![]() ![]() ![]() As I said earlier, if you're just toodling along slowly you can get away with a crap diet and poor sleep. That's where you just can't add weight or reps or sets. No worries, you couldn't do more weight or more reps, just do more sets - you do a fourth set, even if you only get 1 rep. You were supposed to do (say) 100lbs 3圆, and all you could do was 100lbs 6,5,4. The first is where you don't make your target reps. Yes, if something's giving you results why would you stop it?Īt some point in every routine you stall. Best to begin with the same workout every time, though. So on Monday you do A, on Wednesday B, on Friday A, next Monday B, and so on. (B) dumbell lunge, barbell deadlift, barbell overhead press (A) barbell squat, barbell bent-over rows, barbell bench press You might want 2 exercises for variety, alternate two workouts, for example, But you only need 1 exercise for each of squat/lunge, pull and push. Lunges with dumbells, dumbell clean, dumbell overhead pressīarbell squat, barbell bent-over rows, barbell bench pressīarbell front squat, barbell deadlift, barbell overhead pressĪnd so on and so forth. Squats with dumbells, bent-over one-armed dumbell rows, dumbell bench press Pistol squats, rock climber chinups, handstand pushups Split squats with rear foot elevated, chinups, pushups with feet elevated I won't give examples of machines because there are too many different ones, but the rest,īodyweight squats, inverted rows with knees bent, knee pushupsīodyweight lunges, inverted rows with legs extended, full pushups The "something heavy" can be our own bodyweight, machines, dumbells or barbells or kettlebells or jugs of water or whatever. Put another way, in every workout we should do a deep knee-bend, pick something heavy up off the ground and put something heavy overhead. Voila, three exercises work the whole body. Good posture and bracing in all of them will work abs and lower back. Pushes will work chest, shoulders and triceps. Pulls will work upper back, biceps and forearms. Squat/lunge will work calves, quads, hams and glutes. So in every workout, we want a squat or lunge, a pulling motion and a pushing motion. And squat/lunges strengthen legs, so gait improves. And it turns out that if we use good posture - straight back - and brace abs and lower back while doing it, these exercises actually strengthen our "core" muscles - so bending and twisting become stronger, too. That leaves us with,Īnd these are the 3 things we need to do in the gym, do them under a big load, then the lighter loads of everyday life will be easy. Squats and lunges use basically the same muscles, so we can merge those two. Gait - walking and running - is trained on the track, not so much in the gym. Well, bending and twisting under a load is a bad idea, so we won't do that. Well, if you pull 100lbs in the gym, 10lbs of groceries won't be a problem.Īnyway, so let's look at our movements. 25% of people over 70 in the West can't lift more than 10lbs off the floor (pull). So we load weights on ourselves while doing them. So for good health, we want to get strong in these 7 movements. The human body, medical types tell us, has 7 basic movements:īend, twist, gait, squat, lunge, pull, push Keep the good attitude up and you'll achieve your goals. Most likely you'd stall somewhere along the way and have to change your approach, but you'd still add pounds to your lifts, get stronger and fitter. 3 workouts a week over the year, 1lb a workout would be another 156lbs. You don't have to do heaps more, just 1lb, 1 rep or 1 set is enough. But if you squat 90lbs today and 95lbs tomorrow, that's definitely more, well done, keep going. If you squat 90lbs 3x4 today and leg press 150lbs 4x10 tomorrow, was that more? Who knows. That's simplest to do if you pick 3-6 exercises and just do them. You stress it because you ask it to do more than it was doing before. If you squatted 90lbs 3x4 yesterday, today it should be 95lbs 3x4, 90lbs 3x 5, 90lbs 4x4 - whichever you like, or a combination. In your lifting, all you have to do is lift more today than you did yesterday. I used to have a 40" chest and 39" waist and got puffed running to the train, another time in my life I leg pressed 770lbs plus two guys on the thing. What matters is that you progress, what you did in the past - good or bad - doesn't matter. ![]()
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