The Conceptual Side of Weight Lifting

[dalinks]

Hey Steve, great article.

I have two questions if I may ask?

I'm kind of confuse on the planes of motion in exercise selection.

I understand the concept of picking an exercise in the sense of horizontal push/pull and vertical press/pull type movements but still something is missing. I'm not gasping the logic behind the vertical and horizontal movements for some reason. I assume it's to do with muscle balance between muscleg roups but perhaps there is more?

If possible could you explain, please?

Also something about frequency. Chin ups is a vertical pull and a row is a horizontal pull. It seems your working your lats in both movements so wouldn't that throw off muscle balance?

Sorry, I'm just confused about it.

The second question is about varying volume and load to break through plateaus.

You said "For instance, you can vary load, volume, etc and break through plateaus just as easily."

Would lowering the load and increasing volume be what you are referring too?

Thanks again.

 

[LovesAutumn]

Steve, I want to lose weight but end up with a female body and not a man's body at the end. I have very broad shoulders, a barrel ribcage, no hips, no waist, and no butt to speak of. I have been told that I need "balance" but that would mean that my lower body doesn't get any bigger right? My goal is to have more muscle mass on my lower body than my upper body. I have virtually no leg strength and no hip strength-- when I squat down to get something, or even stoop, I fall over (not kidding).

I don't want my arms, shoulders, or chest to get bigger. How can I do this?

 

[tallah343]

very interesting and informative article

hey dude i am confused about you said that planes of motion in exercise selection could you please explain it to me and dear tell us something about abs exercises also please

 

[Steve]

Hey Steve, great article.

I have two questions if I may ask?

I'm kind of confuse on the planes of motion in exercise selection.

I understand the concept of picking an exercise in the sense of horizontal push/pull and vertical press/pull type movements but still something is missing. I'm not gasping the logic behind the vertical and horizontal movements for some reason. I assume it's to do with muscle balance between muscleg roups but perhaps there is more?

If possible could you explain, please?

The idea, in general, is to balance out pulling and pushing. That's assuming you're starting off with an ideal posture, which most aren't. It's that simple.

I'm not quite sure what you're not understanding... no offense. If this didn't answer your question, maybe you can ask it a different way?

Also something about frequency. Chin ups is a vertical pull and a row is a horizontal pull. It seems your working your lats in both movements so wouldn't that throw off muscle balance?

Why would that throw off muscle balance?

The second question is about varying volume and load to break through plateaus.

You said "For instance, you can vary load, volume, etc and break through plateaus just as easily."

Would lowering the load and increasing volume be what you are referring too?

That could be one solution.

Or you could merely reduce load and keep volume constant.

The idea is to reduce stress to give some "space" for your body to recover. Plateaus in strength are typically caused by inappropriate stress:recovery balance.

 

[Steve]

Steve, I want to lose weight but end up with a female body and not a man's body at the end. I have very broad shoulders, a barrel ribcage, no hips, no waist, and no butt to speak of. I have been told that I need "balance" but that would mean that my lower body doesn't get any bigger right? My goal is to have more muscle mass on my lower body than my upper body. I have virtually no leg strength and no hip strength-- when I squat down to get something, or even stoop, I fall over (not kidding).

I don't want my arms, shoulders, or chest to get bigger. How can I do this?

Apply the principles of this article to your lower body and not to your lower body.

For your lower body you can do some low level endurance training or true strength training but don't progress the load.

However, to make that recommendation without second guessing myself, I'd have to see a picture of your physique to rule out you're not tripping up over something many women trip up over... and that's confusing fat for muscle.

If you're doing that, and you lose weight without focusing on upper body muscle maintenance, you're not going to be happy with the end result.