Comments on: Basics of a routine http://www.stumptuous.com/basics-of-a-routine Mon, 06 Feb 2012 17:03:58 +0000 hourly 1 http://wordpress.org/?v=3.3 By: David Atkins http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-7228 David Atkins Wed, 09 Nov 2011 19:14:17 +0000 #comment-7228 Back to basics and simple old school is what people need to learn. We can get caught up in all the gidgets and gadgets and if you don't know the basic fundamentals as described above then all else fails. Good job keeping it simple and breaking it down. I feel the same applies to diet as well. We can't make it a second job. Here's a blog I posted about keeping your diet simple. http://www.timeforchangefitness.com/nutrition/keeping-your-diet-simple Thanks for the fundamentals! Great post. Dave Back to basics and simple old school is what people need to learn. We can get caught up in all the gidgets and gadgets and if you don’t know the basic fundamentals as described above then all else fails. Good job keeping it simple and breaking it down. I feel the same applies to diet as well. We can’t make it a second job. Here’s a blog I posted about keeping your diet simple. http://www.timeforchangefitness.com/nutrition/keeping-your-diet-simple

Thanks for the fundamentals! Great post.

Dave

]]> By: Mistress Krista http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-6670 Mistress Krista Mon, 18 Jul 2011 08:03:15 +0000 #comment-6670 @Karen: Get over your fear of looking like an idiot. Nothing holds you back more than that. Squash your ego, march up to someone who looks friendly, and ASK FOR HELP. Pop a plate on each end of the dumbbell or barbell handle then add a collar or a clip (a little thingy that holds the weight plates on, like <a href="http://www.google.ca/imgres?imgurl=http://image.shutterstock.com/display_pic_with_logo/188335/188335,1205943146,1/stock-photo-heavy-duty-adjustable-dumbbell-with-x-lbs-plates-10536754.jpg&imgrefurl=http://www.shutterstock.com/pic-10536754/stock-photo-heavy-duty-adjustable-dumbbell-with-x-lbs-plates.html&usg=__ziVF7IIC1rA2bf1n_2khq0vdaC4=&h=319&w=450&sz=33&hl=en&start=0&sig2=-RBLZyDPTQ_qBjSQsjHr7A&zoom=1&tbnid=Opi6fnyzZPGZpM:&tbnh=114&tbnw=161&ei=oAwkTvq8COfk0QHIuNC-Aw&prev=/search%3Fq%3Dadjustable%2Bdumbbells%26hl%3Den%26sa%3DX%26biw%3D1345%26bih%3D719%26tbm%3Disch%26prmd%3Divns&itbs=1&iact=hc&vpx=1039&vpy=426&dur=3561&hovh=189&hovw=267&tx=145&ty=126&page=1&ndsp=29&ved=1t:429,r:28,s:0&biw=1345&bih=719" rel="nofollow">this</a>) As for what weight to start with, use trial and error. Start light, see how it feels. If it's too light, add more weight. Devote 2-3 weeks to this trial and error. Keep adding weight until it's truly challenging to complete the reps (not just sorta burny-achy, but genuinely HARD) with good form. @Karen: Get over your fear of looking like an idiot. Nothing holds you back more than that. Squash your ego, march up to someone who looks friendly, and ASK FOR HELP.

Pop a plate on each end of the dumbbell or barbell handle then add a collar or a clip (a little thingy that holds the weight plates on, like this)

As for what weight to start with, use trial and error. Start light, see how it feels. If it’s too light, add more weight. Devote 2-3 weeks to this trial and error. Keep adding weight until it’s truly challenging to complete the reps (not just sorta burny-achy, but genuinely HARD) with good form.

]]> By: Karen http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-6667 Karen Sun, 17 Jul 2011 19:23:39 +0000 #comment-6667 I've recently started a new diet and fitness regime (see my blog at http://greedygirlslim.wordpress.com/) and have started going to the gym. I used a personal trainer for a couple of sessions but he didn't seem to really understand what I was trying to achieve. From everything I've read, it seems like weights is the way to go, but so far all I've used is lightish handweights (below 5 kilo/12lb). As a beginner, what sort of weight should I be starting on? And how do I set up a dumbbell i.e. put the weights on it safely? I don't want to look like an idiot in front of the gym regulars by asking for help! I’ve recently started a new diet and fitness regime (see my blog at http://greedygirlslim.wordpress.com/) and have started going to the gym. I used a personal trainer for a couple of sessions but he didn’t seem to really understand what I was trying to achieve.

From everything I’ve read, it seems like weights is the way to go, but so far all I’ve used is lightish handweights (below 5 kilo/12lb). As a beginner, what sort of weight should I be starting on? And how do I set up a dumbbell i.e. put the weights on it safely? I don’t want to look like an idiot in front of the gym regulars by asking for help!

]]> By: Mistress Krista http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-4584 Mistress Krista Fri, 13 Aug 2010 09:02:10 +0000 #comment-4584 Lynne: You are the best judge of your own experience. I'd say start with the railing squats, work on getting a nice clean full squat depth, and go from there. I do like to get folks squatting unweighted first, no matter what their body weight, and focused first on the goal of getting proper technique and full depth, so you'd simply be starting at the same place/level as everyone else. It may take you longer to add weight, but you're no different than any other newbie. And rock on! Lynne: You are the best judge of your own experience. I’d say start with the railing squats, work on getting a nice clean full squat depth, and go from there. I do like to get folks squatting unweighted first, no matter what their body weight, and focused first on the goal of getting proper technique and full depth, so you’d simply be starting at the same place/level as everyone else. It may take you longer to add weight, but you’re no different than any other newbie.

And rock on!

]]> By: Lynne http://www.stumptuous.com/basics-of-a-routine/comment-page-1#comment-4583 Lynne Fri, 13 Aug 2010 05:30:20 +0000 #comment-4583 Krista, I am a beginning lifter, starting at a weight of 380lbs. I lifted during high school and college, so have experience with weights, but I was much lighter then. I have been told that I shouldn't use any extra weights when I start doing exercises like squats. The people telling me this were personal trainers however (not doctors). What are your thoughts on this? I don't have any knee/ankle/hip conditions other than the stress of carrying my body weight around. Thanks! Krista,

I am a beginning lifter, starting at a weight of 380lbs. I lifted during high school and college, so have experience with weights, but I was much lighter then. I have been told that I shouldn’t use any extra weights when I start doing exercises like squats. The people telling me this were personal trainers however (not doctors). What are your thoughts on this? I don’t have any knee/ankle/hip conditions other than the stress of carrying my body weight around. Thanks!

]]> 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!

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