[quote]Digity wrote:
I’ve heard bad things about leg press…since I don’t like them to begin with I focus on squats.
I would kill myself if I saw a girl lifting as much as I was. :P[/quote]
Ever watched a video of Jamie Eason lifting? Or Pauline Nordine? 
[quote]Roual wrote:
Digity wrote:
I’ve heard bad things about leg press…since I don’t like them to begin with I focus on squats.
I would kill myself if I saw a girl lifting as much as I was. 
Ever watched a video of Jamie Eason lifting? Or Pauline Nordine? :)[/quote]
No and no. Well, if I saw the OP lifting more than me I’d shoot myself.
What be wrong with Leg Presses?
I’ll try and not compare myself in the future then, I just see others lifting such big weights and feel very weak compared.
There’s nothing wrong with leg press. it’s just that squats are better. Keep doing them.
[quote]laura-lightning wrote:
Okay, I managed about 3/4 of the whole program before I felt like curling up into a ball.
1/2 of the program is not enough though.
Is there anyone here who can recommend a few extra exercises for me so I can make 2 slightly bigger programs?
Had my protein shakes too today 
Suddenly also found myself sneering at the fat girls in the gym wearing pink gym clothes and training with makeup on but being careful not to sweat so it runs. ;)[/quote]
Disclaimer, I haven’t read page 8 of this thread yet…
I think 1/2 the program will be plenty if you add one set to each exercise. That’s 5-6 extra sets for each session. Also, you could leave it at 2 sets per exercises and do alternate each session and do them 3 times a week. I think that’s what I would recommend for a lot of female beginners. When that feels too easy, then add 1 set to each exercise. 5-6 exercises x 3 sets per exercise is about what I would recommend to a lot of male beginners. Then add sets or exercises as you see fit.
In general 6 exercises is about the upper limit per training session that most here recommend. The other ways to progress are better–add a set to each exercise, or add weight, or add reps, or switch exercises out for new ones.
[quote]laura-lightning wrote:
Okay, promise i will work at it. Heard using a swiss ball helps?[/quote]
NO! I’m with stuward. But a box or stable surface to sit on might. Sitting on unstable surface with weight on your back (even a little) equals bad. Unless you’re using pink dumbbells…
I don’t mean sit on a swiss ball, the swiss ball is placed in the small of the back against a wall and you kind of roll up and down with the bar either a front squat or back. That make any sense?
[quote]stuward wrote:
There’s nothing wrong with leg press. it’s just that squats are better. Keep doing them.[/quote]
Right. There’s only something wrong with the leg press when you are avoiding lunges or squats or all free weights for it. If a machine is the only exercise you’re doing for a body part, that generally = bad due to pattern overload (and no stabilizing muscles are worked). If you use free weights too, it’s not really that bad to add in machines afterwards. A lot of us do that. Even though I’m not one of them.
There’s really no comparison with the squat. Keep practicing even with no weight–good article to read for your current situation is “third world squat” by Mike Robertson I believe.
If you want to practice bodyweight squats, do them, but do them so you balance in 3 dimensions. You need practice with a bar on your shoulders so make that your priority.
That ‘Third world squat’ is mental! i just keep rolling backwards! Well, least i have something to work on i spose!
Put the leg press on your back and start squatting.
[quote]Digity wrote:
Roual wrote:
Digity wrote:
I’ve heard bad things about leg press…since I don’t like them to begin with I focus on squats.
I would kill myself if I saw a girl lifting as much as I was.
Ever watched a video of Jamie Eason lifting? Or Pauline Nordine?
No and no. Well, if I saw the OP lifting more than me I’d shoot myself. :P[/quote]
I train in the same gym as Sioux-z Hartwig-Gary who just won her 13th National Championship at the 2008 Women’s National Championship in the 114 class with a 423.5 kilo total, setting a Master 1 World Record in the bench of 101kgs.
She’s 114 and squats more then me, I just got used to it rather then kill myself although I am closing the gap.
[quote]laura-lightning wrote:
That ‘Third world squat’ is mental! i just keep rolling backwards! Well, least i have something to work on i spose![/quote]
Mwahaha! Yeah, that happens (it did for me the first time I tried it years ago in MA class). It’s great for your health and mobility though. And you’ll get better at the squatting with stuff on your back.
[quote]laura-lightning wrote:
That ‘Third world squat’ is mental! i just keep rolling backwards! Well, least i have something to work on i spose![/quote]
If you’re rolling backward you most likely need to work on ankle (and hip) flexibility and lower back stability. Stretch your calves before hand and see if that helps. Do lots of bodyweight squats, first with your hands straight out for balance, then bring them in as your stability increases. Stay down in the hole and let your ankles and hips relax and stretch out. Get used to sitting back onto your heels and “drive your heels into the ground” to initiate the lift. Deadlifts (esp. straight legged) will help develop your posterior chain which will add stability when you squat.
Sounds like you’re doing good so far Laura, keep it up!
So I had my bodystat test last week and have the full details.
It turns out I have only 16% body fat! Hmmm…
Let me know what you guys think.
I’d say stuff the recommended range and go with what works for you.
Work on increasing your muscle mass like you know you need to and you are gonna be hotter by far than you are now - not saying you aint cute now but with more muscle on that frame and maybe a few % less fat - damn!
Erm, thankee very much! I am doing my best.
[quote]laura-lightning wrote:
So I had my bodystat test last week and have the full details.
It turns out I have only 16% body fat! Hmmm…
Let me know what you guys think.
http://i32.photobucket.com/albums/d2/lifes_cinders/bodystat.jpg [/quote]
Nice numbers overall. I knew you had to be under 20% BF.
Keep up the good work(outs) and make sure those 2400 KCals are healthy food choices!
3 days since your last post. How’s the gym going?
well I went again today. I’m not really seeing any physical changes but I certainly feel stronger. As for the 2400 kcal intake I really cannot afford to eat that much food at the moment as my pot o’gold is empty. I am doing my best to keep up on the protein shakes however.
