Lunges? Is there a better way?

3foldchord

This may be a silly question, but here goes.,a little backstory and then the questions.

I am doing Bodyweight exercises with my boys, 2-3 times a week. They are 16 and 17. The 17 year old can do a bazillion lunges and not feel,it. Last time, I added weighted for him. Nothing big. 8# each. Still, lunges were as easy as breathing air. Back lunges, front lunges, walking lunges... The side lunges he felt a tiny bit.

How much weight is safe to add for a 17 yr old?

And why in the world can he do,so many and not feel,them??LOL.
( he is about average heigth, but pretty thin, his heigth is all in his legs,which are toothpicks and knobby knees.)

Oh, and is there a different lunge method he should use, he is slightly bow legged and is flat footed. ( not that I want to him to HURT, but it seems lunges maynot be doing anything for him if they are that easy.)

wmagoo27

Just keep adding weight. If he starts to feel a little burn after about 30 reps, he's in the ballpark. For what it's worth, as part of my training routine, I perform walking lunges with about 120 lbs on my shoulders. Small dumbells will not hurt him.

3foldchord

Thanks! I guess I know he's not 12 anymore, (but he's still looks and acts ike it)... I just wanted to make sure I didn't do any damage to his skinny (yet apparently somehwat strong) muscles and joint. He's still a 'kid' in my care..

Just keep adding weight. If he starts to feel a little burn after about 30 reps, he's in the ballpark. For what it's worth, as part of my training routine, I perform walking lunges with about 120 lbs on my shoulders. Small dumbells will not hurt him.

jesindc

He may want to do longer sets. If I do my sets in 10s or 20s, I barely feel it. But I did a challenge where I did 200 at once and I definitely felt that burn.

WendyTerry420

I have a lot of trouble with lunges. I end up half-a$$ing them. :ohwell:

As far as weight for your son, I would say that a 17 year old boy would do well to lift heavy and that means whatever is heavy for him. My son is 13. I have been teaching him to use resistance bands, and once I get started lifting for real, he will be coming with me. Methinks teenage boys and lifting go hand. :bigsmile:

My son has a high body fat percentage, but he has dropped almost 20 pounds since he started using the resistance bands. He also seems to have a much easier time with it than I do. He won't do 30 day shred with me though. He said they did the Insanity *warm-up* in P.E. and it "nearly killed" him. :laugh:

The author of New Rules of Lifting for Women talks about how guys have a propensity to strength and women have a propensity for endurance. He talked about how he started lifting as a teenager.

I think it's great to have your kids as workout partners. Now I just have to work on hubby.

WendyTerry420

He may want to do longer sets. If I do my sets in 10s or 20s, I barely feel it. But I did a challenge where I did 200 at once and I definitely felt that burn.

From what I am reading, heavier weights is better for muscle growth than high reps. If the reps are too high, it is more endurance training than strength training. That kinda makes sense if you think about it.

m_shuman

My question would be is he getting the proper depth and using the proper form when doing the lunge? When I do them my knee practically hits the ground and his knee shouldnt go over his toe. If you are not going deep enough or using the proper form it is possible not to feel them.

3foldchord

Kudos to your son!! (and you)

And my boys work out with me, but I h ave been gently/not often but asking my husband to workkout with me for 21 years. It stiil not happening.. ((he has a differrent idea of 'workout' than what I mean....)

My son has a high body fat percentage, but he has dropped almost 20 pounds since he started using the resistance bands. He also seems to have a much easier time with it than I do. He won't do 30 day shred with me though. He said they did the Insanity *warm-up* in P.E. and it "nearly killed" him. :laugh:

The author of New Rules of Lifting for Women talks about how guys have a propensity to strength and women have a propensity for endurance. He talked about how he started lifting as a teenager.

I think it's great to have your kids as workout partners. Now I just have to work on hubby.

Yogi_Carl

He could try one legged chair squats or try the yoga Chair Pose - both can be found through Google.

3foldchord

I do Chair Pose in my yoga... except after heavy leg days... 1-legged hair squats sound evil. we will have to try them. thanks

He could try one legged chair squats or try the yoga Chair Pose - both can be found through Google.

jesindc

I just had one more thought. Does he feel a deep burn doing other exercises? He could be one of those rare lucky people whose body flushes out lactic acid faster than normal.

FullOfWin

Well considering some 17 yo boys can barbell back squat 300+ lbs, I don't think 16lbs on some lunges will kill him.