Next Weeks Training

[xtremetris]

Not sure how to do this journal thing so ill get the hang of it

So im going to take some advice from perini, hmm lets see....

Monday Tuesday and Thursday: Pushups Closehand 75 Reps, Pushups Regular 75 reps.

Isometric Chest squeeze: 5 minutes

Tricep Dips: 50 Reps

Rope Climb

Pullups- 3 sets of 15

Cardio (Running): 30 mins

Is this ok im just wondering

[trainerty]

What is your goal here?
At a glance: your goal is endurance, and perhaps getting leaner....close to it:confused:

I have these comments about your planned isometric chest squeeze exercise.

If you are planning on using maximum contraction, which I suggest, make your contractions about 7-12 seconds in duration. Remember to breathe and not hold your breath, and to breathe deeply during your recovery period. I suggest 3 sets at the trunk-level position, 3 sets at the chest-level position and 3 sets at the eye-level position.

Now an interesting variation, one that doesn't use maximum contraction is what is known as aerobic isometrics. I like doing these with a basketball or medicine ball in hand. You perform these with about 35-40% of maximum contraction effort, again remembering to breathe, for an extended duration such as 2-3 minutes, changing your hold level from trunk to eye-level every minute or so.

I suggest you consider doing the chest workout in my article exactly as prescribed for your day #1 experiment. I've actually done that workout after playing around with it and believe it has the correct amount of reps. For best result, I also encourage you to do the Atlas pushups between chairs, benches or steps and go really deep in a slow and controlled manner like gymgirl did in the video clips. Doing them this way really works the pecs and sets them up for the maximum contraction isometrics.

This workout takes some time so I'd save the pullups for a different day, but I would conclude with some ab/core work, either some ab plank holds for time or some hanging leg raises, hanging from a pullup bar and performing double leg raises until your feet touch the pullup bar.

Hang in there and be flexible as you explore the world of bodyweight-only training. And be careful with the higher volume as your body does need some time to adjust to it.

I'll be following what you are doing.

[xtremetris]

Do these isometric chest squeezes actually build the muscle?

[trainerty]

Highly unlikely....not enough overload to stimulate hypertrophy (muscle growth).

Isometric movements do enhance exercise patterns when used for that purpose. I take it you are using the isometrics like a bodybuilder would "pose down".

[xtremetris]

Hmm well because of my strain i cannot do very heavy exercises at all, not even remotley close to heavy or medium. I have to do very light exercises for about 2 weeks until i can get back to really working out.

Earlier i took 2 15lb dumbells and curled them until my biceps started burning and then i took a chair and put my feet on the bed and did about 5 sets of 35 of tricep dips. Will these 2 exercises maintain my arm muscle size for 2 weeks until i can get back into really training?

Well then you probably shouldn't do max contraction isometrics then because doing them (correctly) are as demanding as throwing around some heavy weight.

Don't know about the size question. Just eat to fuel your growing muscles and if you lose a 1/4 inch it's no big deal in the wordly scheme of things. Now if the size of your wallet goes down by a 1/4 inch in the next 2 weeks because you are spending too much time thinking and worrying about your arm size, then I think you'll have something to be concerned about.

[trainerty]

Maybe... the problem with catabolism (muscle wasting) it will come down to the necessity for your body to maintain certain muscle fibers. The muscle fibers you are using are slow twitch and endurance in nature. The worry is will the type 2 muscle fibers get broken down a bit and used for energy.

I don't think 2 weeks is a major worry. Make sure you eat enough calories to create a surplus.

Also, what kind of strain are we talking about? What muscle or muscle groups?

If your only going to be down for a few weeks, I wouldn't worry too much about it. Catabolism will always happen in the human body all we can do is bring down to a crawl.

[trainerty]

oops...what Pierini said...didn't see your post doc

[xtremetris]

Thanks P-man

But doing what i said, the tricep dips and the light bicep curls, if it will not build much size will it still keep me where i am at?

[xtremetris]

Ive changed the routine i want to do and ill be doing the following

Chest Dips 5 sets of 12
Tricep Dips 5 sets of 15
Straight Bar curls- 6 sets of 15