories a day. I know I have to eat a lot to make up for the calories I lose plaing basketball. Note that I have all the core work listed because I have a pretty weak core. That was the only part of the S2B assessment that I got 2 points on (the worst possible score).