Wed, Jan-14-09, 15:01
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Registered Member
Posts: 33
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Plan: none
Stats: 180/180/160
BF:
Progress:
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Once a week can work, if you pick the right exercises.
What worked for me this school year: squats, deadlifts, back extensions, dips, chinups, bench presses, rows, pulldowns, overhead presses, ab work.
Also, another thing may help your poundage progression; try to find (or even make) very small weights to attach to whatever weight equipment you use. I find that 5 lbs or even 2.5 lbs/ week is too large an increment to sustain over the long term.
At home, you could try pushups, crunches, situps, side bends (need dumbbells or other weight for the last 2 at least).
It's all about getting your "bang for the buck". The most effective exercises in general are the ones where you move the greatest weight over the longest distance for the most reps while maintaining good form. The exercises that I listed near the top meet the preceding criteria. Any substitutes that allow you to lift lotsa weight over a large distance for many reps will work, as long as your exercise equipment doesn't unnaturally constrain your range of motion ::cough:: Smith Machine ::cough::
To be fair, I think the Smith machine would be fine for very short-range movements, such as shrugs, but be wary of doing presses, squats, or deadlifts using the Smith machine. YMMV
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