I already wrote a thread in June before. Contributor Chris Colucci kindly created a training schedule for me: Bodyweight Squat 2x12-15, Push-up 3x3-5, Dips 3x7, Bodyweight Alternating Lunge 2x12-15 per leg, Plank 2x15-count, Burpee 2x15 (I added some exercises I found necessary and left out some I couldn’t do at home).
However, I realized - after doing some dips - that my triceps of the right arm is much weaker and that left and right triceps are kind of unbalanced.
So my question now is: how can I fix that? Even if it seems like a small problem, it really annoys me. Additionally, (I don’t know if it is actually important to mention) I am left-handed. Is that perhaps a reason why my left triceps is much “stronger”?
Another problem is, while doing some push-ups, it hurts in the area of the triceps brachii - also on the right arm. It didn’t start at the beginning of the training, but after some months. The result is: with that pain, I can not continue doing push-ups… Does anyone have any advice, how to fix that?
And my last problem: squats. I actually never had problems with the stand position when doing squats until now. Sometimes I just lose my balance and my toes go up. What am I doing wrong?
I would be really glad, if one can help me and share his/her ideas or advice. Thanks in advance!
You were given a very basic plan and modified it since you know oh so much about training? I can see this is going well. Also, get a damn pullup bar for your door frame. They are essential.
Your dominant arm will almost always be weaker than your recessive one. Unless there is a huge difference, there is no need to do anything about it. Strength training will probably help even it out further.
Pain: please make sure it is actual pain, not discomfort. If it is pain, go see a doctor.
Falling backward = lack of ankle flexibility. Keep practising squats and try to sit in the bottom position for extended periods.
I’d like to make this very clear to you: you are currently doing the preparatory course for training 101. You know very little, you aren’t strong, and you are therefore unable to do much damage to yourself. I’m not saying this to hurt you but for perspective.
[quote]unicorn wrote:
I already wrote a thread in June before. Contributor Chris Colucci kindly created a training schedule for me: Bodyweight Squat 2x12-15, Push-up 3x3-5, Dips 3x7, Bodyweight Alternating Lunge 2x12-15 per leg, Plank 2x15-count, Burpee 2x15 (I added some exercises I found necessary and left out some I couldn’t do at home).[/quote]
I actually laid out two workouts that were supposed to be alternated throughout the week, not just one or the other. But whatever at this point. Dips are not/were not “necessary”. And you should’ve kept the rows, because it was the only back exercise in the group. You should be able to do them at home with a very simple setup (put your feet on a box to make them more challenging if needed)
Like nighthawkz said, it’s normal for the dominant side to be stronger and/or larger. Once you begin training with weights, it’s something that can be addressed to an extent, but with bodyweight stuff, there’s no easy solution.
I kinda hate to say it, but you did this to yourself. By doing push-ups and dips (both of which work the triceps, shoulders, and chest) without any back exercise to balance things out, you probably overstressed the supportive muscles around the elbow. Stopping the dips and adding the rows should sort things out soon enough.
But really, if you’ve been sticking with the routine for 5+ months, you’re almost-definitely ready to progress to a new routine.
If you’ve been fine all along and it’s just a recent issue, I’d probably chalk it up to just losing focus for whatever reason. Balance can be weird like that. Play with your stance, moving your feet in or out to see if it gets resolved.
Also, how many push-ups did you every get up to? How’s that bet with your boyfriend doing?
At first: thank you for taking the time to answer my questions!!
My excuse for adding the dips: my boyfriend showed them to me and I really liked doing them after seeing it.
I will start to do the rows (and stop the dips).
Thanks for your advice regarding my triceps and my stand position when doing squats, I will try to be more focused when doing squats!
Besides, everything is fine with my ankle flexibility. I am really flexible regarding that point.
I can do about 15 push-ups (with a short, reeaally short break after 5 push-ups) now! The reason is: I stopped doing my training (for about two months), because, at first, I did not had enough motivation, and I went on vacation so… But I take it more serious now. And I will be disciplined!
I have about four weeks left for my 20 push-ups, and I think I will win the bet! Thanks for asking @ChrisColucci
When you squat, make sure to push out the knees to open up the hips so that you can sit in between your legs. Your knees should still track over your toes.
[quote]unicorn wrote:
I actually never had problems with the stand position when doing squats until now. Sometimes I just lose my balance and my toes go up.
[/quote]
