I think I am gonna go back to do weights of some sorts for my legs, squats, lunges, step ups etc, I think I need to add more load. One leg stuff is great but it does take twice a long and I need to save time on workouts.
As an experiment here's what I did tonight:
12 x Squats with bar behind
10 x Press ups with one hand on med ball (each side)
rest 30 secs repeat
12 x step up with bar behind
8 x Horizontal Rows
rest 30 secs repeat
8 x single leg bent deadlifts
8 x chest fly on FlexStraps
rest 30 secs repeat
Then into a circuit (intervals)
12 x front lunge with bar behind (each leg)
10 x Spidey Press Ups
12 x backwards lunge with bar behind (each leg)
8 x Pull ups
8 x cosack squat each leg
12 x ham curls on Flex Straps
I didn't push it hard after being a little ill but I am gonna add load with a barbell or dumbells or kettlebells to the leg training
All Good.
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2 comments:
Hi.
If you think of traditional weight training, you spend longer resting than you do working. If you work each side separately with no rest then you have probably saved time and will get fitter. Decreasing rest time is a good way to increase total load. I sometimes do routines where I don't take a rest until I'm done. The stretching at the end is my rest. :)
Even these bodyweight advocates do suggest adding load above a certain rep range. In ElasticSteel you add load using resistance bands, but this is not much different than holding dumbells or a barbell.
The main thing in favour of single-leg exercises is it reduces the total weight you have to hoist and it works your core a lot harder, both of which have got to be good for your longterm back health.
Just some random thoughts... :)
Also, can you post some photos of side split, rather than straddle. It's hard to see your progress on the straddle. Much easier to see it on a side split.
Cheers
Tim...
Hey Tim, thanks for that comment mate. Some great ideas too, I hadn't thought of that about the single leg stuff and reducing rest time - good ideas.
I haven't stretched for a while because my muscles felt really weak and easily injured - back to stretching this week though.
Thanks Tim,
James.
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