weak quads, lunges, and FL I

[ambar]

Today I did Fat Loss I A. (A few weeks ago my training partner and I ran A and B using 2 sets of each exercise instead of 3, and then put it on the shelf because he wasn't feeling ready, and went back to Break-in for a while.) I've been struggling with lunges all along, and was really surprised at how many I managed to turn in today. (My tactic was to work to failure or 15 reps, which ever came first, and then if I failed, hit the leg extension machine and fill in with single-leg reps until I got to 15. Second set I actually did 15 on each leg! Wow!)

That said, I am not ready for rotational lunges (my balance is challenged by plain static lunges, sorry to say) and bulgarian split squats are Right Out.

This leaves me substituting static lunges for rotational lunges in A, and ... static lunges for BSS in B? Does anyone have a better idea that won't make me want to stop lifting because lunges and I hate each other with a mighty hate right now? I know I need more quad development (and more fat loss, see figure A) but I don't want to hammer myself into the ground quite yet, either...

[eastcoastsurfer]

Everyone hates lunges (most single leg exercises are really hard) :p I have yet to meet someone personally or on this board who said they enjoy lunges. The only reason I stick them out is that they work. With that said, I would continue to try to get through them. Drop the weight if you have to (or just do as many as you can if you're doing them unweighted), but get through them so that you do get stronger in the supporting muscles and can eventually move on to the rotational lunges and full bulgarian split squats.

Also may I suggest that instead of going to a leg extension machine when you can't do anymore lunges, get a chair to hold onto and use it to help you finish out the lunges. Doing it this way should translate into more help for your lunge than the leg extension machine.

[John Izzo]

Honestly, this is why I don't like people following predetermined exercise programs from a book or mag. You are not ready for lunges because you lack flexibility and mobility and basic strength....then on top of that, you add external loading.

Not good and it will only exacerbate dysfunctions you already have (evidenced by your lack of a good-looking lunge). We hate lunges because the hips are where most of our problems lie. We either have too tight hip flexors, tight rotators, tight hams, or weak glutes. Lots of people will ask me "what is she supposed to do? Stop?"

My answer is bring he exercise to its lowest common denominator. Clients that struggle with lunges are alwasy put ona modifed version until that master sungle leg support adn balance.

• Kneel down on both knees.
• Put on foot out and make sur eyour knee is at 90 degrees.
• Press your front fot firmly into the floor and lift yoru body through that one front leg.
• Step the trailing foot in-line with the front working leg.
• Then bring the foot back in teh kneeling position & repeat

The kneeling progression takes out the balance issue and allows the body to "program" the movement.

[cdkrug]

Ah . . lunger.

Someone . . I forget who . . posted a "Heirarchy" of the lunge family, roughly:

1. Static Lunges
2. Dynamic Lunges
3. Walking Lunges
4. Rotational Lunges
5. Side-bend lunges

I simply can't do the last two yet--not because of my legs, but because my balance is lousy. So I do walking lunges.

In your case, do Static Lunges until you can complete all your sets, even with just bodyweight.

When you can do that, move to dynamic lunges, finishing up your reps on statics when you can't do any more dynamics.

Same song as you get better and progress.

If I couldn't do ONE Bulgarian, I'd probably do step-ups with a step that felt JUST a smidgeon too tall--the idea being to work on those pesky core balance muscles.

When I started FL1, it took me four workouts to be able to complete my reps bodyweight only. Then I went to FL2 and had to drop back down to "Girly Weights"--thankfully blue, not pink, at my corporate gym--to do Bulgarians with Press.

[eastcoastsurfer]

Good advice John! I didn't even think there was a way to break down the lunge even further beyond static with some sort of assistance.

[John Izzo]

There is a "break down" to every exercise...

[ambar]

Originally Posted by standAPART

Honestly, this is why I don't like people following predetermined exercise programs from a book or mag.

Well, Alwyn's gym is only 320 miles away. Don't think I haven't considered it. Last time I consulted with a certified trainer, he wanted me doing an hour of steady state cardio a day, and told me squats would ruin my knees. Do you blame me for picking up a good book instead?

Thanks for the excellent advice. I think I'll do that kneeling progression on the B day and keep flinging myself at the static lunges on the A day.

cdkrug, I did set up for a BSS when we first tried FL I... and I promptly collapsed on the floor. I really don't need to court a quad tear, so I'll work my way up as you suggested.

[Jimbo]

I PM'd CDKRUG about this...but was wondering if anyone had info on the last 2 lunges on his list. I can't find pics or videos of these two:

4. Rotational Lunges
5. Side-bend lunges

I'm interested in trying these...anybody got a link? These must not be real common or something. I was surprised I couldn't find any pics oreven descriptions.

[Jimbo]

I did a search on this forum and did find a pretty good description of number 4 but still have no idea about number 5. Side-bend Lunges

[Lisa~]

The walking lunge with side bend is a combo exercise out of the NROL book. So you can give Alwyn credit for this.

You carry DBs while doing walking lunges. At the bottom of the ROM do a side bend to the same side as your forward leg. Straighten your torso as you rise. Lunge forward with the other leg, side bend, straighten as you rise, repeat.

[ambar]

Another useful resource on single-leg exercises: http://www.t-nation.com/findArticle....4-017-training

[cdkrug]

Originally Posted by Jimbo

I PM'd CDKRUG about this...but was wondering if anyone had info on the last 2 lunges on his list. I can't find pics or videos of these two:

4. Rotational Lunges
5. Side-bend lunges

I'm interested in trying these...anybody got a link? These must not be real common or something. I was surprised I couldn't find any pics oreven descriptions.

The descriptions are in the book, but Lou and Al didn't include pics, unfortunately.

For me, it's enough to know that I fall on my arse if I attempt them.

[Lisa~]

Originally Posted by cdkrug

The descriptions are in the book, but Lou and Al didn't include pics, unfortunately.

Yes they did.

Rotational lunge is pictured on page 69.

Walking lunge with side bend is pictured on page 185.

[spankdat]

Originally Posted by eastcoastsurfer

Everyone hates lunges (most single leg exercises are really hard) :p I have yet to meet someone personally or on this board who said they enjoy lunges......

You have now. I love them, and no, I'm not being sarcastic or facetious either. Bulgarian split squats are my favorite leg exercise. Years ago as a gymnast I had a lower back injury that requires me now to keep compressive loads on my spine at a moderate level. Single leg work is great for this and comprises the bulk of my leg work.

But as far as the original topic question, John makes an excellent point and offers up a good solution. The 'chair assist when your balance wavers' idea offered by eastcoastsurfer is useful as well.

And yes, that's a handy resource on single-leg exercises you pointed out. I've read it before and besides being a good overview, I've found some of the tips on execution of the exercises to be very helpful. Such as the tip about raising the toes of both feet while performing step-ups to help focus the effort on the proper musculature of the leg. I found this one tip to be very helpful for focusing on heel drive for all my lunge work.

[ftumsh]

Originally Posted by cdkrug

For me, it's enough to know that I fall on my arse if I attempt them.

When you take a step forward with your right foot, ensure that your foot is slightly more to the right than you are currently doing. That should cure you...