shanmonster (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
shanmonster) wrote2011-01-06 12:36 pm
shanmonster) wrote2011-01-06 12:36 pm
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Lift!
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knightky bought me a gag gift for Christmas: a copy of Muscle & Fitness magazine. This is the sort of magazine that is filled with photos of heavy steroid users, sexist articles (the men are buff, but the women are just skinny with big tits), and over-the-top ads for supplements. One is even called Hemo Rage (and comes in flavours like Sucker Punch and Malicious Melon. I laughed.).But hidden amongst all the overstated ads and macho hyperbole is some useful information. An article called "Break Your Legs," which promises to "make leg day suck at home, too," I learned about one-legged Romanian deadlifts.
I also found an article called "Beginner's Luck" which is an 8-week program to building muscle.
Distilled down, here are the first four weeks:
| Day | Exercise | Sets | Reps/Time |
|---|---|---|---|
| 1 | Squat | 3 | 5 |
| Bench press | 3 | 5 | |
| Deadlift | 2 | 5 | |
| Dumbbell incline press | 1 | 8-10 | |
| One-arm bent-over dumbbell row | 1 | 8-10 per side | |
| Plank | 2 | 30 sec. | |
| 3 | Squat | 3 | 5 |
| Bench press | 3 | 5 | |
| Deadlift | 2 | 5 | |
| Pull-up | 1 | 8-10 | |
| Standing dumbbell overhead press | 1 | 8-10 | |
| Standing barbell curl | 1 | 8-10 | |
| 5 | Squat | 3 | 5 |
| Bench press | 3 | 5 | |
| Deadlift | 2 | 5 | |
| Overhead squat | 1 | 8-10 | |
| Romanian deadlift | 1 | 8-10 | |
| Side plank | 2 | 30 sec. each side |
And here are weeks 5-8:
| Day | Exercise | Sets | Reps/Time |
|---|---|---|---|
| 1 | Squat | 3 | 5 |
| Bench press | 3 | 5 | |
| Deadlift | 2 | 5 | |
| Dumbbell incline press | 1 | 6-8 | |
| One-arm bent-over dumbbell row | 1 | 6-8 each side | |
| Plank | 2 | 60 sec. | |
| 3 | Squat | 3 | 5 |
| Bench press | 3 | 5 | |
| Deadlift | 2 | 5 | |
| Pull-up | 1 | 6-8 | |
| Standing dumbbell overhead press | 1 | 6-8 | |
| Standing barbell curl | 1 | 6-8 | |
| 5 | Squat | 3 | 5 |
| Bench press | 3 | 5 | |
| Deadlift | 2 | 5 | |
| Overhead squat | |||
| Romanian deadlift | 1 | 6-8 | |
| Side plank | 2 | 30 sec. each side |
Now, here's my issue. This looks like a good routine to acclimatize myself to doing some very heavy lifting. But with the plank sets, at the very least, I know I'd be regressing. I already hold planks, side planks, and reverse planks for 90 seconds each time I work out. So for you muscleheads out there, would you say I should keep doing my planks the way that I am used to, step them up, or is there some sort of benefit I'm just not seeing to scaling them back?
I intend on maintaining my plyometric training: jumping jacks, dragons, kick squats, Hindu squats, etc. I need that explosive strength in my legs for my dance, and also because I'm a huge fan of mighty gams.
I plan on monitoring my diet a bit more strictly again, to ensure I'm getting enough protein to build the muscle I want to build. I don't have a very big appetite, so I think this has been my biggest obstacle to building muscle, all along.
Let's see if I can get myself in my best physical shape this year. And maybe, just maybe, I'll hold my own at a fitness competition.
no subject
That's a heck of a lot to do every time you work out... could you do 1/3 of that each time you work out and work out for less time but heavier effort on each exercise overall? Are you doing this same basic workout 1x/week or 3x/week or as you can work the time in? Variety and not doing the same thing every time will stress and grow your muscles more over time than doing the same thing and stagnating as your muscles get used to the movements, even if you're slowly increasing weight...
Definitely don't want to mess up the lifting either... do you have access to a local coach or trainer that you trust to review your form?
Probably should make your planks harder if they're no longer challenging... raise your feet/work toward handstands perhaps?
no subject
Until this past month, when I've been dealing with pulled muscles, I was doing the workout an average of three times a week. Lately, it's been more like once, which makes me unhappy, but I go when my injuries allow me to do it without sacrificing technique.
Every three months or so, I change around my exercises, making sure to still work all the muscle groups.
I also teach dance classes once a week, but that exercise is negligible.
I teach a fitness bootcamp class once a week, and I get in a fair amount of strength work while demonstrating moves (eg. kneeling leanbacks, dragons, jumping squats, jumping jacks, etc.)
And I've been starting up spin dance again, as of this week, and hope to get a minimum of 3 hours of that in (hooping, poi, veil, etc.).
So even when I'm not as active at the gym, I'm still a heck of a lot more active than Joe tv-watcher.
no subject
Agreed that dance class in comparison to this weight stuff no longer is anything close to the workout it was at one time...
Since I know you're way more active than the average couch potato (and way more active than a lot of other active people I know), I was wondering if the 3x/week would be too much of a good thing on top of everything else you're doing as you mentioned here... which could be why you're getting injured if you don't have enough recovery time or you're too tired and it affects your form, etc... (or how what you're eating comes into play if you're not getting enough protein/water/rest/etc... lots of variables to consider... YMMV)
no subject
As for the pull in my SI joint, well, I'm still trying to figure out why that happened. I am meticulous about my technique, and I don't work the same major muscle groups without 48 hours rest, so I don't think it's a matter of overfatigue. Could be just bum luck.
I was far more active in my kung fu days about six years ago. Back then, I did HARD kung fu training a minimum of twice a week, plus taught fitness classes, dance classes, and did weight training, dance training, and yoga several times a week. I also studied other martial arts styles off and on throughout the week. I'm feeling much more sedentary, nowadays. I think I generally eat better now than I did then, though.
no subject
no subject
I want to increase my strength, muscular definition, and flexibility. I would like to enter a bodybuilding/fitness competition within the next six months and hold my own.
All this is ultimately for my health. I do not have good genetics, that way.
Entering the competition is for my own sake of curiosity, and learning what I am capable of. I certainly have no desire to go about my everyday life dehydrated and wearing a fake tan. But I do want to be very strong and fit.