Laurie4b Posted February 26, 2016 Share Posted February 26, 2016 I am currently doing 3 days of significant strength-training. I need to cut back one of the three sessions into something that won't totally leave me wiped out but at the same time will contribute to strength. (My goal is adding muscle mass so I have something "in the bank" as I age.) Could you take a look at the current routine and suggest an abbreviated version for a short-day? I need to be able to hike 2 hours on that day AND do the strength training. Here's the routine: Upper: Push-ups (I am doing these as incline push-ups right now working my way down to a full body push-up. I'm currently 8 inches off the ground for a chest push-up and probably 24 inches off the ground for a triceps push-up. I do 2 sets of each. Incline Rows: 2 sets incline Shoulder extensions: 2 sets Biceps curls: 2 sets I do some rotator cuff exercises, which I'll keep b/c they are not tiring. I am thinking maybe skip shoulder extensions and biceps curls? Lower: (Note: my quad strength is maxed out. My hamstrings are only about 1/3 the strength of my quads, so I have to keep the hamstring thing going!) Deadlifts: 2 sets Goblet squats: 2 sets Single leg deadlifts: 2 sets Kickbacks on the cable machine Combo of glute bridges and clamshells with a resistance band I need to keep the deadlifts. What else should I keep? Other suggestions? Quote Link to comment Share on other sites More sharing options...
Luckymama Posted February 26, 2016 Share Posted February 26, 2016 Hmmm Upper: keep the pushups and the rows Lower: keep the deadlifts, squats, and glute bridges/clamshells (one-leg bridges kill my hamstrings!) I think between the pushups and deadlifts you work just about every main muscle :lol: 1 Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted February 26, 2016 Author Share Posted February 26, 2016 Hmmm Upper: keep the pushups and the rows Lower: keep the deadlifts, squats, and glute bridges/clamshells (one-leg bridges kill my hamstrings!) I think between the pushups and deadlifts you work just about every main muscle :lol: Thanks! I appreciate your input! Quote Link to comment Share on other sites More sharing options...
Katy Posted February 26, 2016 Share Posted February 26, 2016 You could also make that day one set of super-slow negative reps only. IE: Instead of push ups or dips, start from the high position and very slowly (over at least ten seconds), lower your weight. Here's a WebMD article on it: http://www.webmd.com/men/features/want-more-strength-slow-down 2 Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted February 26, 2016 Author Share Posted February 26, 2016 You could also make that day one set of super-slow negative reps only. IE: Instead of push ups or dips, start from the high position and very slowly (over at least ten seconds), lower your weight. Here's a WebMD article on it: http://www.webmd.com/men/features/want-more-strength-slow-down Interesting concept. Quote Link to comment Share on other sites More sharing options...
MSNative Posted February 26, 2016 Share Posted February 26, 2016 Can you switch out one of your strength days for an intense core/body weight day? You can do a thousand different types of planks that work core, glutes, adductors, abductors, arms, chest and shoulders- basically everything. Lol! Then add different lunges. I like to use sliders for both plank and lunges. You can get a lot of variety really easily. If you don't have sliders, you can start with just paper plates to get the same effect and see if you like them. Half hour of those and you get a great workout. 2 Quote Link to comment Share on other sites More sharing options...
need2read Posted February 26, 2016 Share Posted February 26, 2016 Make sure you are eating enough also. If you want to gain weight-even muscle weight-you must eat more than you burn. This includes carbs. It is a myth that muscle gain requires all protein and no carbs. Remember that food gives you the energy you need to lift and live life. I'm sorry for harping on this if it's not something you struggle with but I see so many women think that they can make significant gains on a 1500 calorie per day diet of kale and chia seeds. Check out the Facebook page for Girls Gone Strong. It is a great resource for lifting and eating for maximum gains. Sent from my iPhone using Tapatalk 2 Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted February 26, 2016 Author Share Posted February 26, 2016 Make sure you are eating enough also. If you want to gain weight-even muscle weight-you must eat more than you burn. This includes carbs. It is a myth that muscle gain requires all protein and no carbs. Remember that food gives you the energy you need to lift and live life. I'm sorry for harping on this if it's not something you struggle with but I see so many women think that they can make significant gains on a 1500 calorie per day diet of kale and chia seeds. Check out the Facebook page for Girls Gone Strong. It is a great resource for lifting and eating for maximum gains. Sent from my iPhone using Tapatalk Thanks. I will definitely check out their FB page! Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted February 27, 2016 Author Share Posted February 27, 2016 (edited) Thanks for all the suggestions. Today, I did a 2 hour hike, but did most of my strength training first. I worked at home and settled on Deadlifts, hip extension with a resistance band, and combo glute bridge/clamshells for lower, and 3 sets of incline push-ups and 2 sets of rows for upper. I'm tired, but not excessively so. Next time, I'll leave out the hip extensions, I think. I may do some eccentric push-ups tonight. Edited February 27, 2016 by Laurie4b 1 Quote Link to comment Share on other sites More sharing options...
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