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Doing the same routine

Posted: Wed Dec 18, 2013 10:24 am
by sav
Hi all,

My question is about my current program that I have outlined below. I have been doing this program for 2 months now for twice a week and it fits my goals of keeping muscular endurance up while trying to fix my biomechanical issues. I have a slight trendelenburg gait (left abductor/external rotations appear to be weak) which has caused me a lot of soft tissue inflammation/injuries . These issues are probably from all the sitting i have done, coupled with HIT workouts.

I would like to know if i should continue to do this program indefinitely or if i am missing some fundamental movements.

1/2 depth single leg squat - 20x2
Squats - 20x2
DB Walking lunges - 20x2
calf raises - 20x2
DB bench press - 20x2
DB bent over row - 20x2
DB standing shoulder press - 20x2
Assisted pullup (overhand grip) - 20x2

Rotational exercise - 20x2
prone/side planks - 30sx2

Any advice is much appreciated!

Re: Doing the same routine

Posted: Sun Dec 29, 2013 2:56 am
by Oscar_Actuary
Are you adding weight regularly ?

Re: Doing the same routine

Posted: Mon Dec 30, 2013 5:47 am
by WeedGirl
If your abductor is weak, don't you want to do abductor exercises?

Why so many reps? How much progress have you made so far? And how frequently do you do it?

You can do any workout indefinitely. Or no workout indefinitely until you die from old age or something. If you want some improvement in a particular area though, you might want something else.

Re: Doing the same routine

Posted: Sun Jan 12, 2014 9:24 am
by sav
Increases in weight was very slow when doing 20 rep.

I have started doing 20 -25 reps then decreasing reps and increasing weight each set, from research i have read this is a good way to train, to work type 1 and 2 muscle fibres and also prevents injury and promotes longevity of joints (it is similar to warming up.

Im currently doing squats,bench,deadlift and squats,shoulder press, row in another workout. 2 x per week at the moment. Yes, i work on the smaller things like hip stability and muscle imbalances. I have a tight right hamstring and tight left adductor which causes a pelvic rotation and SI joint pain as well as a list of other biomechanical problems.