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Re: Old fat guy trying to get back into shape.

Posted: Wed Jul 11, 2012 12:27 pm
by robertscott
just do barbell complexes then. Easiest way.

http://www.istvanjavorek.com/page2.html" onclick="window.open(this.href);return false;

read that article, absorb its message, do complexes. You'll be grand.

Re: Old fat guy trying to get back into shape.

Posted: Thu Jul 12, 2012 8:05 am
by Jungledoc
Well, Stu gave you a good summary. Work on diet, and then something to build general conditioning. Your circuits will be fine.

You'll have to get the weight down before you can play rugby on your joints. That will help them a lot.

Re: Old fat guy trying to get back into shape.

Posted: Thu Jul 12, 2012 10:40 am
by Pulgapanda
robertscott wrote:just do barbell complexes then. Easiest way.

istvanjavorek (not allowed to put the link)

read that article, absorb its message, do complexes. You'll be grand.
"Complex # 1 & # 3, is designed for muscular hypertrophy, basic strength improvement. Complex # 2 & # 4, is designed for endurance sports, with a remarkable cardio-vascular benefit."

"For very tall athletes and the ceiling is low or for persons who are working out at home in a basement, I added an extra choice of seated variations of certain exercises in order to be able of performing the Complex exercises properly."

So, it looks like I complexes 2 or 4 are the ones to choose, am I right?.

I liked complex #2, but I am not sure how to modify the excercises, since standing with my arms up my hands touch the ceiling.

This is the complex:

Javorek's Barbell Complex # 2 Exercise:

Barbell Upright Row x 3
Barbell High Pull Snatch x 3
Barbell Behind the Head Squat Push Press x 3
Barbell Behind the Head Good Morning x 3
Barbell Bent Over Row x 3

Any help on how to modify that complex?. I have a problem with these two excercises:

Barbell High Pull Snatch
Barbell Behind the Head Squat Push Press

Can someone help me with that?.

Thanks!

Re: Old fat guy trying to get back into shape.

Posted: Thu Jul 12, 2012 11:05 am
by stuward
Complexes 1 & 2 and then 3 & 4, etc are the same except for the reps. You will get a kick in the pants regardless of which you do. Mixing them up will provide an additional boost. Maybe do 1 for a couple of weeks, then another, etc.

As for adjusting the exercises, you will notice that the routines hit all the major movements and all the major muscle group. This is key as the more muscles involved, the greater the metabolic benefit. Whatever substitution you make, should be a similar exercise.

What is the problem with the 2 exercises you mention? I can imagine ceiling height. In which case, take it outside. Virtually all complexes involve putting a weight overhead in some manner. Since you normally do them with weights that are well below maximum, taking the barbell/dumbbell/kettlebell/log/rock/sandbag outside makes a lot of sense to me.

Edit: I just reread your post and you did say that ceiling height was the issue. You could try mixing in pushups. or something in the high kneeling position. I'm not sure how to replicate the explosiveness of a snatch from the high kneel.

Re: Old fat guy trying to get back into shape.

Posted: Thu Jul 12, 2012 11:16 am
by robertscott
You could do high pulls instead of snatches, and drop the press. You could always just stop the press a couple of inches from lockout.

But yeah, like Stu said, just do them outside.

Re: Old fat guy trying to get back into shape.

Posted: Sat Jul 14, 2012 1:28 am
by Jungledoc
Or you could separate out the press, and sit down for it, though that's not ideal. I like the outside idea.

Re: Old fat guy trying to get back into shape.

Posted: Sun Jul 15, 2012 2:38 pm
by josh60
Jungledoc wrote:I like the outside idea.
So this is what they call "thinking outside the box"?

Re: Old fat guy trying to get back into shape.

Posted: Fri Jul 20, 2012 7:27 pm
by Jungledoc
josh60 wrote:
Jungledoc wrote:I like the outside idea.
So this is what they call "thinking outside the box"?
At least exercising outside the box.