heavy lifting and programs, and i'm so confused !

Amandawith3kids
Amandawith3kids Posts: 367 Member
in Fitness and Exercise
LOL dont laugh at me. i'm just so confused. i've been doing my own workout plan here at home with minimal equipment, but i'd like to progress some. i keep reading about all these programs. can somebody please explain it to me? i really am just lost. i usually pick up forum jargon a little better than this.

anyway, what i'm doing:
bicep curls with a "heavy" resistance band 2 sets, 12 reps
tricep rows with the same band 2 sets, 12 reps
calf raises 2 sets 12 reps
12 knee pushups, but not *quite* all the way down. (yet :laugh: )
20 "pull in's" (this is to repair my ab damage)
20 per leg of leg slides (more ab repair work)
leg side kicks 2 sets of 12, each leg (to work by tush, and boy do they!)
ceiling kick 2 sets 12 each side (more butt work. hubs is a butt guy LOLOL)

i'm not happy with my progress on my ab repair work. i dont even feel anything at all, and after almost 2 months, there has been NO progress closing the gap. it's still at 4 fingers wide, which is where i started. cant do crunches of ANY kind, it actually makes it worse.

between the pushups, and the 2 other things on all fours (the butt work) my arms can hardly hold me up by the end, and i'd like to not do so much on all fours, but i cant do any kinds of deep knee bends, so squats and lunges and deadlifts are out. (patella tracking disorder) i did buy pushup handles to make this easier, and it did help my wrists.

i just dont really know where to go from here.

Replies

  • Boogage
    Boogage Posts: 739 Member
    I don't know. Could you get a physio appointment to get some advice about the ab damage. I think that really needs to be addressed first and so you don't make it worse. There are websites with more exercises that should help bring your muscles back together as well so it might be worth googling. I seem to remember one of them was as simple as rolling up and down a wall with your back on an exercise ball. Worth trying out some new moves I think.
  • 12by311
    12by311 Posts: 1,716 Member
    I could way off, but I think I've read somewhere that you aren't supposed to do crunches if you have separation in abodminal muscles. Maybe check into that.

    Well, lifting heavy is relative but usually based on rep range….

    1-5 reps is usually for strength
    8-12 reps is hypertrophy (growth)
    15+ is to build endurance

    And it is progressive.

    So with body weight exercises or resistance bands, you can only get to a certain point before you stall.

    However, if you are still working on base strength body weight and bands are fine. Sounds like your workout is tough for you right now.

    You can do some tough things with the bands. You can even do some resistance short runs that are tough if you have large enough bands (thickness).

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