In the reverse lunge with 1 DB on shoulder, how do you hold the big DB on your shoulder? I'm having trouble doing this comfortably with a heavy weight, and am considering doing reverse lunges with a BB instead.
At first I used a DB that I could only use if it was resting on my shoulder so I moved down to a weight I could actually hold just above my shoulder whilst completing the reps. Still challenging.
At first I used a DB that I could only use if it was resting on my shoulder so I moved down to a weight I could actually hold just above my shoulder whilst completing the reps. Still challenging.
This ^ is what I did today.
Guess I've been thinking of this as a lunge/leg exercise and not really as a core exercise. The most challenging aspect seems to be the stress to my elbow in holding the weight. Oh well. I only have to do this one more time now anyway.
How did you do on the negative chin ups? I finished stage 5, and not sure what to do about stage 6. I feel as if Im not strong enough to do them (chin-ups), and too weak to face stage 7 without going through 6 first.
__________________ Failure is the condiment that gives success its flavor. - Truman Capote
Having just mastered the chin-up, I can assure you that with practice so can you!
I'm not on stage 6, but since doing chinups/pullups have been one of my goals, I've been practicing these since starting the program - and via the negatives as well. So it may take time, but it can be done!
Since I'm kind of a shorty, jumping up to get my hands on the pull-up bar is an exercise unto itself. So the negatives I did by using one of the squat racks - the one that's like a giant contraption that has a safety...There must be a special name for it. Perhaps you have a similar device at your gym? But i'm sure you can use a bench or step to jump up to the pull-up bar...
At any rate, with this squat rack, I could move the bar to my height and let myself hang a little. Then I would muster up all my strength, jump into chin-up position and then lower sloooowly. Finally when I wanted to challenge myself, I would only lower half way (arms at a 90degree angle) and then pull myself back to the chin-up position. While this isn't a full chin-up, i felt that it was a great stepping stone, since it was a way to teach myself (probs more mentally than physically), to pull my arse back up. Then I would try to go a little past 90 degrees and pull-up until i finally was able to do one from a full hang.
Anywho, not sure why I'm sharing, but just to let you know what I've been doing. Mind you, it took me about 2 months to go from no chin-up to 3 full chin-ups. So maybe you should get into Stage 6, see how far you get with the chin-up, and then continue into Stage 7. If doing a chin-up is one of your goals, you can still practice your chin-ups into Stage 7.
I can't do real-deal chin-ups... yet. I was intimidated to start trying them for whatever reason, but once I started stage 6, I really enjoyed the negative chin-ups. Actually, workout A of stage 6 is one of my favorite NROLFW workouts thus far. Even though I can't quite get a chin-up, I'm planning to continue working on them either in Stage 7 or afterwards. Besides, Yeahright, you might be pleasantly surprised about what you can do. A friend came to the gym w/ me lately, and I convinced her to try a chinup, despite her total reluctance. Shazam, she did it right away. (I was seething w/ jealousy and dumbfounded in awe, naturally).
Im totally intimidated by that chin up bar! Im going to try that squat rack idea. I dont know the name of it, but I know what you are talking about Lil Messi. Being able to do a full chin up is deffinately one of my goals. I want to see the look on the faces of all those guys in the gym that ask me if I need help to move a 45 lb. plate! Puh-leez!
I havent even tried to do one yet. And, just like you say Evie, I just might surprise myself!
Thanks
__________________ Failure is the condiment that gives success its flavor. - Truman Capote
Lots of good training moves for chin-ups and pull-ups. I think I will start incorporating some of these others into my workout after I finish NROLFW. I'd say I'd do it during Stage 7, but Stage 7 looks brutal enough.
Ah.. I like this link. Very usefull information. Im going to the gym tonight, Im going to take what I learned from it with me.
I wish I knew people that work out at my gym who are also doing this program. Im trying to get my friend to do it with me, but she has that stupid thing about weight lifting, " I dont want to get too big".
__________________ Failure is the condiment that gives success its flavor. - Truman Capote
Ps. I myself have an "iron gym" (love that a bar that hooks to your door jamb is a "gym" btw) and for $20 its been a great investment! You can even put that thing on the ground and knock out some pretty decent push-ups.
Okay... super sore today!
Workout A on stage six was brutal. but, I like the fact that Im building upper body strength. You ladies have no idea how proud I am of myself right now. Thanks for your tips and advice. They really helped me overcome the neg chin-up horror.
BTW: I saw the Iron-Gym at Ross for $19.99. Im so getting it!
__________________ Failure is the condiment that gives success its flavor. - Truman Capote
Stage 6 was my favorite also! I was never actually able to do a negative without dropping like a rock during NROLW. But man did my lat pulls skyrocket.
I too have become obsessed with pullups. I love this article
I had started this program full-force, but discovered I would have to ease into it unless I wanted to be in full-time pain. I did four sets of 15 negatives today (with 30 pounds offset) and my arms and pecs are like jello. I got the bands too so I can actually do 5 pullups with the heaviest band.
Some of us take a little longer than others, who will heretofore be known as freaks of nature :-)
Stage 6 question
Linear Mode
