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Post by heelhook on Dec 13, 2014 13:02:09 GMT -7
What should I be aiming for with regards to supplemental exercises? Say for example leg lifts, I normally do 3x12, but I could definitely go much higher than that, should I go till failure?
What about bicep curls and shoulder press. Should I add enough weight to keep me close to failure when doing 3x8? I'm on the strength phase currently.
Thanks for any info and feedback!
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Post by MarkAnderson on Dec 13, 2014 14:47:15 GMT -7
Go to failure, and increase the resistance as you progress to keep the rep count reasonable.
Same with the leg lifts. You can increase the difficulty by moving your legs more slowly, and pausing for a breath or two in the plank position. You can also wear heavier shoes or ankle weights. Another option is to do them from a pull-up bar or rings, which is substantially harder and gets the lower back involved.
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Post by heelhook on Dec 13, 2014 14:50:07 GMT -7
That's awesome Mark. Thanks so much for the clarification! What about one arm inverted row? I'm doing 3x8 of those, any tip to increase difficulty?
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Post by MarkAnderson on Dec 13, 2014 20:45:20 GMT -7
Yes:
With climbing shoes on, use one hand to grab a jug on the lip of a low roof. Place the opposite foot on a distant foothold in the roof, such that your body is horizontal to the floor, and your active hand is at shoulder "height". The in-active foot should be flagging. Perform pull-ups with the active arm, reach and touch a distant hold with the inactive arm. You can increase the intensity on your core by using progressively less incut footholds.
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