chrisw77's Journal, 24 Jul 19

Thanks, Chris. I've stayed at the same weight levels for about three months, just increased reps. Should I be looking at heavier weights and less reps or mix it up? 

Thanks, will do. 

Chris, I want to start with dumb bells, but what can I do to built muscle in my legs? Not going to gym, will work out at home. 

🤣🤦🏻‍♀️ 

Thank you! You know I am a slow poke, but I will start off with the dumb bells and then decide how to move forward, with gym membership or home gym. 😊 

What’s more challenging HR Push-ups or Explosive? 

OK I've got a question. I suppose "the internet has the answer or several... But I'd rather ask a human. :) how many times per week do you suggest working a particular muscle or muscle group? Like I hear " it's leg day" or "back and chest day" or whatever... Obviously y'all must be switching what you do? I sorta thought if a noob like me does it all a few times a week I'm good? Well, "all" is a significant overstatement, but when doing resistance bands, body weight, and dumbells I try to make sure I'm working everything I can in a single day. 

I'll go ahead and be the punching bag here and say that running in the morning has helped me last longer during conditioning sessions at the boxing gym. I'm interested in building muscular endurance if you got any tips! Low weight, more reps right? 

I am putting more emphasis on shoulder exercises with my dumbbells at home. What are your favorite shoulder strength exercises? Not necessarily just dumbbells. 

I have a question but it’s not about lifting or cardio. When it says calories burned by sleep and rest, is it accurate? It seems like a lot. I know we burn just by respiration but it seems excessive. 

Hey Chris, I hope you don't mind if I jump in here. @melissatwa: I squat heavy, and I find that I can't go heavy on squats 3 days a week. I'm not sure if it's because I'm so heavy myself, so even on my days off my legs aren't getting a full 48 hour rest, or if it's because of the size of the Quads and Glutes, or if it's some combination of the above (or just that I have slow recovery time in the legs lol). I can do bench press, lat pull downs, bent over rows, and overhead press every other day (I do some combination of that every Mon, Wed, and Fri), but I only do squats or deadlifts on Mondays and Fridays becasue of the slower recovery time for those muscles. Your miles may vary, of course :) Also, I saw someone talking about how to increase leg strength and Chris suggested, amongst other things, farmer carry. I do this from time to time, and I can tell you right now that if you go heavy enough, it's a workout from ears to ankles! As simple as it may sound, pick up enough weight and just walk around, and you'll discover how effective it is. Great training for grip strength too. 

SoHangry, my personal go-to is barbell overhead press. If you're not lifting in a gym, dumbells at home are great too.  

I took the first step and joined a gym but I am anxious. I joined and still have not gone. Everyone there looks so fit and young. I think it would be better if I went when less people are there. What do you think? 

miss willie, keep in mind that everyone u see was a newbie at one point. also, many at the gym don't have a clue of what they're doing. so don't focus on them just on yourself 

Should I move the barbell? 😜 

So a sad, sad situation... 😔 gravity hasn’t been very kind to my “backside.” When I contract my butt muscles, it looks how I’d rather it be—high and round instead of flat and droopy (I cannot believe I’m writing this, but my inquiring mind wants to know). So what exercises/machines will make me “high and mighty” 24/7? I’m presently able to do 3 sets/10 reps @ 35# on the Eagle Glute machine and, using 2-5# weights, do 20 Goblet squats in a row; rest for 30 seconds and then barely complete 10 more. I don’t know if the leg Presses and/or hip abduction/addiction machines help any, but I do those as well. Thanks for offering to help! 

@Laraae Hip thrust and hip bridges are suppose to be 2 of the best movements for growing the booty 😉 check out Amy Pollock on YouTube or Hana Oberg 👍 

I'm interested in all those answer myself. I have some serious toning up to do. 

@SoHangry just me but with dumbbells I like shoulder shrugs, front, side, & lateral raises, and of course shoulder press (I do seated). These are my main dumbbell go to exercises..  

Misswillie don’t follow the blind. Get tips and advice and watch the ones who have gone through the path and maintained weight lost and fitness.