So I read and re-read the description about step-ups, but couldn't figure this out. Is 1 "set" of step ups 1 leg, or each leg 15 reps (or whichever you are on). I treated 1 set as both legs, not just one.
Then use more weight. I don't get bored when I'm thinking to myself "OH MY GOD THREE MORE TO GO!! GOOD LORD!! OK NOW ONLY TWO.... AAAAAAAAAA ONE MORE, I'M GOING TO DIE...!!!"
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Then use more weight. I don't get bored when I'm thinking to myself "OH MY GOD THREE MORE TO GO!! GOOD LORD!! OK NOW ONLY TWO.... AAAAAAAAAA ONE MORE, I'M GOING TO DIE...!!!"
I have another step-up question, can I tack it on to this post?
So say I'm stepping up with my right leg. I put it on the step, step up, come back down, do I put my right leg back on the floor and then step up again, or just barely touch down my left leg and lift up again? I know I have to take that left leg out of the equation but I can't tell which way is better.
You barely touch your left leg down to the floor, using only your right leg to pull you up to that step. Your right leg stays on the step until your reps are finished. Then you immediately switch to the other leg and do the same reps for that leg.
I use a bench (about 20"). The higher the step, the higher ROM you will achieve (and the harder it is).
You barely touch your left leg down to the floor, using only your right leg to pull you up to that step. Your right leg stays on the step until your reps are finished. Then you immediately switch to the other leg and do the same reps for that leg.
Oh cr*p...I've been doing these WRONG!! I should have read more carefully. So what do you do when there are no steps at the gym--only weight benches (if the bench is too high)?
I would drop the weights and do BW only on the weight bench, then. What have you been using? Once you can do them correctly on the bench with BW, then slowly add weight, making sure you are not adding too fast and using that back leg for help.
I would drop the weights and do BW only on the weight bench, then. What have you been using? Once you can do them correctly on the bench with BW, then slowly add weight, making sure you are not adding too fast and using that back leg for help.
Last week, I used 30# (two 15# dumbbells). But I was stepping down with both feet for each rep...oops!!
I really had no idea that we weren't supposed to be bringing our working leg down. I still find it challenging when I do bring it down, it just takes a lot longer, heh.
I'm getting mixed advice regarding these. The book says to return to starting position, and starting position is with resting foot down, standing. But a lot of what I'm reading here says the resting leg is "paralyzed" or not doing anything at all except lightly brushing the step/floor until all your reps are done and you switch. Someone want to clarify?
Feel free to have your trailing leg set down and take all the stress of the working leg between reps. The reason that people here suggest otherwise is to minimize the chance that the trailing leg will contribute anything to the movement.
You don't want the trailing leg to help by giving a pushoff or anything - so many here just brush the ground or land on the heel with the toes up or use other queues to leave the trailing leg out of the movement.
If you can completely unload and then reload the working leg w/out being tempted to push off with the trailing leg (especially on those last few reps), I say go for it.
Feel free to have your trailing leg set down and take all the stress off the working leg between reps. The reason that people here suggest otherwise is to minimize the chance that the trailing leg will contribute anything to the movement.
You don't want the trailing leg to help by giving a pushoff or anything - so many here just brush the ground or land on the heel with the toes up or use other cues to leave the trailing leg out of the movement.
If you can completely unload and then reload the working leg w/out being tempted to push off with the trailing leg (especially on those last few reps), I say go for it.
step-ups question
I don't get bored when I'm thinking to myself "OH MY GOD THREE MORE TO GO!! GOOD LORD!! OK NOW ONLY TWO.... AAAAAAAAAA ONE MORE, I'M GOING TO DIE...!!!"
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