Hi all,
I am not new to weight lifting, but new to the NROL4W program. I don't have any fat to lose and would like to gain more muscle. Is this program right for me?
Hi there... I have been stalking the message board for a while, but I can't help but respond. I also am looking to build muscle and don't have much fat to lose. I just started the 3rd phase of exercises and can tell a huge difference in my body... especially my upper body. I have a hard time eating enough so I am probably drinking too many protein shakes, but oh well. Good luck with the program!! Keep me updated on your progress...
I'm still in Stage 1, about halfway through. I'm not new to lifting either and don't really have to lose any weight, so....obviously I think this is a good program for you!! As with any lifting program, eating enough is always important
Thanks guys, I appreciate your input!
I've been eating 5-6 meals a day for a while now. Sometimes I find it hard to get all my calories in, hey, it's a lot of food (isn't that great) I've been lifting weights for about a year now and have put some muscle on me already, but am looking to get a little bigger and get those chin ups down (still not there).
Do you guys have any ideas how to make the prone jacknife harder? Roll the ball in with the toes while bending at the waist and bringing the butt in the air (maybe)?
Do you guys have any ideas how to make the prone jacknife harder? Roll the ball in with the toes while bending at the waist and bringing the butt in the air (maybe)?
You are the only person on this board to ever ask this question LOL! Go for it!
There is a thread around here somewhere with a video on it for these.
I worked with Alwyn Cosgrove on the previous program I did, which included the prone jackknife, and he said the workout depicted in this youtube video is actually a prone pike, which is completely different than the prone jackknife. For the prone jackknife, your butt doesn't go up in the air like that, your back stays much more flat. You just pull the ball in with your legs toward your chest. The exercise pictured here looks much much harder, so an actual prone jackknife would be easy for you compared to this!
Citymouse, did you see the first video (the one DirtyMartini linked us to) where she showed what "not" to do? I'm confused. lol I just want to make sure that I'm doing these right. I've tried doing what Natalia does (can't get even CLOSE to having my butt up that high, though!), but I've also done it where I pull my knees in to my chest. Like I said, I want to make sure I'm getting it right.
I worked with Alwyn Cosgrove on the previous program I did, which included the prone jackknife, and he said the workout depicted in this youtube video is actually a prone pike, which is completely different than the prone jackknife. For the prone jackknife, your butt doesn't go up in the air like that, your back stays much more flat. You just pull the ball in with your legs toward your chest. The exercise pictured here looks much much harder, so an actual prone jackknife would be easy for you compared to this!
This is what I was told as well. When your butt is up in the air like that you are working more hip flexors than core. When you keep it flat, in line with your back you are really hitting the core muscles, almost like a plank.
This is what I was told as well. When your butt is up in the air like that you are working more hip flexors than core. When you keep it flat, in line with your back you are really hitting the core muscles, almost like a plank.
So... which ones should we be targeting? hip flexors or abs? My flexors give me all sorts of problems but I thought if we could do this version that we should be doing it.. so I have been. Should I go back to the "tuck" version?
and was that first video right in the way he showed how to do the tuck? I'm going to have to go back and look really closely at that page in the book and make sure I'm doing this right. I thought I was, but now I'm really questioning it. lol
I used to have a personal trainer a while back and she told me to keep my butt in line with the torso and focus on holding the abs really tight as I bring the ball forward. .
It's all good. No matter what you name it, the higher your hips go the harder the movement. None of the videos that have been linked are bad or wrong, they're just different. The only thing you can really do wrong is to let your back sink when your body is extended (which would shift the load to your low back).
Begin with a knee tuck and your hips level. When you've conquered that version start lifting your hips. The toughest version is a pike (Natalia's video). It's all good though.
I worked with Alwyn Cosgrove on the previous program I did, which included the prone jackknife, and he said the workout depicted in this youtube video is actually a prone pike, which is completely different than the prone jackknife. For the prone jackknife, your butt doesn't go up in the air like that, your back stays much more flat. You just pull the ball in with your legs toward your chest. The exercise pictured here looks much much harder, so an actual prone jackknife would be easy for you compared to this!
I am glad I read that...I went and changed the description of the exercise. I was asked a question about the type of muscle recruitment in both prone jackknife and jackknife pike ...and their difference.
I have a general idea (like hip flexor recruitment is less in the 'pike'..) I'd appreciate a more detailed answer to this. Thanx!
new to NROL4W
. Have at it girls!
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