So sorry! Erg is a rowing machine, a popular one being the Concept 2. Actually short for “ergometer” because they measure the work you do.
Yes balance stuff anywhere anytime. That’s why @puzzlegal ’s approach is such a good example. Integrated into daily routines, brief frequent, and able to be progressive. From leaning for support to no support to in dark or putting socks on standing on one foot to heck closed eyes! Sure while watching tv, maybe raising arms up and down.
The best exercises are the ones you do. Getting to the gym is half the battle and the above machine routine will help maintain muscle. But after doing it for well over a year, you’ve probably made gains as fast as you are going to. If not, you’ve probably could be more aggressive about increasing the weight or number of reps. Also, it would probably be worth adding bicep and triceps machines to get more arm work, if you have listed the exercises correctly.
I could suggest another routine. This may not be better, see first sentence. I have kept the number of exercises moderate so things can be completed fairly quickly.
One possible change might be to introduce more dumbbell and barbell stuff to work more muscles. There are many possibilities, one is:
Day 1: bench press, dips, lat machine, tricep machine, abdominal exercise
Day 2: squats, leg extension, bicep curls, assisted chin-ups, abdominal exercise
Day 3: deadlift, rowing variation, leg curl, back extension, abdominal exercise
But if this would reduce motivation the game might not be worth the candle.
How is your weight-evolution? . You mentioned stations and overweight.
Eating is the Yin to the gym Yan… In order to become a GFather in good health. And you can’t outrun a poor diet.
A piece about power. (The benefits of lifting weights fast, or doing explosive bodyweight movements.)
¿Too tired to exercise? I hear ya. But sleep, positive thoughts, caffeine and calories can help… (limited gift link)
Fun jump rope bit. Pretty impressive! Gift link.
After feeling bored with conventional gym classes and machines, she bought a rope and said she was “shocked” to discover she could only jump for about 30 seconds before feeling winded.
Demetri Theodore, her personal trainer of about 15 years, was skeptical at first. “I said, are you crazy? You’re 74. You’re going to hurt your back, your knees, your whatever, your shoulders, everything,” he said. She quickly proved him wrong. …
… As she has gotten older, Ms. Judis has gotten better at rope skipping, Mr. Theodore said, picking up speed and learning new tricks.
On April 11, she will travel to a middle school gym in Tucson, where she hopes to defend her Guinness record for the eighth year in a row.
What a sweet article!
I was diagnosed with arthritis in my cervical spine a few months back after it started causing nerve compression in one of my shoulders. It only really bugged me when hiking or walking long distances (like five plus miles). I was told to keep up strength training (avoiding only shoulder presses) and lo and behold I think it’s really helping. Much more than PT did. I did a pretty significant hike today and didn’t feel any pain–or nerve compression–at all.
(Yea!)
Seems like a good thread to ask this question. We have a home gym setup but not a lot of room, and we have some lighter dumbells (2-12 lbs). I’d like to get some heavier dumbells (up to 40lbs or so) but don’t have a lot of room for them. Have any of you used an adjustable dumbell set that is reliable and well built?
I’ve looked at some like this REP Quickdraw but I have no experience with them. Any thoughts?
My company gives me a stipend each quarter to spend on things like this, so cost isn’t a huge obstacle.
Personally I have found adjustable dumbbells more awkward than adjustable kettlebells. I might consider an adjustable kettlebell, and dumbbells of 2.5, 5, 7.5, 10, 15, 25, 35 and 45 (or fewer) on a tree. Maybe others have had better experiences though and can recommend a good adjustable dumbbell.
I have 10, 15, and 20 pound dumbbells (that is, a bar to hold with a weight on each side) and i just put them on their ends clustered around my yoga mat in a corner, near where i exercise.
I do a lot of exercises with the hand-held dumbbells that i think would be awkward with kettlebells
Some distant past I had the then current version of the PowerBlock. They were … okay. Obviously I must not have loved them since I don’t even remember what happened to them!
A dumbbell rack has a pretty small footprint honestly. The downside is the expressed as not the concern for you: cost adds up getting pairs as you go up in weight.
This don’t look great. I really like the balance and grip of my individual hand weights.
I have something with knurled steel rods, and hexagonal weights coated in some kind of black rubbery stuff. The rubber stank for months, but they are really comfortable to hold, and the hexagon is a good balance between being basically round and not rolling away.
I wonder if I’m better off just getting a pair of 25, 30, and 35s - these are the ones I use most and we already have all the smaller size I use regularly.
IMHO yes.
FWIW a decent three tiered rack could hold a good selection of pairs from 2 through 40 pounds with a footprint of 37 x 27 inches. For example:
I bought some adjustable dumbbells. They don’t feel sturdy, and are hard to hold compared to normal dumbbells. They are also annoying to change. I won’t be buying more. But this was also years ago. They might be better now.
My dumbbells are a different brand than that, but look very similar. I really like the solid, fixed weight dumbbells. I wouldn’t want to worry about a weight dropping off and hitting my foot, or denting the floor. Or just slipping and changing the way i support it unexpectedly.
To the dedicated lifters here - meaning those for whom lifting has been their primary exercise:
Is it hard to stay motivated?
My sense is that many lifters get a huge reward hit from hitting new goals, a new 1RM, a new max reps at a specific weight, whatever. And in early months to years consistent training keeps those milestones coming. But bit longer and it gets harder and harder to gain more. Add in the impact of aging and achieving new personal bests are less and less frequent. Frankly for many aging athletes staying at the same highish level is only achieved with significant work, and even limiting loss can be an achievement. But not one that fires the reward centers as hard?
Are you still hitting new personal bests? If you aren’t have you switched up your mindsets in anyway?