I am doing Ian King’s Limping Series and 12 Weeks to Super Strenght with some additional sets of related exercises added (e.g. pull-throughs, good mornings and additiona deadlifts on hip/ham day, additional sets of “heavier” squats on quad days, close grip bench press and flared-arm dumbbell extension, reverse EZ bar curl (1 1/3) and spider curls for forearms).
Since I have a lot of beginner “core” work to do I am wondering how I can supplement these routines without affecting recuperation, etc.
I suggest you stick with the program as written. It builds up from Phase I which works a lot of stabilizers and focuses on single-leg exercises, etc. to Phase IV which has 1RM lifts. I had great gains by going through this whole 12 week program. I hope you do too. But you have to give it a try as written before you can know that you need to make any changes to it. King wrote it that way for a reason.
Rene’
I agree with Lisa. You need to stick with the programs as written, especially on the first go-around. These 2 programs compliment one another well, but they do take some thought.
The reason I add some more work is because I really don’t feel like I did a lot after the workouts.
Here are some things I have found:
My balance sucks (specially with my left leg) and I am not getting as much from the single leg exercises since I am so unstable that I can’t even use additional weights
There are some exercises that kill me with very low weight (e.g. Prone dumbbell flyes) so then the other exercises in that tri-set suffer because I am still hurting from the previous one
There are some exercises I can’t do because I don’t have the equipment (e.g. Leg press) so I need to add others
Any thoguhts? Should I do the first part of the program for a couple more sessions to make sure I am ready for the other parts?
I also combine the upper and lower body stuff into one program, working 4 times a week. The hardest thing about the program is developing the patience to do the program as prescribed. Reread it. You are not supposed to feel like you did much after the workouts the first week (it’s easy week, pretty hard week, hard as shit week, and repeat with the next phase). I use to always start out too heavy due to a similar perception ( I ain’t done enough). The program works best as prescribed–don’t add to it.
[quote]The reason I add some more work is because I really don’t feel like I did a lot after the workouts.
Here are some things I have found:
My balance sucks (specially with my left leg) and I am not getting as much from the single leg exercises since I am so unstable that I can’t even use additional weights
There are some exercises that kill me with very low weight (e.g. Prone dumbbell flyes) so then the other exercises in that tri-set suffer because I am still hurting from the previous one
There are some exercises I can’t do because I don’t have the equipment (e.g. Leg press) so I need to add others
Any thoguhts? Should I do the first part of the program for a couple more sessions to make sure I am ready for the other parts? [/quote]
Rene’,
These are actually reasons to do the program the way it’s prescribed. Especially the unilateral balance problem that you’re talking about. Substituting different exercises for equipment you don’t have is ok, as long as you stick with a similar exercise. I would suggest sticking with it for a few more sessions, and see what you think then.
Without a doubt, do it as prescribed by King. If you’re feeling it’s too easy it’s probably one of 2 things:
1.your tempo isn’t as proper as it’s supposed to be…funny how 3 secs seems soooooooo long when you’re doing those movements.
Your not going deep enough during the unilateral movements (or your giving yourself too much assistance on the way up).
When I did Phase I, by tthe time I did Squats or DLs at the end my legs were wobbling. It was freakin’ hilarious! I had 25 lbs on each side of the bar and I needed a spot. The best part of that program is the looks you get from people who see you in complete agony, and you’ve got no weight in your hands. Enjoy it!