I am 39 and returning to MA after a 20 year layoff. Although I lifted some in that time, my muscle endurance is very poor. I am trying to use bodyweight exercises to improve that. The problem is that I am so out of shape that the small numbers that I am able to do don't seem like a respectable workout.
Because of work and karate/judo class time, I can't set up my workout schedule in the optimal configuration. Instead, I workout after morning Dynamic Stretchs 5-6 days a week. I don't "ease into" things well and twice in the last four months I have had to take time off for doctor diagnosed overtraining. I am trying to avoid repeating this and DMS so my workouts are, at present, not very intense.
After reading Mr Kurz's recommedation in the Science of Sports Training, that a greater training volume in the initial stages leads to more lasting changes in the body, I was wondering if there would be value in doing higher-rep, less challenging versions of the exercises. For example, if I am able to do 25 strict push-ups, would in be better to do that in my daily workout or "stair pushups" (the opposite of an incline pushup). Using highest usable stair puts me at a 50 degree angle. I can get 75 reps of this. I was thinking of working up to 100, dropping to the next highest stair and working up to 100 and so on. This would apply to other exercises too.
Please advise.
Higher-rep, less challenging exercise
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UKfightfreak
- Posts: 65
- Joined: Dec 13, 2003 06:58
- Location: Birmingham, England
- Contact:
Hi,
I think that you are worrying about reps too much, training after all should make you feel fitter and stronger! Not completely knackered!!!!
Being able to do lots of pressups won't make you a great judo player and it will only develop endurance in the main movers - the chest and triceps, but I think instead of thinking of training hard all the time you should train hard and light and maybe concentrate on aerobic endurance (e.g. running).
Forgetting the running and back to the press ups, it maybe better to do day 1 and 2 do the high rep stair push up, and then on day 3 do the 25 strict pushup. This way you aren't going to kill yourself in the process but you are still getting the more difficult workout.
Also it sounds as though, especially with the overtraining that you are not getting enough rest and you are probably not getting the right nutrition, both of which are the foundation of training.
Your muscles can't rebuild and grow when they are working, and if you don't have the right nutrition they won't have the building blocks to rebuild and grow with either!!!
Hope this helps.
I think that you are worrying about reps too much, training after all should make you feel fitter and stronger! Not completely knackered!!!!
Being able to do lots of pressups won't make you a great judo player and it will only develop endurance in the main movers - the chest and triceps, but I think instead of thinking of training hard all the time you should train hard and light and maybe concentrate on aerobic endurance (e.g. running).
Forgetting the running and back to the press ups, it maybe better to do day 1 and 2 do the high rep stair push up, and then on day 3 do the 25 strict pushup. This way you aren't going to kill yourself in the process but you are still getting the more difficult workout.
Also it sounds as though, especially with the overtraining that you are not getting enough rest and you are probably not getting the right nutrition, both of which are the foundation of training.
Your muscles can't rebuild and grow when they are working, and if you don't have the right nutrition they won't have the building blocks to rebuild and grow with either!!!
Hope this helps.
Matt
If you always done what you always did, you will always get what you always got.
If you always done what you always did, you will always get what you always got.
High rep
I really can't argue with your logic. I suppose a combined approach is best. I will try it out and adjust if necessary. The running is also a great idea. I had a problem with chronic tendonitis in the legs so I haven't really ran since the army 15 years ago. I just sprang for orthotics which help a great deal and I am easing into it slowly.
Finally, you hit on a key point. I don't sleep well (wow, even I think this is sounding whiny). I was diagnosted with sleep apnea and have started using the CPAP machine. Haven't used it long enough to make a determination. If it doesn't work, I'll get the surgery. I know the absense of good sleep is key to mental functioning; guess I never really thought about it as a culprit for the overtraining.
I really appreciate your input.
Finally, you hit on a key point. I don't sleep well (wow, even I think this is sounding whiny). I was diagnosted with sleep apnea and have started using the CPAP machine. Haven't used it long enough to make a determination. If it doesn't work, I'll get the surgery. I know the absense of good sleep is key to mental functioning; guess I never really thought about it as a culprit for the overtraining.
I really appreciate your input.
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Nightshade
- Posts: 16
- Joined: Jan 16, 2004 01:36
DRG -
I recommend mixing up your routine in order to maximize the effectiveness of your bodyweight routine. Doing a single set of pushups to failure teaches you little other than how to fail a pushup. In my experience, doing endurance exercises to failure is counterproductive.
Day 1 - High rep stair pushups, 2 sets (equal number of reps per set), about 2/3-3/4 your maximum.
Day 2 - 3 Sets of 12 pushups each. Every day that you can do three full sets of the alloted number of reps, increase the number of reps in each set by one for the next day. Make sense?
Day 3 - Pyramid your pushups, 1 set of 1, 90 seconds of rest, 1 set of 2, 1 set of 3, 1 set of 4, 1 set of 5, 1 set of 6, 1 set of 7, 1 set of 8 until you feel that you cannot complete the next set (rest in between each set, obviously).
Doing pushups like this helps to avoid overtraining, as the intensity of the exercises is not all that great, but helps a lot with the structural changes you're looking for (volume is high) for a strong foundation on which to later build.
Furthermore, I agree with UKfightfreak, you need to get some aerobic exercises in there. If you're doing a lot of bodyweight squats, then possibly instead of running you ought to consider swimming until you can do a couple hundred squats per workout (this is to avoid overtraining your legs). Either way, be sure you're stressing your vegetative and neuromuscular system alternately, as Mr. Kurz suggests in Science of Sports Training. In other words, strength-endurance one day, aerobic the next, strength the next, aerobic, strength aerobic, etc.
Hope that helps,
-Nightshade
I recommend mixing up your routine in order to maximize the effectiveness of your bodyweight routine. Doing a single set of pushups to failure teaches you little other than how to fail a pushup. In my experience, doing endurance exercises to failure is counterproductive.
Day 1 - High rep stair pushups, 2 sets (equal number of reps per set), about 2/3-3/4 your maximum.
Day 2 - 3 Sets of 12 pushups each. Every day that you can do three full sets of the alloted number of reps, increase the number of reps in each set by one for the next day. Make sense?
Day 3 - Pyramid your pushups, 1 set of 1, 90 seconds of rest, 1 set of 2, 1 set of 3, 1 set of 4, 1 set of 5, 1 set of 6, 1 set of 7, 1 set of 8 until you feel that you cannot complete the next set (rest in between each set, obviously).
Doing pushups like this helps to avoid overtraining, as the intensity of the exercises is not all that great, but helps a lot with the structural changes you're looking for (volume is high) for a strong foundation on which to later build.
Furthermore, I agree with UKfightfreak, you need to get some aerobic exercises in there. If you're doing a lot of bodyweight squats, then possibly instead of running you ought to consider swimming until you can do a couple hundred squats per workout (this is to avoid overtraining your legs). Either way, be sure you're stressing your vegetative and neuromuscular system alternately, as Mr. Kurz suggests in Science of Sports Training. In other words, strength-endurance one day, aerobic the next, strength the next, aerobic, strength aerobic, etc.
Hope that helps,
-Nightshade
higher rep exercises
Thanks. I had forgotten the part about the vegetative/neuromuscular systems. I used to lift with a split progrma but stopped after reading "Science". I did read Mr. Kurz's response to you other post. I may be at a level that I could do it every day.