How to Build Lean Muscle for Baseball
Building lean muscle for baseball is important, but you must first understand your goals. Your arm and lower body are probably the two most important areas for building lean muscle. You need a routine that strengthens your legs,and builds up rotator cuff strength. Push-ups and chin-ups are an excellent way to build a lean upper body for baseball. With upper-body training for baseball, you generally want to use lighter weights and do more reps.
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Things You'll Need
- Two three- to five-lb. dumbbells
- Eight-lb. medicine ball
- Chin-up bar
- Two 20-lb dumbbells
Instructions
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Baseball Workout Routine
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1
Stretch properly before beginning your baseball workout routine. The last thing you want to do is injure yourself or pull a muscle.
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2
Warm up with 15 to 20 minutes of jogging. This gets your heart pumping and helps to strengthen your core.
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3
Use a medicine ball to perform squat thrusts. Hold the medicine ball in your outstretched arms, and squat down, making sure not to bend your knees beyond your toes. Come back up. Do three sets of eight reps.
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4
Build up your rotator cuff by using the three- to five-lb. dumbbells. Extend both arms outward, rotating them in a small circle. Do three sets of 10 reps.
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5
Do push-ups to build up your upper body. If you can't do push-ups, you can bench press with the 20-lb. dumbbells. Try to do three sets of 20 to start out. Remember to keep your back straight.
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6
Do chin-ups for a total upper-body workout. Your palms should be facing you when you're on the chin-up bar. Do three sets of 8 reps to get started.
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7
Do lunges to develop lower body strength for baseball. Take a dumbbell in each hand, and put both feet together. Starting with the left leg first, lunge in a slight stretching motion. Step back into place, and alternate legs. Do three sets of eight reps.
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