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katiesuarez
Joined: 07 Feb 2007
Posts: 334
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 Posted: Sun Jun 08, 2008 10:49 am Post subject: |
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Will do. Thanks.  |
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katiesuarez
Joined: 07 Feb 2007
Posts: 334
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| Posted: Tue Jun 10, 2008 9:59 am Post subject: |
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I added deadlifts to my workout on Sunday. I really like them.
So, will deads and rows fix my problem, as in build my back muscles up enough so that I cannot see my spine or any ribs? I only ask because I have been doing assisted pull-ups and rows for over a month and my back does not seem to be getting any bigger. I'm not sure if it's because that area is so weak that I cannot stimulate muscle growth. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Tue Jun 10, 2008 10:27 am Post subject: |
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| they should provide some over all thickness but the strength increases from deads should increase overall body strength allowing more wt to be used for eall other exercises (rows) so you should see soe muscle gain if cal's are enough...ou'll also get stronger before you get bigger too so a little patience will be needed |
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katiesuarez
Joined: 07 Feb 2007
Posts: 334
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| Posted: Sat Jun 14, 2008 11:39 am Post subject: |
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| I have a quick question: When doing deadlifts, I am having a bit of pain on the sides of both feet right below my ankles (talofibular ligament). Does that mean I am not using proper form? |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Sat Jun 14, 2008 12:39 pm Post subject: |
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| do you have dodgy feet? try in barefoot and see how that goes..might be an ankle mobility issue |
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katiesuarez
Joined: 07 Feb 2007
Posts: 334
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| Posted: Tue Jun 24, 2008 11:32 am Post subject: |
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Hi Swanso,
As it turns out, I wasn't using proper form on my deads. Once I corrected the problem, no more pain in my feet.
Now I have another question. I am currently at 21lbs. I wanted to start low to see how I would react. Since I have not noticed any back problems since starting them, what would be your recommendation for increasing the weight? I'm just wondering what you do with other clients in similar situations. |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Tue Jun 24, 2008 12:21 pm Post subject: |
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| katiesuarez wrote: | Hi Swanso,
As it turns out, I wasn't using proper form on my deads. Once I corrected the problem, no more pain in my feet.
Now I have another question. I am currently at 21lbs. I wanted to start low to see how I would react. Since I have not noticed any back problems since starting them, what would be your recommendation for increasing the weight? I'm just wondering what you do with other clients in similar situations. |
You have any health problem ? If no, you think you can aim for 1-3lbs every workouts for few months, when you start struggling, slow down the weight increment.
How many repetitions can you do with 21 ? If you can an easy 15 then you can almost increase the weight by 50% to reach the 3-6 Bracket.
But remember, progressive overload over increasing a lot of weight some times to times. |
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katiesuarez
Joined: 07 Feb 2007
Posts: 334
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| Posted: Tue Jun 24, 2008 1:05 pm Post subject: |
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| I can do an easy 3 X 20. Perhaps I should add weights in 10lb increments? |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Tue Jun 24, 2008 1:52 pm Post subject: |
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| katiesuarez wrote: | | I can do an easy 3 X 20. Perhaps I should add weights in 10lb increments? |
Yes, Try at 30-40 Pounds and try to find a weight that you can do for 5-6 reps once, and do 10 sets of 3 repetitions with it. For example if you are able to do 5 repetitions with 50 pounds but the sixth would be failure, then it's the weight you need for a 10x3.
From there you could increase the weight "fast" because the weight used is heavier than 3x20 and 2% of 50 pounds is more than 2% of 20. 2% is the goal you should aim for the overload, every workout trying to add 2% more weights.
What's genial about 10 sets of 3 is that you can keep the intensity high (for fat lost and optimal muscle growth) and a better increment in strength + a good volume.
Keep us update and I'm sure you will progress fast ! |
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katiesuarez
Joined: 07 Feb 2007
Posts: 334
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| Posted: Tue Jun 24, 2008 7:57 pm Post subject: |
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Thank you, Christpheel. You're a doll! 
One more question: Should I be doing 10 X 3 for all of my exercises? |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Tue Jun 24, 2008 8:22 pm Post subject: |
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| katiesuarez wrote: | Thank you, Christpheel. You're a doll!
One more question: Should I be doing 10 X 3 for all of my exercises? |
No, choose one exercises (Usually the heaviest one, like deads or Squat)
for the rest,
3x8/12
5x5 (Here at the 6-7 it's failure)
4x6 (Here the 7-8 is failure)
Because let's say 5 exercises at 10 sets of 3 reps, first you will kill yourself with the intensity and you never break one hour per workout so with 10x3 on every exercises that would be almost impossible.
Good luck and keep us update ! We want to know how it goes ! |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Tue Jun 24, 2008 10:53 pm Post subject: |
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- what was the form issue? how did you fix it?
- depending on the client i'd have them start with rack pulls to get the full range of motion of hip extension down first and also depens on their mobility/flexibility...i still only have them start at 12 or so...i wouldn;t do sets ofm 20 as it is very reiant on texchnique and 20 rep sets may fatigue you too much to sustain it...how about increasing 5 - 10pds (whatever your comfy with) and decrease reps per set by 5 until your at sets of 5 and then simply just add wt from there for a while
- remember technique is paramount and once it breaks down, stop the set
- i
- do 5 x 5 for starters to get the form down before embarking on 10 x 3 but if you progress well and you're comfidient with technique and lower back to go that heavy then by all means do so |
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katiesuarez
Joined: 07 Feb 2007
Posts: 334
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| Posted: Thu Jun 26, 2008 9:46 am Post subject: |
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Hey Swanso,
I was putting too much emphasis on my lower back and keeping my legs stiff, so I was feeling a pull on the sides of my feet.
I increased the weight to 31lbs; still easy at 3 X 15. So, should I add another 10lbs the next workout, or should I keep the weight the same a few more times before increasing? I think my form is definitely better now. You’re right, Swanso, I may not be ready to lift heavy enough for 10 X 3 just yet.
When performing sets of 10 X 3, what is the rest time in between for optimal results? Typically, I do a minimum of 30 seconds, a maximum of 60. Should the rest time vary depending on the number of sets/reps?
Rack pulls look just like deadlifts. Is there a difference other than having the rack for safety reasons?
Lastly, what did Diana say she lifted? I need to work my way up to her level and give her some competition. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Thu Jun 26, 2008 9:59 am Post subject: |
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- up the wt for sure...as long as it;s easy keep mincreasing...maybe even increase during the workout so up 10pds for set 1, up another for 2 etc for how ever many sets you nornally do
- rest 1min or so...depends on your recovery abilities but always make it the same rest length regardkless of what it is
- rack pulls are less range of motion so more wt can be used to overload the muscles safely unlike bench neg's etc...they're also good for teaching client's the correct technique as more often than not their mobility won;t let them get to the floor properly
- yeah D could taken down a peg or 2... |
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DianaB
Joined: 05 Jul 2007
Posts: 681
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| Posted: Thu Jun 26, 2008 4:45 pm Post subject: |
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Go ahead and try Swans, I dare you.
Katie, DL is 210, you'll get there in no time, just keep going. |
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