pitching and general fitness

[DeustchFire22]

I'm rather new to the site, but not to weight lifting . I am 19 and would like to get ripped and stop feeling like a waste of ****. I recently had an ephinany and am ready to put the work in. I'm really into heavy lifting. I like squats the most (back). I love lifting but hate running (though I'm ready to do it anyway). What I'm looking for mostly is power. I want to use all my muscles symmetrically and try not to isolate so much. If someone could please help with a lifting/cardio schedule (I need some days to practice pitching) then it would be much appreciated. Thank you for your time.

[bgb1990]

well from the sounds of that post, it seems like you are looking more to be a power lifter in strength, but a body builder in looks. first thing you have to figure out what your goals are exactly. what are your current stats?

[DeustchFire22]

I'm looking to look better and strenghthen my overall athletic ability. Without degenerating my pitching.

Squat: 295lb (what to get to the 500+)
Ab twist : 75lb (cable machine)
Chest flys: 180lb (machine)
And I wing everything else looking for a three rep max. (Lat pulldowns, wrist rollers,curls,tricep extensions,etc)

[bgb1990]

by stats i meant height, weight, usual workouts, bf% if you know etc.

[DeustchFire22]

5'10 225lb and my workout is above. a good amount of muscle but alos good amount of bf

[bgb1990]

wait all you do is squats, ab twists, and chest flys?

[DeustchFire22]

I do more just didn't know the weight used for each exercise. Do you think u have something for me?

[bgb1990]

yea i can make something up for you if you want. im an ACE certified personal trainer and have been lifting for over 4 years myself. my only issue is since I am not educated in specific sports training im not 100% on what to do for pitching. i would imagine it comes more from strength of the rotator cuff as opposed to the muscle itself. am i correct in that?

[DeustchFire22]

There are exercises to prevent injury to the rotator cuff but pitching mostly needs strength from the legs hips and core. And thank you very much for your help

[Sirtificate]

The key to pitching is strong legs and flexibility. And being tall. Obviously form is very important. Make sure every pitch looks the same coming out of hand. obviously your rotator cuff is important as well but don't over work it if you pitch alot

[tmor6]

And I wing everything else looking for a three rep max. (Lat pulldowns, wrist rollers,curls,tricep extensions,etc)

Yep, sounds like you fit your username. The "Deutsch" part...

[DeustchFire22]

So what routine do you have in mind bgb?

[kjd2121]

Try the HCT-12 routine. See the sticky.

Are you talking about a Pitcher in Baseball?

[Sirtificate]

Body building is the exact opposite of what someone would want as he explained in his goals. Why would he want to be big and bulky with no flexibility opposed to overall strength that shouldn't ruin his flexibility. I know these are generalizations and you don't get big and bulky overnight... just saying.