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ElliInJapan wrote: »

Hi Steve, I've been lurking in this thread for a while and learning a lot. Thank you very much for your time and the so well thought out and balanced comments. Reading your posts is a pleasure.

You're welcome... thank YOU for the kind words.

I have a different type of question, about something that is not discussed as much: stretching. I know very little about stretching besides it's important to do static stretches when your body is already warm, i.e. post exercise, while dynamic stretching is useful as a warmup. And that consistency is very important, just like in diet, exercise and pretty much everything else. But how about frequency and duration? Do these play any role when the goal is to improve flexibility and increase the range of motion? How do you go about creating a consistent plan for stretching with such a goal in mind?

You can't really speak about individual stretching needs. It's just like any other facet of programming... it requires the context of the person in question and their specific needs.

Here's an excellent article from Eric Cressey that highlights this fact better than I ever could have:

http://www.ericcressey.com/15-static-stretching-mistakes

I do stretch my hips, lats, and pecs on a regular basis as these muscles tend to lose their length on me. I just throw it in as many days as possible across the week where I'm rotating through stretches for each respective area for a count of 45 seconds or so while focusing on breathing and posture. I'll rip through 2-5 circuits/sets at a time.

To give some context in my question, I'm asking because my legs especially are very stiff and I can hardly raise them above 90 degrees. I started karate last year, initially to just try it out but it turned out I enjoy it very much. And in training I now see the problems I have with my fitness: endurance, strength and flexibility all need work. I more or less know what to do for the first two, but I'm puzzled with stretching. Any advice?

If you *really* wanted to make sure you're on the right track, I'd suggest seeking an assessment from a qualified therapist, chiro, trainer, or coach. They'll be able to pinpoint why you're lacking mobility in certain places and then tailor a solution to that specific issue.

bonniejo wrote: »

So I’ve just started a 3 day lifting plan (done 5 days so far and I really like it!) and I was wondering about supersetting ab exercises in to maximize my time. However, most ab stuff I know how to do involve getting on the floor, which is awkward in the weight area, or using a kettlebell or other weight, which I don’t want to do (I think my forearms and wrists are going to have the most trouble for the first few weeks, don’t want to overdo it grip wise).

I have come up with two exercises on my own (one balance and a one legged shoulder bridge dip using the bench), and was wondering if anyone has any other ideas. I already do lots of squats and lunges in my cardio class, so I don’t want to do those. Thanks!

Sorry, but I don't think I follow all of your questions.

I mean... I see the one about core in between your other resistance exercises. And to give you a general answer, I'd say it's fine so long as it's not interfering with your recovery and ability to exert maximal force next set.

In almost all of my programs (for myself or my clients) I'm relying on at least some supersetting.

I wouldn't feel awkward getting on the floor in the weight area. I don't train much anymore in public gyms, but I'd do it pretty regularly then. Or, if there's an area off to the side, just skip over there between sets.

I'm not sure what you mean by your forearms and wrists having trouble in the context of core exercises. Can you explain?

Then it looks like your post veers away from talking about core training as you bring squats and lunges and such into the mix. This is where I'm most confused. I'll say this, though... because you do squats and lunges in cardio routines, that doesn't mean you wouldn't be served doing them in strength training fashion. It's not the movement pattern that's driving the adaptation... it's the QUANTITY or MAGNITUDE of stress being delivered by the movement in question.

It's sort of like walking. Walking is really just short lunges, right? Well we all walk places. This doesn't mean we shouldn't do lunges in our resistance training routines.

LiftAndBalance wrote: »

stroutman81 wrote: »

Here's an excellent article from Eric Cressey that highlights this fact better than I ever could have:

http://www.ericcressey.com/15-static-stretching-mistakes

I just wanted to say thank you for posting that, some really helpful advice there!

Awesome, you're welcome!

bonniejo wrote: »

stroutman81 wrote: »

bonniejo wrote: »

So I’ve just started a 3 day lifting plan (done 5 days so far and I really like it!) and I was wondering about supersetting ab exercises in to maximize my time. However, most ab stuff I know how to do involve getting on the floor, which is awkward in the weight area, or using a kettlebell or other weight, which I don’t want to do (I think my forearms and wrists are going to have the most trouble for the first few weeks, don’t want to overdo it grip wise).

I have come up with two exercises on my own (one balance and a one legged shoulder bridge dip using the bench), and was wondering if anyone has any other ideas. I already do lots of squats and lunges in my cardio class, so I don’t want to do those. Thanks!

Sorry, but I don't think I follow all of your questions.

I mean... I see the one about core in between your other resistance exercises. And to give you a general answer, I'd say it's fine so long as it's not interfering with your recovery and ability to exert maximal force next set.

In almost all of my programs (for myself or my clients) I'm relying on at least some supersetting.

I wouldn't feel awkward getting on the floor in the weight area. I don't train much anymore in public gyms, but I'd do it pretty regularly then. Or, if there's an area off to the side, just skip over there between sets.

I'm not sure what you mean by your forearms and wrists having trouble in the context of core exercises. Can you explain?

Then it looks like your post veers away from talking about core training as you bring squats and lunges and such into the mix. This is where I'm most confused. I'll say this, though... because you do squats and lunges in cardio routines, that doesn't mean you wouldn't be served doing them in strength training fashion. It's not the movement pattern that's driving the adaptation... it's the QUANTITY or MAGNITUDE of stress being delivered by the movement in question.

It's sort of like walking. Walking is really just short lunges, right? Well we all walk places. This doesn't mean we shouldn't do lunges in our resistance training routines.

Sorry about that! I guess I'm still not clear on what I should be doing super set wise. My trainer said to do some, and gave me an example, but we didn't have time to go over more. Whenever I google super set exercises they are all things like pull-ups or something else that requires weight, so I'm trying to stay away from that to give my arms time to recover. I have squats and lunges in my weight lifting routine on leg day. I guess those were just some body weight exercises that don't have to involve arms that came to mind as I was thinking of exercises to superset with.

Maybe I'll have to do some more reading, or just skip the supersets altogether until my next training session at the end of March.

Late to reply here, but hopefully you got some clarification from your trainer. Just so you can see an example, here's my workout from yesterday:

1a) Cambered Squats
1b) Sumo press
1c) Pull-ups
2a) GHR
2b) Weighted Ring push-ups
3a) Skull Overs
3b) Unilateral calf raises

The numbers signify groupings of exercises. So essentially I'm supersetting cambered squats, sump presses, and pull-ups in group 1. Group 2 contains glute ham raises and ring push-ups. Group 3 contains skull overs and calf raises.

This isn't meant to show you how you should train. Not at all actually. It's to show you how I'm personally using supersets right now.

Keep in mind that I could also do this same workout with no supersetting and get close to equal results. I'd just be in the gym a lot longer compared to when I'm supersetting things.

I'll be around much of this evening if anyone wants to chat.