P90x - Page 15 - Calgarypuck Forums - The Unofficial Calgary Flames Fan Community

GreenTeaFrapp · 02-26-2010, 08:04 AM

Quote:

Originally Posted by GreenLantern

I meant a break away from the Gym basically. And are you being sarcastic I can't tell...?

You do the same routine every day... ?

No, I'm not being sarcastic.

I don't do the same routine every day. There are two different workouts I alternate between and those usually involve increasing the weight each workout for each exercise.

RubberDuck · 02-26-2010, 08:19 AM

Quote:

Originally Posted by GreenTeaFrapp

Why is it always good to switch it up? You get better at things by doing them more often. Not by doing something else.

"No matter how well planned out a fitness routine is, it will only work for a short period of time. This is called a plateau.

In the first 1-3 weeks of a workout program you see tremendous results which drops off around the 4th week. At this point, your body has adjusted to your workout routine through muscle memory. It no longer responds to exercise in the same way it did in your first weeks."

http://www.extreme-fitness-now.com/m...confusion.html

BTW I'm on week four of P90X, and already seeing some decent results. I would highly recommend this program to anyone looking to improve their overall fitness, even people who have been weight training for some time.

BigJim · 02-26-2010, 08:29 AM

I'm just starting the program, into it one week and so far so good. The challenge is to find the time to do the workouts and not get sidetracked with Olympic hockey games. I discussed this program with a trainer I've worked with previously and he said it was quite good, but that the key was the eating plan...follow that and you'll have really good results. I agree that it's good to shake things up a bit, so I'm taking a break from the gym to do the program.

I have the Perfectpullup system, which is srewed into the frame of the door, as the regular bar wouldn't fit the moulding on the door. It's not the best system, especially for wide grip, but the best I could manage.

My question is that I am not very proficient at doing pull-ups of any substance, so am starting with the bands. I bought a black band (up to 100 lbs resistance) from Fitterfirst and use that, but would like to increase the resistance of the bands...any suggestions out there on how to do this?

Thanks guys!!

GreenLantern · 02-26-2010, 08:33 AM

Ya what RubberDuck said... I find it is always good to switch it up.

Some weeks I won't even go to the gym, I will just go swim even harder for a week or try a new sport out every day, or go to yoga classes every night (which I recommend doing once a week regardless of your routine).

I have found the best results from not getting stuck in the same routine. Every lift I do, every single day, is in a different order. It might be the same exercises for 3 weeks straight, but I switch the order. Example, this week I did bench first, so next week I will do it third. Hammer curls first this week, do them second next week etc.. constantly switching it up will always give you better results. That is what P90X is built around, muscle confusion. This concept is why it is so attractive to me.

GreenTeaFrapp · 02-26-2010, 08:34 AM

Quote:

Originally Posted by RubberDuck

"No matter how well planned out a fitness routine is, it will only work for a short period of time. This is called a plateau.

In the first 1-3 weeks of a workout program you see tremendous results which drops off around the 4th week. At this point, your body has adjusted to your workout routine through muscle memory. It no longer responds to exercise in the same way it did in your first weeks."

That's the novice effect that causes tremendous beginner gains.

You can get beginner gains doing pretty much anything but if you're doing a good program your beginner gains will continue for a hell of a lot longer than 3 weeks. And it's not a plateau but rather as you continue training, the gains become smaller.

http://startingstrength.com/articles...t_rippetoe.pdf

fleuryisgod · 02-26-2010, 08:34 AM

Try moving further away from where the band is anchored, or try double wrapping the band where it is anchored. Both of these should increase the resistance.

GreenTeaFrapp · 02-26-2010, 08:36 AM

Hammer curls?

GreenLantern · 02-26-2010, 08:38 AM

Quote:

Originally Posted by GreenTeaFrapp

Hammer curls?

Ok now you are just coming off as arrogant.

This argument ended when you had to resort to such comments. Welcome to ignore. Go run back to your little secret forum and bash all the CP posters behind their backs like a cool guy would.

