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Weightlifting: Back to Basics

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  • #8714
    ThomasSeay
    Moderator

    This article has a very simple but good message: just do the basic lifts, eat a lot and get plenty of recovery. The rest will take care of itself. http://articles.elitefts.com/training-articles/kentucky-strong-get-back-to-the-basics/

    #8724
    Rob
    Moderator

    This is a good one. The abs part made me think of this: pic

    This spring I started a pretty basic routine that goes in 9 week cycles, and I’m halfway through my second, and focusing on just what you mentioned. Trainign basic movements (and a handful of ancillary movements), and eating enough to recuperate. The effect of even mild underfeeding on my training and well being is dramatic. I have to make effort to keep tasty, easy food nearby to ensure that I’m fueled for my workouts.

    Somewhat (but not really) ironically, I find that when I eat less, I retain more water and look worse than if I make sure to get in plenty of food. I also feel dramatically worse. Good learning lesson.

    • This reply was modified 8 years, 11 months ago by Rob.
    #9468
    mighty m
    Participant

    Thomas,
    1 – interesting article! Lifting is a foreign world to me, but I’m finding it quite interesting.

    2 – do you know of any good sources on bodyweight/handweight strengthening exercises/routines? I really enjoy exercising outdoors and would like to come up with a worthwhile strengthening program I could do at the park, esp if I were willing to schlep a dumbbell or two there. If I must join a gym I eventually will, I guess, but I would prefer to save the expense and enjoy the great outdoors.

    The exercises I know are squats, lunges, planks and pushups. Other than that, I don’t know much! My bodyweight squat is awesome, my knee-style pushups are still really wimpy.

    My level is I guess low-to-moderate … I’m not totally out of shape because I bike and hike, but a relative beginner when it comes to weight training. I’m also female … I tend to build lower-body strength decently, but have never managed to get a “critical mass” of strength in the upper body that would make those exercises build on themselves, so to speak.

    #9475
    ThomasSeay
    Moderator

    Mighty M. This guy is pretty good, and you can either buy the ebook or search his site for plenty of good body weight exercises. http://www.rosstraining.com/nevergymless.html

    Unless you have some specific goals, there is no reason why you couldn’t get into great shape by just doing bodyweight exercises. I wouldn’t send my dog to most of these Fitness centers anyway, and it is healthier to work-out outside.

    #9497
    mighty m
    Participant

    Cool, thanks!! Looks like lots of good stuff there. I appreciate it because there’s so much out there it’s hard to know the good from the bad, and at the moment I can’t afford to hire anyone to teach me in person — plus I would be overwhelmed in trying to distinguish a good vs bad trainer anyway.

    Thanks for the vote in favor of bodyweight stuff! I recently read Body By Science from the library after seeing it discussed all over the interwebs. I learned a few things I didn’t know about training in general, but the focus of that book is really gym-based, esp Nautilus.

    #9526
    ThomasSeay
    Moderator

    mighty m, I don’t know how much of your effort is aimed at improving body aesthetics, but if you are doing it at all for that reason, the only exercise you might want to add (that is not a bodyweight exercise) is squats with relatively heavy weights. That will give you a nice bulbous butt :) I am not sure that body-weight squats have the same effect. Other than that, bodyweight exercises are fine.

    #9533
    mighty m
    Participant

    Haha! My main reason is just overall strength. When I got out of shape a couple years ago overworking/undersleeping/undereating in grad school, I had all kinds of “overuse” injuries pop up, despite not really overdoing it, by normal standards (a couple full-blown tendinitis cases, and lesser muscle/connective tissue pain stuff). It was pretty awful until I found a female physical therapist who suggested that my joints were subclinically “hypermobile” and to *stop stretching right now* and start building strength, saying I would need slightly above-average strength to not unduly strain my connective tissue. Other PTs had preached stretching, which was making everything worse. That was almost a year ago! Took that long to build up my pre-grad school strength, but I think I could’ve done it a lot faster if I’d been eating unrestrictedly and abundantly, as advocated here. Once I started really, really eating a few months ago, my progress rate has virtually doubled, or so it seems subjectively. I’d been trying to eat “healthy” before, which in retrospect was maybe not enough calories/carbs to build muscle back.

    Anyway, my butt’s pretty bulbous naturally (haha!) but I do need to progress the squat at this point so I think I will be adding some weight. Thanks!

    #9535
    ThomasSeay
    Moderator

    Anyway, my butt’s pretty bulbous naturally (haha!)

    Oh really? Let’s see some pics. (did you think I was going to let that one pass?)

    • This reply was modified 8 years, 11 months ago by ThomasSeay.
    #9579
    mighty m
    Participant

    Yeah, right! Perhaps once I am squatting a giant barbell or something! Power glutes.

    #9588
    ThomasSeay
    Moderator

    Seriously mighty m, post a picture of you exercising. Put it in your profile pic.

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