Weight Training Article

[old] kwadams · Post by **[old] kwadams** » January 12th, 2005, 11:35 am

Yoda-- It looks like we've got two parallel threads going now (you really started something here!), but I'll stick with this one. I appreciate your continued (free) advice. I thought you were a PT. I just did what you said and wrote down 3 different exercises for each body part. So are you saying that if I do, for example, bench presses for chest (and tri's I guess), squats for legs, lat pull-downs for back (and biceps), shoulder presses for shoulders (and tri's again!), and maybe throw in some calf raises--that there's no sense in doing isolation work like arm curls and/or tricep extensions? Or maybe do something other than shoulder presses for shoulders since that is duplicating the tri's? Am I getting this now? This is tough for a guy who's been lifting for over 30 years following "traditional" protocols. And then if I want to do a second SS workout (or "flushing"), that I could do, say, push-ups or dumbell flys for chest, leg extensions and/or curls for legs, seated rows for back, and upright rows or flys for shoulders? Again, no isolation work for bi's or tri's is necessary. If I'm finally catching on, I could see how you could do what your old "hiking buddy" does (from the other thread)--push-ups, pull-ups, and squats, all with body weight done to SS protocol and have a heck of a good workout (although he does it everyday?). Thanks again. Kevin

[old] Yoda1 · Post by **[old] Yoda1** » January 12th, 2005, 3:24 pm

Kevin, YOU GOT IT!!!!!! As I said before, "You da man". And yes my friend from the mountain does his every day, but they are not to failure. If you stop and think about it, a SS workout can be reduced to squat, bench, rowing. And if we take it further, a person could say that the Dyno has come pretty close to the correct exercises, just not the speed per rep. Squats can replaced with leg press, rowing can be replaced with pulldowns with a parallel grip, and bench can be adjusted to narrow or wide grip and inclined to declined. The only thing missing is the lower back and that could be worked through deadlift. So, with 4 exercises, done to failure, you have just beat the crap out of yourself for a minimum of a week. I think I said that fairly well, don't you? I think these threads are great. I know there are quite a few folks reading them and saying to themselves, maybe this will work. I hope they will join in. On either thread. The more the merrier, as long as there is no yelling. Yoda

[old] kwadams · Post by **[old] kwadams** » January 12th, 2005, 3:59 pm

Thanks, Yoda. I think I'm going to start over again next week. I'm hurting today after yesterday's workout. Of course I got up this morning and shoveled about 5-6" of heavy, wet snow for an hour and then came inside to row 5K. How's that for a recovery day?! At least I didn't do the 10K I was originally intending. Stop shaking your head... I'll keep you posted and will refrain from yelling (except in the confine of my basement while doing SS). Kevin

[old] John Rupp · Post by **[old] John Rupp** » January 12th, 2005, 5:08 pm

Yoda, Thanks for your suggestions. I'm planning to make the trolley first, then the incline, then the stand. I'm thinking to make the incline/stand permanent, maybe a 25% incline (8' long, 2' high) as this way it can be moved around. For improvement I will just do more of them or more slowly. It appears that swimmers and cross country skiers use the vasa trainer or roller board for long periods of time. I'm going to look at using skateboard wheels instead of casters, depending on price, as they should be more quiet and smooth. Also, I think the width of the trolley and incline should not be more than 12" for each. This will allow my elbows to pass easily on the sides while doing the pull ups. Questions: 1) I'm not sure what you mean by pulleys, as the diagram doesn't have any pulleys; 2) Why would you lengthen the trolley to 54"? Remember you will be laying on your stomach. Maybe 36" inches would be better then 30, for situps?

[old] Exrook · Post by **[old] Exrook** » January 12th, 2005, 6:00 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Jan 12 2005, 05:08 PM)</td></tr><tr><td class='quote'> 1) I'm not sure what you mean by pulleys, as the diagram doesn't have any pulleys;  </td></tr></table> Check the bottom of the diagram again - it says "rope hooks directly to trolley via pulleys on support".

