Completely Changing My Workout (Need Help)

[generalbbb]

My Workout right now has been more or less bulking and such, but now my aim is endurance and toning for Tae Kwon Do and tricking.

Also I started volleyball and upping my vertical wouldnt hurt.

Question is, should I still do deadlifts, squats, benches, etc?

What workouts do you guys recommend?

Thanks.

Oh and if it helps im 5' 10" ectomorph 148 pounds (67 kg) with around 6% body fat.

thanks again

[compleks]

Originally Posted by generalbbb

Question is, should I still do deadlifts, squats, benches, etc?

Yes. They should generally be your staple lifts.
Deadlift, squat, bench, rows, chinups, dips are the basic lifts that your workout should be based around. There may be some differences depending on who you ask, but you get the idea.
Olympic lifts are also an option, if you can learn proper form.

[generalbbb]

ok so for my goals i should do those basic lifts but not too much weight and more than 10 reps? (like around 3-4 sets of 12)?

[chicanerous]

Endurance primarily comes from repetition of a skill and being in good cardiovascular shape. You shouldn't lift weights to build endurance for volleyball or tricking -- the endurance you can build with weights will be in movements that have no application to either sports.

You should lift for strength and power, meaning: low reps, heavy weight, not to failure with frequency and overall low volume. Progressively add weight over time while keeping your reps low in order to increase your strength.

Before this, depending on how much experience you have with heavy compound lifting (not much from the sound of it), you should learn the basic form and slowly build up to using heavy weights.

[compleks]

Exactly what chicanerous said.

Chicanerous is right.

Read this article by Chad Waterbury. He just recently posted it, but in my opinion it is genius.

http://www.t-nation.com/readTopic.do?id=960811

[Trixter]

Or Read power to the people by Pavel Tsatsouline (whatever it's spelled) He covers all the points Chicanerous said. Low volum, low reps heavy weights and most controversal (everyone tells me failure reps trians more, besest shit etcetelara) train to sucess. Try also doing em barefoot. Both sensual and hardcore. Great book. chicanerous and compleks for the win.

[jackenloper]

dude, i'm 6'3'' and weigh 150lbs. isn't 148 for 5'8'' normal weight?

[chicanerous]

BMI will tell you if you're underweight, normal, overweight, or obese for your weight and height in a "normal" population: http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm

5'10" @ 148 is close to the middle of the normal range. 6'3" @ 150 is almost underweight.

I'm trying to make it to "obese" actually.

BMI is useful for comparing your weight to a standard population, but a better analysis of health risks based on excessive weight is BF%. Coming up with these off the top of my head: <12% is about fit/athletic, 12-20% is about normal. 20-30% is overweight. >30% is obese. In an ideal situation, the doctor would take both your BMI and BF% into account. Ideally, your weight would fall into the normal BMI range and your BF% would be in the low teens to be considered "healthy."

[generalbbb]

but i have low body fat so it doesnt matter since most of it is muscle. 6' 3" 150 pounds is seriously underweight OR you have neither fat nor decent muscle.