I have been bothered by this question. Should I do exercises at the gym with low reps high weights or high reps loss weights? Which exercises should I add to my workout? Which gym splits are the best? I can even post about my workout if it would help to answer my questions.
I may be able to assist you here at least in a general sense. Having more information is important. What does your weight lifting routine look like now ? How long have you been weight training ? Are you weight training to support your badminton goals or just for general fitness ? How old are you ?
Well now I want to change my workout splits? So I want to know which ones to do. And any badminton specific exercises would be highly appreciated.
Squats, deadlifts, cleans, Bulgarian squats, hip thrusters, weighted lunges, box jumps, pull ups, overhead press, cable press down, lat pulldowns, any core exercises. Perhaps one would want to incorporate bench presses at one point each week to counteract muscle imbalances too. A As for heavy vs lighter weight, I would say do both? You want power and explosiveness from lifting heavy but also that endurance and time under tension from doing many reps. Especially for the legs.
I would agree with the exercise choices above. But I have a question for Ketan. What kind of gym do you have access to and also do you know how to perform some of those lifts mentioned above ?
Yes I do know most of them. I am going to talk to my trainer about deadlifts. As for the others, I do almost everything mentioned. The gym I workout in is the gym is the housing society where I live.
Do you mean that if I do 3 sets of each, I should first do heavy weight low rep, then medium weight medium reps and then low weight high reps?
Can anyone tell me about more exercises for all muscle groups for badminton and about the workout splits that I should use? Please note that I workout 6 times a week.
In the weightlifting section, there is a cable cross over, lat pulley, chest press machine, leg press, pec dec, 2 benches leg extension/curling, squat rack dumbbells and barbells of all sorts. In the cardio section 2 treadmills, 2 cycles, elliptical machine and some kind of machine which vibrates the whole body.
How many days do you play badminton and for how long ?Also when you play badminton are you playing at a high intensity?
I play everyday but the intensity varies according to the opponent or the kind of match i.e. a tournament or a fun match.
Ok here’s a workout that should fit your goals. The creator is this program has trained many athletes up to the Olympic level. Give it a try for a couple months and I’m sure you will have good results https://www.t-nation.com/training/athlete-lean-athlete-strong
The loaded carries and farmers walks are core exercises..... He also has a abdominal circuit on the last day.
Yes however both program will give you similar results for your goals. When it comes to lifting weights the most important thing besides using good form is to be consistent. So chose one of these programs, follow it for 2-3 months strait. Then you can reevaluate where you stand.
