I have the Stretching Scientifically Fourth Edition and I was told that weight lifting exercises are in the book but I can't seem to find them. Does anyone know if and where it may be in the book? If it isn't, what are the weighted exercises I can do?
-Cyan
Weight Lifting for Increasing Full Lower Body Flexibility...
Hi.
I don't have the 4th edition, but there are no specific weight training exercises in my book. The DVD has them listed. The sort of thing recommended is:
- Squats: As a general leg strengthener.
- Stiff Legged Deadlifts: To strengthen the hamstrings, glutes and lower back.
- Adductor Flies: To target the inner thigh (adductors).
Cheers
Tim...
I don't have the 4th edition, but there are no specific weight training exercises in my book. The DVD has them listed. The sort of thing recommended is:
- Squats: As a general leg strengthener.
- Stiff Legged Deadlifts: To strengthen the hamstrings, glutes and lower back.
- Adductor Flies: To target the inner thigh (adductors).
Cheers
Tim...
Ok so, I know Squats and Deadlifts use weights, but what are Abductor Flies? Are they used with weights? How do you do them?
Also, what variation of the Squat is best to use? How much weight is best to start with? What other tips and rules should I keep in mind? I do Xtreme Martial Arts and Gymnastics, so my main goal is to achieve maximum possible flexibility (of course the Strength will come as well).
And what about Isometric Stretching? I read it's one of the best stretching methods for increasing flexibility. How would you include Isometric and Dynamic stretching with the Weight Lifting?
-Cyan
Also, what variation of the Squat is best to use? How much weight is best to start with? What other tips and rules should I keep in mind? I do Xtreme Martial Arts and Gymnastics, so my main goal is to achieve maximum possible flexibility (of course the Strength will come as well).
And what about Isometric Stretching? I read it's one of the best stretching methods for increasing flexibility. How would you include Isometric and Dynamic stretching with the Weight Lifting?
-Cyan
You know what dumbbell flyes (for the chest) are? Adductor (not abductor) flyes are the same thing, but with weights on your ankles.Cyan wrote:Ok so, I know Squats and Deadlifts use weights, but what are Abductor Flies? Are they used with weights? How do you do them?
See this article by Mr. Kurz. If that's not enough, go to google and do a search for "site:stadion.com squat".Also, what variation of the Squat is best to use? How much weight is best to start with?
You're thinking backwards: work on strength and flexibility will come as well. Don't start doing isometric stretches until your legs are strong enough for them.What other tips and rules should I keep in mind? I do Xtreme Martial Arts and Gymnastics, so my main goal is to achieve maximum possible flexibility (of course the Strength will come as well).
Dynamic stretches first, weights next, isometrics last.And what about Isometric Stretching? I read it's one of the best stretching methods for increasing flexibility. How would you include Isometric and Dynamic stretching with the Weight Lifting?
I would recommend that you look through all Kurz's articles on training. There's a lot of good information there.
-Mark
Thanks, I looked over an article, still got lots to read though. Anyway, I've been training in my XMA / Gymnastics for almost 3 years now, 3-4 times per week, 2-4 hours a day, so I'm fairly well conditioned. My question is, for increasing flexbility to my maximum, do I have to build muscle or will 'recruiting' more muscles fibres (the number of fibres that contract) do the same thing? I ask because for what I do, I want to gain little to no mass, just pure strength to achieve my best possible flexibility and vertical jump height.
EDIT: I can't seem to figure out how much weight to use. I did some trial and error with deadlifts using my barbell (current weight: 75 pounds) and it doesn't seem that challenging, only place I was feeling it was at the back of my shoulders. My main focus for stndard deadlifts is to develop the ENTIRE back, especially the lower back. I'll be using Squats for developing my entire lower body, but for Squats I want minimal to no muscle growth and just pure strength.
By the way, I'm 5'8" and roughly 150 pounds.
-Cyan
EDIT: I can't seem to figure out how much weight to use. I did some trial and error with deadlifts using my barbell (current weight: 75 pounds) and it doesn't seem that challenging, only place I was feeling it was at the back of my shoulders. My main focus for stndard deadlifts is to develop the ENTIRE back, especially the lower back. I'll be using Squats for developing my entire lower body, but for Squats I want minimal to no muscle growth and just pure strength.
By the way, I'm 5'8" and roughly 150 pounds.
-Cyan
Deadlift
For strength no muscle gain, you should aim for 1 set of no more than 6 reps
Weight used depends on current strength level - however, work up until weight used = 2X body weight.
To increase difficulty, use straight leg deadlift.
Muscle sorness may indicate that
1. Weight used is too heavy at current strenght level
2. Performing too many reps
3. Poor form if soreness is not in back, hams, or glutes (e.g. shoulders)
Aim for 2 workouts each week to gain or maintain.
Ensure proper form or potential for injury increases. In addition, use progressions before actually attempting deadlifts (e.g. good mornings until mastered)
Perform deadlift in correct order (e.g. before ab exercises and after legs)
See TK articles on strengthing lower back for more information
For strength no muscle gain, you should aim for 1 set of no more than 6 reps
Weight used depends on current strength level - however, work up until weight used = 2X body weight.
To increase difficulty, use straight leg deadlift.
Muscle sorness may indicate that
1. Weight used is too heavy at current strenght level
2. Performing too many reps
3. Poor form if soreness is not in back, hams, or glutes (e.g. shoulders)
Aim for 2 workouts each week to gain or maintain.
Ensure proper form or potential for injury increases. In addition, use progressions before actually attempting deadlifts (e.g. good mornings until mastered)
Perform deadlift in correct order (e.g. before ab exercises and after legs)
See TK articles on strengthing lower back for more information
Well, my main 2 strength exercises are Squats and Deadlits. I want to use Squats for legs (increasing Flexibility and Jump Height) and Deadlifts for Back + Core, but I find that the Deadlifts are annihilating my legs, so my legs get burned out before I can even get to Squats. Is there a variation of the Deadlift to use to minimize the stress on my legs?
-Cyane
-Cyane
You need to target legs first than back - so do squats first than back.
Lower back has own its exercise progression - back extension, good mornings, deadlift for example. You need to master one excerise (low wiehgt to greater weight) before progressing to the next. You may injure yourself if you try to do 2X bodywight straight-leg deadlifts before mastering progressions. The fact that you are "annihilating" your legs is feedback that you are progressing too fast.
Deadlifts have their own progression - bent knee and straight leg - get to max weight using bent knee - then reduce weight and do straight leg until you can master 2X bodyweight.
Progressing from low weight back extensions to mastering 2X bodyweight straight leg deadlifts does not happen overnight - a year is a good timeframe (2 workouts per week with proper recovery, etc) to master.
TK articles explain this in more depth.
Lower back has own its exercise progression - back extension, good mornings, deadlift for example. You need to master one excerise (low wiehgt to greater weight) before progressing to the next. You may injure yourself if you try to do 2X bodywight straight-leg deadlifts before mastering progressions. The fact that you are "annihilating" your legs is feedback that you are progressing too fast.
Deadlifts have their own progression - bent knee and straight leg - get to max weight using bent knee - then reduce weight and do straight leg until you can master 2X bodyweight.
Progressing from low weight back extensions to mastering 2X bodyweight straight leg deadlifts does not happen overnight - a year is a good timeframe (2 workouts per week with proper recovery, etc) to master.
TK articles explain this in more depth.