Komskies · 02-26-2010, 08:39 AM

Quote:

Originally Posted by GreenTeaFrapp

Hammer curls?

http://www.bodybuilding.com/exercise...e/hammer-curls

BigJim · 02-26-2010, 08:45 AM

Quote:

Originally Posted by fleuryisgod

Try moving further away from where the band is anchored, or try double wrapping the band where it is anchored. Both of these should increase the resistance.

I have wrapped the band around the bar, and that does work to some extent, but I'm limited on how far back I can move, as it's in a tight space. Thanks for the response! I guess I'm just used to doing some heavier weights for shoulders and back, so the resistance seems too light. Having said this, I still can't do a pullup!! What about wrist weights?

awildermode · 02-26-2010, 09:14 AM

Quote:

Originally Posted by BigJim

I have wrapped the band around the bar, and that does work to some extent, but I'm limited on how far back I can move, as it's in a tight space. Thanks for the response! I guess I'm just used to doing some heavier weights for shoulders and back, so the resistance seems too light. Having said this, I still can't do a pullup!! What about wrist weights?

try these:

-use a chair and get your self up, then slowly lower yourself. SLOWLY!!!

-loop the band over pull up bar. put your feet through the grips (like stirrups). use the 'pull' of the band to assist your pull ups.

fleuryisgod · 02-26-2010, 09:27 AM

I agree with awildermode. Using a chair to help support your weight while doing pullups would probably be the best way to do them at home.

Use the P90X videos as a model, they use the chairs to increase their repetitions also.

Flame Of Liberty · 02-26-2010, 09:46 AM

Quote:

Originally Posted by BigJim

My question is that I am not very proficient at doing pull-ups of any substance, so am starting with the bands. I bought a black band (up to 100 lbs resistance) from Fitterfirst and use that, but would like to increase the resistance of the bands...any suggestions out there on how to do this?

Thanks guys!!

You don't need the bands. Just step on a chair with one leg and "push yourself up" with this leg as much as you need it as you do the pull up.

That way you don't need to mess with increasing resistances of the bands.

DUH beaten by awildermode

fleuryisgod · 02-26-2010, 10:14 AM

double post

awildermode · 02-26-2010, 10:41 AM

to clear up my second point, i found a picture:

Azure · 02-26-2010, 11:47 AM

Quote:

Originally Posted by GreenTeaFrapp

Why is it always good to switch it up? You get better at things by doing them more often. Not by doing something else.

Outside of getting bored from what you're doing?

There is such a thing as your body getting too used to what you're doing and not responding like you want it too anymore.

burning_acid1 · 02-26-2010, 11:50 AM

P90X is pretty intense but once you get started, it's not so bad.

GreenTeaFrapp · 02-26-2010, 11:53 AM

Quote:

Originally Posted by Azure

Outside of getting bored from what you're doing?

There is such a thing as your body getting too used to what you're doing and not responding like you want it too anymore.

Is there any skill that you get better at by not doing it?

RubberDuck · 02-26-2010, 11:53 AM

As these others have mentioned, put one leg on a chair. I have tried both and the bands are a bit too cumbersome. With the chair you can easily control your resistance. You can also make it harder by moving the chair further out in front of you.

When I started 4 weeks ago, I could only do 1 or 2 pullups with significant struggle. So I decided to use a chair from day 1. After week 3 I wanted to see what I could do without a chair and color me surprised that I could now do 5 or 6 pullups unassisted.

In short, using a chair at first will benefit you in the long run and does not make you less of a man.

HOOT · 02-26-2010, 12:09 PM

Quote:

Originally Posted by GreenTeaFrapp

No, I'm not being sarcastic.

I don't do the same routine every day. There are two different workouts I alternate between and those usually involve increasing the weight each workout for each exercise.

It should be sarcastic because doing the same routine every two days will not help you at all. You should be switching your routine, almost completely, every few months. Different weights, different exercises and different orders will get you the best results in the long run.