Hello all,
My wife started training about 8 months ago and is putting me to shame :).
However, she had arm surgery a few weeks ago and will be out of commission upper body wise for the next month and a half or so. In the meantime, we though she should concentrate on her legs. Keeping in mind that she really cannot even lift weights with her bad arm, here’s the program I came up with for her:
3x10-12 V-Squat
3x10-12 Hamstring Curl
3x10-12 Seated Calf Raise
3x10-12 Bodyweight Lunges
3x10-12 One legged Leg Press
stepmaster or treadmill 30minutes 5x per week.
So here’s my questions
Do you have any suggestions to add/take away from the above routine?
I have her doing this 3x per week. Is this too much? If so, could she do it twice a week and then do some bodyweight training on the other day.
Thats a Hell ton of volume for one day let alone three days a week and trashing the legs and then doing an extra 30 mins on the gerbil wheel or stairs to no where I dont seee the reasoning.
What are the goals with this?? Why so limited in the reps sets and load?? Id put the things like ham curls calf raises last and the larger things like the lunges and leg press first. Do some one leg rdls etc holding the wieght in the good hand. use a manta ray or saftye sqaut bar nand squat. with the manta and the S Squat bar you can stand behind her to simply balance the bar it will stay in place.
[quote]Phill wrote:
Thats a Hell ton of volume for one day let alone three days a week and trashing the legs and then doing an extra 30 mins on the gerbil wheel or stairs to no where I dont seee the reasoning.
What are the goals with this?? Why so limited in the reps sets and load?? Id put the things like ham curls calf raises last and the larger things like the lunges and leg press first. Do some one leg rdls etc holding the wieght in the good hand. use a manta ray or saftye sqaut bar nand squat. with the manta and the S Squat bar you can stand behind her to simply balance the bar it will stay in place.
[/quote]
Thanks for the response!
Here’s a couple of things I am doing with this program, as far as goals.
My wife is still just getting used to the weight room. The fact that she is going on a regular basis is a victory for her. I am keeping the load/rep/set scheme simple and when she is ready, I will move to something more complex.
Second, I realize this is a lot of volume on her legs, but right now she cannot do ANYTHING with her upper body, beyond ab work, so we wanted to use this as an oportunity to get some good leg development going. She was not able to do legs at all for awhile due to her calf strain. I just want to make sure she will not hurt herself doing this much work. I thought since she is doing nothing with her upper body her legs and CNS could put up with this.
The rdls are a good idea. Thanks!
I would LOVE to move her to squats. She would love to go to squats as well. However, the gym we go to does not have anything but straight bars. Could I help her hold one of those do you think?
I suggest NOT trying to get hwer doing squats when she can’t hold the bar, even with a manta ray. In my opinion the risk of it going wrong is just too great.
Single leg RDLs
Single leg squats
Leg Press
Glute/Ham raise
Extensions
Hammie curls
Calf raises
These are all things she could be doing with little/no risk of things going terribly wrong like they could with squats.