|Training discussion on pushups each bathroom break, within the Bodybuilding Forum; Originally Posted by Hercules Yeah. Like any other lifting or strenious exorsize you want to give your muscles a day ...|
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|05-30-2008, 06:11 AM||#21|
| hrdgain81 |
Rank: Light Heavyweight
Experience: 5-7 Years
Join Date: Mar 2005
|05-30-2008, 09:32 AM||#22|
| EricT |
Experience: 7-10 Years
Join Date: Jul 2005
Why limit yourself to pushups? Sometimes you could do some lunges if there's room, maybe some mobility stuff could be done. Use your imagination. Go to town. Stuff like that that is such low intensity compared to the actual weight workouts, depending on the person, can actually aid in recovery especially if you just look at it like a high rep low intensity thing to get the joints moving, the blood flowing, etc...if you are not adding difficulty and "progressing" in some way all the time then once you've adapted you aren't going to be doing real muscle damage and such...
But of course you should always have complete days off from working out at all. And anything can be over done, including pushups.
I suggest with the pullups that you make a lot of them "push up plus"..this will aid in scapular health (activate and strengthen serratus anterior) which will in turn help keep shoulders healthy. To do this, at the top of each push you allow your scapula to "protract". In case you don't know what that means it is the opposite of retracting your scapula. Which is when you pull them toward each other (toward the spine) and pinch them together. So to protract them you allow them to do the opposite: to move away from each other, along the ribcage and forward. Make sure that you are focusing on the scapula moving an that the movement is not just shoulders. Look up the term "push up plus" and you should find plenty info...plus others here know what I'm talkng about.
If your can hide it from your boss maybe you could do dip shrugs. It's like doing a tricep shrug off a bench but you don't use the arms you jsut keep them straight (a slight bend is OK) and you do a reverse shrug at the shoulders. The scapula should depress (move down). Pause at the bottom and up and down for reps, 12 to 20. This is another shoulder health exercise (scapula mobiltiy).
Just a couple of ideas of beneficial things you can do on your breaks.
Stretching any chroncially tight muscles is never a bad idea either. Glute activation if you need that. Hip mobilization. You could do some core stabibility work if you don't overdo it. Planks would fit in nicely.
Find an excuse to have something heavy in the bathroom that you can hold in front of you. Say about 20 to 30 pounds or so if you can. Use that to do "front plate squats". You hold the implement out if front of you and squat..nice and straight with good lower back control. This is a good core activation movement as well.
If you could have a broom in the bathroom, the kind where you can unscrew the broomstick you could start teaching yourself overhead squats (if there is room). Do wonders for you.
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