Ladies Who Lift...
95 watchers
Aug 2023
1:37pm, 4 Aug 2023
9,870 posts
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TeeBee
Yes please carry on. Otherwise we risk just sharing anecdotes as opposed to expertise!
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Aug 2023
1:43pm, 4 Aug 2023
41,029 posts
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Nellers
Much more informative discussion on here than in the blokey thread, where we just talk about getting swole.  My strength training (over the last couple of years or so) has basically been Deadlifts, squats, bench press, overhead press, cleans and pull ups. I did get some coaching initially on the cleans and I started that, particularly, with a very light bar. As Achilles rehab I was told I had weak glutes so I've also been doing some bridges and calf raises with an increasingly heavy bar, so it sounds pretty similar to your situation, CW. Because of the lack of running over the last few years due to the achilles issue I can't say that the strength work has helped my running but I certainly feel a bit more generally able than I did from just running/cycling. The main thing I'm seeing in this discussion that varies from the advice (Youtube counts as advice doesn't it?) I took notice of is on reps and sets. I've been doing 5 x 5 of everything and building up the weights, with the exception of pull ups where I'm just increasing the reps when they get easier (5 x 7 reps this week for the first time). I'm seeing more variations on that and, being a bear of very little brain, I'm not sure what the benfits of variations might be? I'd understood that bigger sets were more of a bodybuilding (size not strength) method whereas smaller sets was more about actual strength but without the bulk but I'm guessing that's a bit simplistic an explanation. |
Aug 2023
1:53pm, 4 Aug 2023
42,104 posts
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SPR
I don't think you've misunderstood Nellers but what HK is advising is in the learning phase. You would generally move on to a lower rep scheme if focusing on strength.
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Aug 2023
1:55pm, 4 Aug 2023
42,105 posts
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SPR
Since every book about running includes a chapter of illustrated small resistance exercises rather than "bench, squat, deadlift, eat" I would in theory expect a different consensus, but would estimate that the amount of benefit per unit of time and fatigue is greater for heavy compound lifts. You've summarised why I would generally look at strength books for strength rather than running books, lol. |
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Aug 2023
1:56pm, 4 Aug 2023
42,106 posts
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SPR
Interesting comments regarding the overhead press and TGU Have yourself Musashi lil Christmas
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Aug 2023
1:59pm, 4 Aug 2023
42,107 posts
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SPR
I'd understood that bigger sets were more of a bodybuilding (size not strength) method whereas smaller sets was more about actual strength but without the bulk but I'm guessing that's a bit simplistic an explanation. I guess it is simplistic in the sense there isn't a clear dividing line, but it is how people generally train in terms of biasing towards one or the other. |
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Aug 2023
2:18pm, 4 Aug 2023
41,030 posts
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Nellers
I'd seen one plan for strength that (if I remember correctly) had 3 sets of 5, 3 and 1 rep but increasing the weight each time. Seemed a bit extreme for what I'm doing. I'm trying to balance injury risk and gradual strength increases. There's not really an end date for me, no target race or event as such.
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Aug 2023
2:23pm, 4 Aug 2023
16,524 posts
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chunkywizard
Wow, so much information, thanks everyone. HK, I've digested your info and hopefully I can make some changes to help me. Squats. I've been doing 3x 30secs squats so far. Typically that’s 20 reps per set, with 5Kg per hand. Sounds as though I should up the weight a bit and do say 15 harder reps. A I think I mentioned earlier, the upper end of my capability is 3x 10 lateral raises with 5kg per hand. From that can you get an idea of the sort of weight I should be using for other exercises or doesn't it work like that? Glute work. I have done bridges at yoga before but never hip hinges, I'll try them out. The hip thrusters look interesting as well. I don't have a bench but I guess I can use the bed instead? Am I right that the weight lunges are helping here also? Pull/Pull. I will stick to overhead presses. Again I have been doing 3x 20 with 2x 5Kg so I guess I need to up the weight a bit. I have also been doing 3x 30 press-ups and 3x 10 pull-ups and 3x 20 bent rows with 2x 5kg. Again I guess I need more weight here. The press-ups and pull-ups are at the top end of my range. Good advice about the order of things as well. I'd not considered that By the way, I forgot to mention the upper body stuff is also helping with my bouldering so it not just running stuff I need to focus on! |
Aug 2023
2:24pm, 4 Aug 2023
21,661 posts
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Sharkie
Love this from HK Hip Hinge. Bridge, the good old humble Yoga/Pilates exercise is a super way to learn to get your glute max & upper hamstrings working together, make sure you pause at the top & squeeze the glute max hard before lowering. There are 3 more advanced levels to the Bridge so plenty of room to increase it. If you’re looking for a weighted exercise the Hip Thruster is, pretty much, just a weighted Table Top bridge. Deadlifts are generally considered the big boss of hip hinge, maybe something to work towards |
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Aug 2023
2:29pm, 4 Aug 2023
21,662 posts
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Sharkie
You can advance bridges many ways - as HK says. Try getting to top of movement then keeping hips raised and level - lengthen one leg and lower and raise. Or draw circles. Swap legs while still keeping hips still and raised. Also single leg bridges are great with the 'standing' leg raised on a bench or similar. As for chest press, bench press etc - the good old Swiss ball is brilliant used as a bench. Use dumbells to press and you REALLY have to control your trunk/core/mid section/whatever you wish to call it. |
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