When to do the exercises
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Postman
When to do the exercises
I am not an athlete, but I still want to be able to do the side and front splits. I have the video Secrets of Stretching, but what I am unsure of is exactly what exercises to do in what workout? Once my muscles are strong enough to do all of the exercises, do I do all the exercises in one workout or what? Do I do squats, deadlifts, and abdomen exercises in one workout and then the next time switch squats with lunges? I would like to work on both front and side splits, but if it is a good idea to work on one only for now, then I will do it. I would just like to know more details on how to do all the exercises.
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Guest
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Guest
Can't imagine anyone sticking to the video/book to the letter,everyone is different with different body types.
This is how i do it(and i'm sure there are plenty of people who would disagree with my way).
I used front/side lunges only when i was getting strong enough to perform isometrics with high intensity-i seldom do the lunges now.
I start my strength routine with ab work,then squats,then stiff leg deadlifts.You don't want to perform deadlifts before squats as fatigued lower back muscles won't support you as well when you squat.
The rep range that works best for me is:-Abs-Some workouts i'll do lots of different exercises with no resistance and no rest between exercises(supersets) other workouts i'll perform crunches,hanging leg raises with weights for less reps.Squats-i do 2 warm up sets followed by 1 high intensity set of 20 reps(sometimes called the breathing squat).Stiff leg deadlifts-1 warm up set followed by 2 work sets of 8-12 reps.
I know this is more like a body building routine but it's what benefits me most.
As for weekly schedule:-it depends what i want to focus on.Some cycles i do the weights session once per week so i have more workouts for cardio or martial arts syllabus.Others i'll do 2 or 3 weihts sessions to bring up my conditioning.
It would be helpful if others posted their routines so we could all pick up different ideas.
Dragon
This is how i do it(and i'm sure there are plenty of people who would disagree with my way).
I used front/side lunges only when i was getting strong enough to perform isometrics with high intensity-i seldom do the lunges now.
I start my strength routine with ab work,then squats,then stiff leg deadlifts.You don't want to perform deadlifts before squats as fatigued lower back muscles won't support you as well when you squat.
The rep range that works best for me is:-Abs-Some workouts i'll do lots of different exercises with no resistance and no rest between exercises(supersets) other workouts i'll perform crunches,hanging leg raises with weights for less reps.Squats-i do 2 warm up sets followed by 1 high intensity set of 20 reps(sometimes called the breathing squat).Stiff leg deadlifts-1 warm up set followed by 2 work sets of 8-12 reps.
I know this is more like a body building routine but it's what benefits me most.
As for weekly schedule:-it depends what i want to focus on.Some cycles i do the weights session once per week so i have more workouts for cardio or martial arts syllabus.Others i'll do 2 or 3 weihts sessions to bring up my conditioning.
It would be helpful if others posted their routines so we could all pick up different ideas.
Dragon