Comments on: Workout 2: Beginner, upper/lower split http://www.stumptuous.com/workout-2 Mon, 06 Feb 2012 17:03:58 +0000 hourly 1 http://wordpress.org/?v=3.3 By: Mistress Krista http://www.stumptuous.com/workout-2/comment-page-1#comment-7116 Mistress Krista Mon, 03 Oct 2011 10:26:50 +0000 #comment-7116 @Jane: 1. Try planks. 2. See the pregnancy section of this site. Also see http://cassandraforsythe.com/ @Jane:
1. Try planks.
2. See the pregnancy section of this site. Also see http://cassandraforsythe.com/

]]> By: Jane http://www.stumptuous.com/workout-2/comment-page-1#comment-7112 Jane Fri, 30 Sep 2011 20:19:55 +0000 #comment-7112 Hi Krista, Couple of questions: 1. I have a long-term muscular back injury (myofascial pain syndrome). The deadlifts and one-arm rows actually relieve the chronic pain associated with the injury, but the back extensions definitely make it worse. Can you recommend a substitute? 2. I'm also 11 weeks preggers. Any workouts designed for pregnant ladies or should I just stick with this and the intermediate workouts? Some might be difficult when I have a huge belly in the way? I got the ok from Dr to do weightlifting (I'm not actually a beginner but did take a couple months off when I was having bad morning sickness, so starting from scratch). Thanks for everything. Hi Krista,

Couple of questions:

1. I have a long-term muscular back injury (myofascial pain syndrome). The deadlifts and one-arm rows actually relieve the chronic pain associated with the injury, but the back extensions definitely make it worse. Can you recommend a substitute?

2. I’m also 11 weeks preggers. Any workouts designed for pregnant ladies or should I just stick with this and the intermediate workouts? Some might be difficult when I have a huge belly in the way? I got the ok from Dr to do weightlifting (I’m not actually a beginner but did take a couple months off when I was having bad morning sickness, so starting from scratch).

Thanks for everything.

]]> By: Mistress Krista http://www.stumptuous.com/workout-2/comment-page-1#comment-5168 Mistress Krista Thu, 04 Nov 2010 09:10:02 +0000 #comment-5168 @Katrina: Great! Glad you feel inspired! I'd say keep this the same for another month to let your connective tissues (ligaments, tendons, etc.) catch up to your muscular strength, and then move to an intermediate workout. @Katrina: Great! Glad you feel inspired! I’d say keep this the same for another month to let your connective tissues (ligaments, tendons, etc.) catch up to your muscular strength, and then move to an intermediate workout.

]]> By: Katrina http://www.stumptuous.com/workout-2/comment-page-1#comment-5160 Katrina Tue, 02 Nov 2010 01:21:09 +0000 #comment-5160 I've been doing this for about a month now regularly, and I'm really getting into it. I feel that I could add a couple upper/lower body exercises to the mix. What would you suggest? Or would you suggest that I don't add anything and just keep doing this? I’ve been doing this for about a month now regularly, and I’m really getting into it. I feel that I could add a couple upper/lower body exercises to the mix. What would you suggest? Or would you suggest that I don’t add anything and just keep doing this?

]]> By: Mistress Krista http://www.stumptuous.com/workout-2/comment-page-1#comment-4208 Mistress Krista Sat, 03 Jul 2010 19:18:58 +0000 #comment-4208 Darren: Never. :) There is almost no sport-specific need for isolated elbow flexion, and many folks have over-tightened biceps as part of an overall shoulder dysfunction syndrome (too tight/active in the front stuff, too loose/weak in the back stuff). Do some underhand pullups now and again and your biceps should not suffer. Darren: Never. :) There is almost no sport-specific need for isolated elbow flexion, and many folks have over-tightened biceps as part of an overall shoulder dysfunction syndrome (too tight/active in the front stuff, too loose/weak in the back stuff). Do some underhand pullups now and again and your biceps should not suffer.

]]> By: Darren http://www.stumptuous.com/workout-2/comment-page-1#comment-4203 Darren Sat, 03 Jul 2010 15:27:42 +0000 #comment-4203 Great beginner workout. I agree with you that you want to keep it simple and achievable. When would you add biceps to the upper workout? Darren Great beginner workout. I agree with you that you want to keep it simple and achievable.

When would you add biceps to the upper workout?

