Isn’t that just gaining mass though? I need strength to support shoulder muscles etc which get a hammering in some of the more dynamic stuff I do.
It all gains mass.
Real hypertrophy happens in the 8-12 range. Between 12-15 you’ll be working the more endurance side of things.
For someone coming into it, that rep range will increase both strength and endurance.
Public Service Warning on weight loss. Last week I had to make an emergency shopping trip for new swimwear. My old set are so loose now that I very nearly committed a public indecency offence when the waves caught me
I use an app called BodBot, which suggests a variety of workouts, mainly aimed at strength and flexibility. It comes up with a decent mix and mainly uses body weight exercises. It might be worth you considering?
WithU looks like a good app, too. I’m just using it to improve my 5k times, but it looks really configurable to your goals and available equipment.
Indecent exposure aside, fantastic effort on getting there.
Hitting this up, once im discharged from physio after breaking my ankle a few weeks ago the gut is going!
I don’t do S&C yet (which I’ll probably regret this weekend) but I’m intending to start the Hybrid Calisthenics workout next week. This chap is good for beginners: Home Workout for Beginners (2023) - YouTube
An awful lot of cadet volunteers seem to have issues with foot/ankle/lower limb injuries?
It’s caused by stamping out all the fun
Naaaaaaa i fell over
@Victor_Zulu - what’s been your prep for this year’s march?
I’m utterly winging it after pretty much just forgetting to build a training programme…
What prep
Im so underprepared its unreal - im aiming for 23:59
I reckon you’ll beat me by 59 seconds!
So I withdrew today, after 52km.
Badmin on my part, as I didn’t have any weatherproof layers with me. I was making good time, arriving in Opwijk (52km point) before 6am.
However, in the lead up to Opwijk, a very heavy downpour had soaked me to the bone. I found somewhere sheltered and checked the weather forecast; whilst the rain was due to stop (it didn’t) the wind was then due to pick up quite a bit.
Realising that if I had continued then I’d be at exposure risk (thanks entirely to our incredible climatic injuries training, honest…) and taking into account that I have another event within the next few weeks, I made the choice to withdraw.
Still really pleased with my progress up to that point, which was significantly faster than last year, and also pleased that I managed to ignore the “just go on” voice for once, given that’s landed me in it more than once.
Sensible decision making - it was probably one of my toughest ones (on account of a severe lack of practice) and the aformetntioned weather - i found myslef putting my jacket on, then taking it off above 10min later… only then needing to put it on again!
Finished just over 20.5hrs for my #5 pin
Proficiet! Not a bad effort at all and always good to reach 5 finishes.
On to the next one for me; my first half-marathon in 5 years is next month!
Chaps (and maybe chapesses, I don’t know if we have any on here…) can I ask for some help with lifting?
Just went out for a 45 mins run this morning and when I got back, I decided to clear the dust off the bench. I’m on leave at the minute and also feeling some motivation to drop the pounds.
I’ve decided to go with the low weight, high reps method as I’m not looking to bulk up, so did 100 reps with 10kg on the bar for bench press. However, I’m feeling the effects of this on my upper arms and nothing on my chest.
Anyone have any ideas on what I need to change? I’m assuming it’s a case of changing my grip position, but wouldn’t know whether to widen or shorten the width between my hands.
I go a little wider than shoulder width. Weight gets brought down to the sternum.
Think about engaging the pectorals as you lift.
And how did you do the 100 reps? (As in 10x10?) That’s quite excessive.
Thanks, I’ll go a wee bit wider next time.
TBH I just knocked out 100, with a little rest in the raised position at 40, 70 and 90.
I haven’t got a clue what I’m doing, so just playing around until I find what sticks - same as what I did when I first started running properly (ie not track work). May have watched a few too many David Goggins videos…