Yesterday I bought a bar and 50kgs of weight what exercises should I do to improve my bouldering?
what's your goal with the weights?
i know paul isn't a fan of this, but i really improved my overall power by doing four sets of 25 reps for every muscular group with little weight. i think it's a good way to start, you stress the muscle gently and don't bulk. then you're ready for starting with bigger weights. try to avoid the 9-14 reps range if you want to avoid bulking up, but it also depends from how prone you are to getting muscle mass, your diet, how correctly you train. all these factors contribute to make this reply very useless.anyway good luck.
I rate these dumbbell complexes for conditioning/strength: http://www.istvanjavorek.com/page2.htmlI usually do them after climbing on my last day on.
Quote from: Serpico on August 01, 2008, 09:57:19 pmI rate these dumbbell complexes for conditioning/strength: http://www.istvanjavorek.com/page2.htmlI usually do them after climbing on my last day on.Nice find!!! After climbing on your last day on is hardcore...
Note that some of the dumbbell complexes are slightly different than the ones on his website.
Basic principal of weights:1- 6 reps = strength6-12 reps= size12-20+=endurance2-4 Sets each exercise (not including warm up sets)Now obviously these cross over somewhat but if you keep the general numbers in mind then you're on the right track.Piss!
Here's my two-penneth...I remember reading an interview with a weight lifter. When asked whether you should do low reps and high weights or high reps and low weights, he said "high reps and high weights". I suppose this translates as, whatever you decide to do, how hard you try is the most important variable.
Secondly, I think the idea of agonist-antagonist muscles is somewhat out dated. We now know that muscles work in synergistic groups. For example, if you do a squat (a quads exrecise), you'll feel your hamstrings working. This is even more relevant in the shoulders and arms, as these joints are so much less structurally stable. This is why doing rings (for example) can be so effective.
As part of our current 'extra curricular'...
http://www.t-nation.com/readArticle.do?id=547470I'm not quite sure it's just how hard you try that matters. Here's some SCIENCE behind 10 sets of 3 (high load high volume, effectively both as le sausage quotes), recommended in a lot of circles for fat loss but previously has been used for strength..