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Tweak my ST routine, please!



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CREATIVECALICO
Posts: 298
1/30/13 6:01 A

Follow the workouts at bodyrock.tv. I think it's best to switch up your strength training routine to get different muscles working and there's so many great workouts there that often only use your own bodyweight.



CREATIVECALICO
Posts: 298
1/30/13 6:01 A

Follow the workouts at bodyrock.tv. I think it's best to switch up your strength training routine to get different muscles working and there's so many great workouts there that often only use your own bodyweight.



SERGEANTMAJOR
Posts: 6,410
1/29/13 11:11 P


Squats and lunges will over time produce the results you want. Leg adduction ( moving the limb toward the midline) does not involve prime mover muscles and the infamous machines in the gym are as effective as the old Sussane Sommers Thigh Master.



NANLEYKW
SparkPoints: (52,451)
Fitness Minutes: (26,518)
Posts: 827
1/29/13 10:51 P

Ooh--one other question....

I've noticed that my outer thighs are looking pretty good and feeling strong. My inner thighs, on the other hand, are...not. I know there's no such thing as spot reducing, so I'm not looking for anything like that--my diet will take care of that in its own time--but if there's something I can do to build up those muscles, that would be awesome.



NANLEYKW
SparkPoints: (52,451)
Fitness Minutes: (26,518)
Posts: 827
1/29/13 10:00 P

Aww, man, but the curls make me feel tough! (And I do do the dips with my hands behind me--perhaps that's why my shoulder has been bothering me.)

I figured I needed to do something else with the lunges and squats, but I'm not sure how to use the resistance bands with them. Off to Google I go....

Thanks for all the other suggestions, too! I'm not familiar with bird dogs or Hindu pushups, so I shall ask Google about them, as well. I do love doing the dead bugs, though--it's such a good name. :)



SERGEANTMAJOR
Posts: 6,410
1/29/13 8:25 P


My first suggestion is to lose the biceps curls and triceps dips. The curls only exercise a very small muscle group which can be worked with compound movement exercises. The triceps are the same and if you are doing them with your hands behind you are over stressing your shoulders and using them in an unnatural movement. If you can do that many squats and lunges increase the resistance using the resistance bands for added resistance or doing a modified version which will make them more difficult, you want to do no more than 8 to 10 repetitions. Add some standing presses using the resistance bands to get the arm and shoulder plus core work. Anchor a resistance band to a low anchor point then do standing rows, add a high anchor point and do some form of pull down.

There are better exercises to do than the dead bug and bicycle crunches, do bird dogs, Hindu pushups, side planks or mountain climbers. The push ups and planks are excellent keep up with those.

These are my recommendations others may have differing ones.



NANLEYKW
SparkPoints: (52,451)
Fitness Minutes: (26,518)
Posts: 827
1/29/13 7:52 P

Up until last month, I was going to a boot camp class that took care of my ST. The most recent session was cancelled for low enrollment (how that's possible the first session in a new year, I don't understand--where are all the New Year's resolution people??), so now I'm on my own.

I don't belong to a gym, so I need something I can do at home with the equipment I have--body weight, a set of resistance bands, and 15-, 10-, and 8-pound dumbbells. Here's what I've been doing the last couple of weeks:

Bicep curls: 2 sets, 10 reps @ 15 lbs.
Tricep dips: 2 sets, 20 reps
Forward lunges: 2 sets, 20 reps
Squats: 2 sets, 20 reps
Bicycle crunches: 2 sets, 25 reps
Dead bug: 2 sets, 15 reps
Pushups: I'm doing the 100 Pushups Challenge, so I do whatever is specified for that day. Today was W2D2, so it was a set of 12, set of 13, two sets of 10, then a set of 15
Plank: 2 minutes (Trying to get up to a 3-minute plank, so today was actually 2:20. I'm attempting to increase 5-10 seconds each workout.)

I was doing lateral raises with a "light weight" resistance band, but my shoulder has been bothering me for a few days, so I've laid off.

I'm open to any suggestions for improving what I'm doing--additions, changes, whatever. Bring it!



 
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