Basic Question no.1 in sequence of Long-Term training

[paradigm]

Hi
I am a 40 years old man, just want to start training for being healthy and strong, and not for a specific sport.
According to the following article
http://www.stadion.com/sequence-of-cond ... l-artists/
you said : After we could do a set of 500 sit-ups without any weights for strengthening the lower back more, we can use back extension on the bench with weights along with more functional exercises like good morning. And then when in the mentioned back extension exercise we could do a set of 15 reps with weights of 1/3 of our body weight , then for more strengthening of hip flexors do lying leg raise without weights.

First Question:
At this phase of training which we use lying leg raise for strengthening the hip flexors, do we need yet to do sit-up with weights ?
( I asked because of of saving time and energy and " get more with doing less" and because you said that the lying leg raise is more powerful than sit-ups. )

continue...

And in good morning exercise when we could lift a weight of 2/3 of our body weight then instead of using that for strengthening the back more, we should use deadlift .

Second question:
At this phase of training which we use deadlift for strengthening the lower back, do we need yet using weaker exercises like good morning of course with weights lower than 2/3 of our body weight and back extension on the bench with weights or just using the deadlift is enough ?
(Again I asked this because of of saving time and energy and " get more with doing less" and because you said that the deadlift is more powerful than good morning and back extension. )

thanks and excuse me for asking such a silly questions.I still have such questions.... :

[Thomas Kurz]

First Question:
At this phase of training which we use lying leg raise for strengthening the hip flexors, do we need yet to do sit-up with weights ?
( I asked because of of saving time and energy and " get more with doing less" and because you said that the lying leg raise is more powerful than sit-ups.)

If your sport (or whatever activity you train for) requires very strong abdomen, then you may need to do sit-ups with weights. Look at workouts of boxers, kickboxers, and wrestlers--they all do leg raises, sit-ups, and crunches, often with resistance.

Second question:
At this phase of training which we use deadlift for strengthening the lower back, do we need yet using weaker exercises like good morning of course with weights lower than 2/3 of our body weight and back extension on the bench with weights or just using the deadlift is enough ?
(Again I asked this because of of saving time and energy and " get more with doing less" and because you said that the deadlift is more powerful than good morning and back extension.)

This depends on the activity you train for. For example, wrestlers do good mornings and deadlifts because each one of these lifts strengthens them differently. But if one has little time, then I think the deadlift is more efficient at developing and maintaining strength than the good morning or back extension on the bench. One of the reasons is that it is safer to lift huge weights in deadlift than in the good morning or in the extension on the bench. But good mornings with light to moderate loads and high reps are good for developing muscular endurance.