questons, questions

[marie]

Hey there, I love this sight, it's full of the kind of exercises I've always wanted to be able to do. Any advice on what exercises a wimp should begin with, including sets and reps. Also, I need to lose a bit of lard from my stomach, any good ideas??? Another question, I can do 1 legged squats but only reps of 1, I can't seem to get the reps higher, any advice would be appreciated as it's really frustrating. Thanks guys and once again, this a great sight.

[koltz]

1 rep one legged squats are a respectible feat for a beggining wimp :)
You really just either do them or easier weighted or ply squats for reps and progress in strength \ endurance , nothing special unless you have a limiting factor which you should work on directly and by removing it youll be more efficent

You know what stuff to do jut by trying it , I don't see the point in asking us what exserssies you can do we have no idea about your stats and the like but it doesn't hurt to try and see for yourself

[marie]

Do you mean just try them all to see which ones I can do and then work on them. What about the ones I can't do, do I just try to workout an easier variation to build up strenght??

[koltz]

Hmm , you shouldn't workout according to the levels on this site , pretty messed and unexplaining it's only a listing though

you should see what you can do , suppose you can do pushups for 50 reps and you need to go for lower reps in your program so do incline pushups or dips

[plancheismine]

a way to gain more reps on Pistols is do them rolling up from your back so do it faster but go through the full ROM. :wink:
welcome

[marie]

Thanks, I'll give the rolling one leg squats a try.
50 push ups is a feat I can only dream of. Like most women, my upper body strenght lags way behind my lower body strenght. Any ideas for increasing chin reps, again I can do reps of one but can't seem to budge it over that??

[Kartel]

Thanks, I'll give the rolling one leg squats a try.
50 push ups is a feat I can only dream of. Like most women, my upper body strenght lags way behind my lower body strenght. Any ideas for increasing chin reps, again I can do reps of one but can't seem to budge it over that??

On the chins I would try doing negetive chin-ups.

You get a chair and put it under the chin-up bar.With your chin above the bar you raise your feet of the chair.

Now you lower yourself down really slow until you are straight armed.

Then you put your feet on the chair and start from the top again.

So your legs are doping the positive phase and your back,arms are doing the negative phase of the lift.

You can also divide the ROM into 4 parts and stop for a pause at each part.That way you can work on your weak points in the lift.

For example if you find that your weakest point of your chin-up is when your arms are at full length(which is most common)you would stop at a point just before the bottom and hold it there as long as you can.

IMO that will build up your bottom end strength for that lift.

Hope this helps,oh and welcome to the site :-D

Kartel

[jonp382]

What Kartel said, and try doing several sets of one full rep each day, and in a few days aim for two, and just put all of your effort into it, even if its 1 and 3/4 chin-up.

[marie]

Thanks for the advice guys, much appreciated. I'll give it all a go.

[Kartel]

What Kartel said, and try doing several sets of one full rep each day, and in a few days aim for two, and just put all of your effort into it, even if its 1 and 3/4 chin-up.

Great advice I always tell people that even if you only end up going a quarter of the way you are still gpoing farther then you went last time.Soon enough that quarter rep will become a half rep,then 3/4 rep and so on.

Good luck Marie,and please keep us posted on your progress.


Kartel

[koltz]

if you do quarter reps you should work different angles or it will take too much time to make it a full rep

[Kartel]

if you do quarter reps you should work different angles or it will take too much time to make it a full rep

I disagree,if the muscle is forced to try and push further and further every workout then it will eventually get stronger,and thus achieve the full rep range.I am not saying that angles are a bad thing,I am merely in disagreement about your comment on the time it will take.I don't believe it will take too much time.

The point here was not to do quarter reps,my advice was to keep trying to push further and further because every little bit moved further than the last time is a gain.Add up these gains and you will quickly see your reps increasing.

Kartel

[marie]

Today I did a couple of sets of 3 reps of pistols, plus a couple at 2 reps. Thats already made my day. I've started doing trying to do pull-ups throughout the day on anything that I can, ie door frames, etc; really trying to work the muscles involved, I've noticed a slight improvement in the movement range. Gotta keep working on all of those. Thanks so much guys.