step-ups question - JP Fitness Forums

Avalanche574 · 03-17-2008, 09:14 AM

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.

sorry if this is silly, I'm just beginning! TIA

missjane · 03-17-2008, 09:17 AM

If it's a set of 15 step-ups, you do 15 reps on one leg, no rest, 15 reps on the next leg, rest, and then on to your next exercise.

GinaKina · 03-17-2008, 11:28 AM

Yep, 15 reps on each legs for one set. Not my favorite exercise, I get bored

DirtyMartini · 03-17-2008, 11:30 AM

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...!!!"

Avalanche574 · 03-17-2008, 11:52 AM

great - thats what I thought, thanks ladies!

karenmc6 · 03-17-2008, 11:59 AM

Quote:

Originally Posted by DirtyMartini

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...!!!"

too true!! karen

sporty7 · 03-17-2008, 12:57 PM

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.

Also, how high a step are people using?

missjane · 03-17-2008, 01:02 PM

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).

Lisa~ · 03-17-2008, 01:49 PM

You know girls, we do have a search function. Most of the questions have been answered over and over.

Read this one: Step ups form
Then we talked about it again, and again, and again...
My plan until 1-7-07
Step-up Set Questions
R U sore 2
Step-ups.... how not to cheat

InterpreterJess · 03-17-2008, 02:11 PM

Ha, whoops. I went off to read the "step-ups... how not to cheat" and posted my question there.

mtnhike08 · 03-17-2008, 02:58 PM

Quote:

Originally Posted by missjane

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)?

missjane · 03-17-2008, 03:01 PM

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.

mtnhike08 · 03-17-2008, 04:29 PM

Quote:

Originally Posted by missjane

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!!

GinaKina · 03-22-2008, 10:01 AM

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.

InterpreterJess · 03-23-2008, 12:02 PM

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?

Gayle · 03-23-2008, 12:26 PM

Step ups are brutal -- I know that I'm leaning so far over that I just can't be doing them right

LisaS · 03-23-2008, 12:31 PM

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.

InterpreterJess · 03-23-2008, 01:29 PM

Right on. Thanks

LisaS · 03-23-2008, 02:33 PM

Quote:

Originally Posted by LisaS

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.

typos corrected in bold