Re: Abdominal Training
- From: "Steve Freides" <steve@xxxxxxxxxxxxxxxxxxx>
- Date: Sun, 1 Jul 2007 14:52:42 -0400
"Zen Cohen" <aturny@xxxxxxxxxxx> wrote in message
"Steve Freides" <steve@xxxxxxxxxxxxxxxxxxx> wrote in message .....
....I'm 52 years old (I know you didn't ask that), I weigh 152 lbs.
I did 20 pullups at the most recent Tactical Strength Challenge, held
in March of this year - they were judged, each had to be from dead
hang to throat touching the bar. See
http://www.tacticalstrengthchallenge.com for more on the TSC - our
next event is September 8, 2007.
Many people, including me, find that training a mix of pullups works
well. I do sets of 5 pullups with 24 kg for my weighted work -
haven't used anything heavier in a long time. I'll also do
bodyweight only sets of 10-15 reps, and the last time out ....
I can do 7 pullups (better than the 1.5 I did about 8 months ago but
lower than the 15 I could do in my 30's) and about 30 dips. Have any
suggestions for starting weighted work on these?
Sure - just add a little weight and do some pullups. My formula is
never to go to failure, so with a 7-rep max on bodyweight pullups, I'd
say add 5-10 lbs. and try a triple and see how it feels. Most people
find doing some weighted work will yield improvements in their rep
counts, at least up to a point, and at 7 reps, you're not at that point
yet (which is around 20-25 or so according to folks who know more about
this than me).
You can learn a lot about the "no-kip kip" Jason and I have talked about
here by, instead of putting the weight on belt, holding a dumbbell
between your feet. We've got rubber hex dumbbells at my Y that will
stand on end, so I stand one up on end, jump up to the bar, then grab it
with my feet and start doing my reps from there. The dumbbell actually
lets you cheat in that it makes pushing against the weight available to
you, but once you get the feeling of doing that, you just have to supply
the make-believe resistance on your own. I can get almost as many reps
with a light weight as I can with bodyweight because I've learned to
take advantage of how this work. I just looked at some old workout
logs - I've gotten 10-15 reps in training with weights in the 10-25 lb.
range and those weren't maxes, just training, and I rarely go about 15
reps training bodyweight only.
If not a dumbbell between your feet, get a ball and squeeze it between
your knees while you do pullups with or without weight - a similar
Adding weight in a vest or backpack is harder so I'd stay away from that
unless you're particularly masochistic. A dipping belt with weight on
it is the norm.
Maybe that's too much info but hope it's of some help.
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