Comments on: Basics of a routine http://www.stumptuous.com/basics-of-a-routine Wed, 17 Mar 2010 03:58:00 -0400 http://wordpress.org/?v=2.8.6 hourly 1 By: Tuula http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-1817 Tuula Tue, 22 Sep 2009 10:32:19 +0000 #comment-1817 Thank you for the advice! I´ll try that with a step board next time I go to the gym. Thank you for the advice! I´ll try that with a step board next time I go to the gym.

]]> By: Mistress Krista http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-1815 Mistress Krista Mon, 21 Sep 2009 23:35:19 +0000 #comment-1815 Tuula: Find a staircase. Sit on the bottom step. Then stand up. There, you're deep squatting. All that did is remove the "down" part. I've never found anyone who couldn't do this. You simply have to start in a different place. Tuula: Find a staircase. Sit on the bottom step. Then stand up. There, you’re deep squatting.

All that did is remove the “down” part. I’ve never found anyone who couldn’t do this. You simply have to start in a different place.

]]> By: Tuula http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-1813 Tuula Mon, 21 Sep 2009 19:53:58 +0000 #comment-1813 It was interesting to read about active and static flexibility. I personally have a problem with squats because of my super-non-flexible calves and ankles. I can squat only to the level where my thighs are parallel to the floor; if I go any deeper my heels rise from the floor and I loose my balance. I´ve stretched my calves and achilles tendons, and I almost believe that I have some weird innate flaw in my ankles and calves `cause they wont bend. Have you experience with these kind of difficulties, and have you met someone who has overcome them? I´ve lost my faith; I´ve talked about this issue with gym teachers and physiotherapists and human anatomy experts and they´ve all said I should stretch more which I have done with no results. Is it just I have not tried enough or done it wrong? Thanks in advance! It was interesting to read about active and static flexibility. I personally have a problem with squats because of my super-non-flexible calves and ankles. I can squat only to the level where my thighs are parallel to the floor; if I go any deeper my heels rise from the floor and I loose my balance. I´ve stretched my calves and achilles tendons, and I almost believe that I have some weird innate flaw in my ankles and calves `cause they wont bend.

Have you experience with these kind of difficulties, and have you met someone who has overcome them? I´ve lost my faith; I´ve talked about this issue with gym teachers and physiotherapists and human anatomy experts and they´ve all said I should stretch more which I have done with no results. Is it just I have not tried enough or done it wrong?

Thanks in advance!

]]> By: Mistress Krista http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-1415 Mistress Krista Mon, 20 Jul 2009 10:11:03 +0000 #comment-1415 Sports scientists have surveyed trained and untrained people, and discovered that for untrained people (ie beginners), the best balance of stimulus (workout) and recovery (rest between workouts) is about 3-4 x weekly. More than that increases injury risk in untrained people (though trained people can handle a much higher workload) and less than that doesn't provide enough consistent stimulus for growth and gains. 1-2 x weekly isn't the worst you could do. 3 to 4 is probably better. 5 would kick your ass as a beginner, but you could sustain it for a while before you had to back off. Sports scientists have surveyed trained and untrained people, and discovered that for untrained people (ie beginners), the best balance of stimulus (workout) and recovery (rest between workouts) is about 3-4 x weekly. More than that increases injury risk in untrained people (though trained people can handle a much higher workload) and less than that doesn’t provide enough consistent stimulus for growth and gains. 1-2 x weekly isn’t the worst you could do. 3 to 4 is probably better. 5 would kick your ass as a beginner, but you could sustain it for a while before you had to back off.

]]> By: Denise http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-1413 Denise Sun, 19 Jul 2009 02:25:14 +0000 #comment-1413 I noticed the routines are for executing 3-5 times per week with some gains if done 2 times per week. Where does that information come from? Thanks! I noticed the routines are for executing 3-5 times per week with some gains if done 2 times per week. Where does that information come from? Thanks!

]]> By: Mistress Krista http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-806 Mistress Krista Wed, 08 Apr 2009 21:39:37 +0000 #comment-806 Things like squats and deadlifts are complex. Fatigue sets in early because the smaller muscles aren't used to the loading. Once fatigue happens, form degrades. In the beginning you can try using fewer reps per set, e.g. 5 or so. You use the same weight you'd use for 10 reps, but do more sets with fewer reps. Instead of 3 sets of 10 reps, you might do 6 sets x 5 reps (for a total of 30 each time), using the same weight as you'd use for a 10-rep set. Things like squats and deadlifts are complex. Fatigue sets in early because the smaller muscles aren’t used to the loading. Once fatigue happens, form degrades. In the beginning you can try using fewer reps per set, e.g. 5 or so. You use the same weight you’d use for 10 reps, but do more sets with fewer reps. Instead of 3 sets of 10 reps, you might do 6 sets x 5 reps (for a total of 30 each time), using the same weight as you’d use for a 10-rep set.

]]> By: Rachel http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-805 Rachel Wed, 08 Apr 2009 18:08:44 +0000 #comment-805 Beginners who are learning complex movements can also opt to use fewer reps per set, so that weaker muscles don’t fatigue too early. I don't know why but for some reason I am having trouble understanding this..do you mind elaborating on this for me please? Beginners who are learning complex movements can also opt to use fewer reps per set, so that weaker muscles don’t fatigue too early.

I don’t know why but for some reason I am having trouble understanding this..do you mind elaborating on this for me please?

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