Darren

]]> By: New Plan of Attack « Girl Decides to Become a Dallas Cowboys Cheerleader http://www.stumptuous.com/workout-2/comment-page-1#comment-3102 New Plan of Attack « Girl Decides to Become a Dallas Cowboys Cheerleader Fri, 19 Mar 2010 03:10:41 +0000 #comment-3102 [...] Monday – Tuesday and Thursday – Friday I’ll be doing Upper Body: 1. Lat pulldown 2 x 12-15 (Current: 2. Standing overhead shoulder press 2 x 12-15 (fixed iron grip barbell that said 25lbs, hopefully that means 50 lbs) 3. One-arm dumbbell row 2 x 12-15 (15 lbs) 4. Bench press 2 x 12-15 (45 lbs AKA the bar) 5. Ab crunches 2 x 12-15 (using the ab machine 50 lbs) (Taken from: Stumptuous) [...] [...] Monday – Tuesday and Thursday – Friday I’ll be doing Upper Body: 1. Lat pulldown 2 x 12-15 (Current: 2. Standing overhead shoulder press 2 x 12-15 (fixed iron grip barbell that said 25lbs, hopefully that means 50 lbs) 3. One-arm dumbbell row 2 x 12-15 (15 lbs) 4. Bench press 2 x 12-15 (45 lbs AKA the bar) 5. Ab crunches 2 x 12-15 (using the ab machine 50 lbs) (Taken from: Stumptuous) [...]

]]> By: Mistress Krista http://www.stumptuous.com/workout-2/comment-page-1#comment-3067 Mistress Krista Fri, 12 Mar 2010 13:16:38 +0000 #comment-3067 Jessie: For a warmup, just get moving. Take the joints through a full range of motion using light movements, e.g.: <ul> <li>arm and leg circles</li> <li>arm and leg swings -- up-down, front-back</li> <li>walking lunges -- to front, side to side</li> <li>squats to full depth while holding a railing (so it's lighter)</li> <li>sumo squats</li> <li>etc.</li> </ul> Then do a couple of light sets of the movement you plan to do. Jessie: For a warmup, just get moving. Take the joints through a full range of motion using light movements, e.g.:

  • arm and leg circles
  • arm and leg swings — up-down, front-back
  • walking lunges — to front, side to side
  • squats to full depth while holding a railing (so it’s lighter)
  • sumo squats
  • etc.

Then do a couple of light sets of the movement you plan to do.

]]> By: Kevin http://www.stumptuous.com/workout-2/comment-page-1#comment-2924 Kevin Fri, 26 Feb 2010 18:03:20 +0000 #comment-2924 Great routine! Whats good about a minimalistic approach here is that there is still gas in the tank for 1-2 accessory movements for 1-2 sets after, like rotator cuff, grip work etc. I have been doing something almost identical (just with differing parameters) with a one on, two off pace with cardio thrown in on off days and found it to be the holy grail of training for me. At 47, I can still make great gains with this, as the balance between volume and frequency in this routine is optimal for my recovery ability. Great routine! Whats good about a minimalistic approach here is that there is still gas in the tank for 1-2 accessory movements for 1-2 sets after, like rotator cuff, grip work etc. I have been doing something almost identical (just with differing parameters) with a one on, two off pace with cardio thrown in on off days and found it to be the holy grail of training for me.

At 47, I can still make great gains with this, as the balance between volume and frequency in this routine is optimal for my recovery ability.

]]> By: Mistress Krista http://www.stumptuous.com/workout-2/comment-page-1#comment-1978 Mistress Krista Wed, 28 Oct 2009 10:34:50 +0000 #comment-1978 First, see if you can find a trap bar, which places the person effectively in the middle of the bar and changes the centre of mass a bit, allowing the lifter to remain more upright. If not, try sumo stance, very light, high-rep DLs. Generally people who suffer chronic back pain have diminished strength-endurance of spinal musculature, and should opt for longer, lighter sets to rehab. When I herniated a disk I could not tolerate heavy deadlifting, but have since managed to work my way back up using long sets (20 reps or more) of much lighter weight. Focus on keeping the shoulders back, as this will really tighten up the "chain" of muscles along the spine. (People say keep low back tight too, which is great, but I find the "shoulders back" cue to be more effective.) First, see if you can find a trap bar, which places the person effectively in the middle of the bar and changes the centre of mass a bit, allowing the lifter to remain more upright.

If not, try sumo stance, very light, high-rep DLs. Generally people who suffer chronic back pain have diminished strength-endurance of spinal musculature, and should opt for longer, lighter sets to rehab. When I herniated a disk I could not tolerate heavy deadlifting, but have since managed to work my way back up using long sets (20 reps or more) of much lighter weight. Focus on keeping the shoulders back, as this will really tighten up the “chain” of muscles along the spine. (People say keep low back tight too, which is great, but I find the “shoulders back” cue to be more effective.)

]]>