[old] John Rupp · Post by **[old] John Rupp** » January 12th, 2005, 6:10 pm

I see, so you'd put them at the top of the incline. Okay sounds good. Another question: Does a 25% slope sound about right for an intermediate height.

[old] Yoda1 · Post by **[old] Yoda1** » January 12th, 2005, 7:01 pm

John, For an old guy like you the incline should not be above 5%. Just kidding. I would build a removeable crossbar at the high end of the incline and perform the pullups lying on my back. If you measure your body length from shoulder to butt while in the seated position, you'll see that you're going to need to have enough trolley length to support your body, including your head. You will need some place to put your feet as well. If you built the crossbar and had a place at the bottom of your incline to place it, you could lay on your stomach and do presses, as well. The glideboard or trolley on my total trainer is 14"x42". I'm short and it's just enough for me. I'd still go to a 48"-54" glideboard. If it were me, I would build the unit so that the incline was capable of going from flat to at least a 45 degree angle, perhaps even more. Yoda

[old] John Rupp · Post by **[old] John Rupp** » January 12th, 2005, 7:30 pm

Yoda, HA HA HA! Okay I'll see about making it 48" then. Thanks.

[old] John Rupp · Post by **[old] John Rupp** » January 12th, 2005, 7:46 pm

Here's a picture of the "Pull Up Trainer" ($800): <a href='http://www.avon.k12.in.us/WOES/pe/pullup.jpg' target='_blank'>http://www.avon.k12.in.us/WOES/pe/pullup.jpg</a>

[old] Yoda1 · Post by **[old] Yoda1** » January 12th, 2005, 8:47 pm

For around $400.00 you can get a Total Trainer that gives you a heck of a lot more than what I see there. That actually looks like a light duty Total Gym. I don't care for lying on the tummy to do pullups. It doesn't allow your chest to open up and let the air in. Yoda

[old] John Rupp · Post by **[old] John Rupp** » January 12th, 2005, 9:14 pm

Yes well I figure it will cost less than $50 to make one. Do you do pull ups on your back on the Total Trainer? That does sound more comfortable. By the way they are $349 on Ebay.

[old] John Rupp · Post by **[old] John Rupp** » January 13th, 2005, 1:48 am

A nice article about building a rollerboard, with pictures and instructions: <a href='http://www.nordicskiracer.com/training/rollerboard.asp' target='_blank'>http://www.nordicskiracer.com/training/ ... > A general article about making a rollerboard, <a href='http://www.masterskier.com/articles/01r ... board.html' target='_blank'>http://www.masterskier.com/articles/01r ... a> that goes with the previous diagram: <a href='http://www.nensa.net/equipment/rollerboard.gif' target='_blank'>http://www.nensa.net/equipment/rollerboard.gif</a>

[old] Yoda1 · Post by **[old] Yoda1** » January 13th, 2005, 9:08 am

John, Interesting articles. And yes, I do the pullups on my back. I also use weights on the trolley. There is a short bar that passes through the trolley that I can put a maximum of about 150 pounds on. That helps with some of the exercises when the incline isn't quite steep enough. There are pulleys on the side of the trolley as well. On some exercises I can pass the cord through those pulleys and it allows you to do exercises like bench as well. It's a pretty neat set up. Yoda

[old] kwadams · Post by **[old] kwadams** » January 13th, 2005, 1:59 pm

Yoda-- I'm curious--do you use a Total Trainer for your workouts? I've looked long and hard at the Total Gyms--have even tried out the cheapo ones in the stores--and I get a pretty good workout with them. The Total Trainer looks to be basically the same thing, but less expensive. I was thinking that I could add some weights and do SS squats and other exercises with it, plus it looks to be real good for stretching. Any recommendations? Thanks. Kevin

[old] John Rupp · Post by **[old] John Rupp** » January 13th, 2005, 2:18 pm

Kevin, They have loads of the Total Trainer on Ebay. I think it's $349 plus 45 for shipping.