Fri, 09/25/2009 - 00:24 — Narkissos

Lower-Body Training For Heavy-Set People

In reviewing that type of articles I've written to date I've realized that I've left out a certain group of individuals.

This would be, the 'heavier' sedentary individual.

I'll attempt to rectify this monumental error now with this article.
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I've had to train a couple of my dear friends of late.

Some were male. Some were female.

Some were middle-income. Some were in the higher-income bracket.

Their common factor?

Being overweight.

Or rather, the weight-related inability to fit into a number of exercise stations.

This, coupled with general inflexibility and muscular imbalances, required that I re-think my plan of attack.

In this article, I'll outline my modified approach to leg-training.

The exercises

I've found that my heavier clients feel awkward in the leg press, leg-extension, and leg-curl stations.

Thus this leg routine is based entirely around bodyweight and free weight exercises.

The exercises utilized:

For Hamstrings:

  • Deadlifts [Regular deadlifts; Romanian deadlifts; Laying Hip Thrusts**]

    • For Quadriceps:

  • Bodyweight squats; Dumbbell Squats

    • For Calves:

  • Bodyweight calf-raises

    • **NB: Stiff-leg deadlifts weren't included because heavier clients tend to have impaired flexibility.

    As you can see, this approach is very Simple... very straight-forward. Subsequently, it is very effective.

    Ok.. With the exercises selected, now we put the routine together.

    The workout:

    Weeks 1-6

    General warm-up: 5-10 minutes of moderate-intensity walking, followed by 5 minutes of hamstring and quadricep stretching.

    Bodyweight Squats: 5 sets: 15 reps each set

    Comments: Use a stance which is about 3" outside of shoulder-width. I've found that wider stances are better tolerated by 'heavier' people. Should 15 reps be too easy, incorporate a dumbbell on sets 3-5

    Romanian Deadlifts: 5 sets: 15 reps each set

    Comments: Use a narrow stance here: shoulder-width, or inside shoulder-width. I've found that narrower stances are more comfortable for heavier trainees. I've also found that laying down between sets, with legs elevated, helps to alleviate any lower back 'burning' sensations which occur. 

    Standing Bodyweight Calf-raises: 5 sets: 15 reps each set.

    Comments: These are pretty straight-forward. Remember to stretch between sets
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    Weeks 7-12

    General warm-up: 5-10 minutes of moderate-intensity walking, followed by 5 minutes of hamstring and quadricep stretching.

    Bodyweight Squats: 5 sets: 15 reps each set

    Comments: Should 15 reps be too easy, incorporate a dumbbell on sets 3-5

    Regular Deadlifts: 3 sets: 10 reps each set
    Romanian Deadlifts: 3 sets: 10 reps each set

    Comments: Stretch the hamstrings between sets. You may've realized that we're targeting the posterior chain. This is because this is usually a very weak area in the obese. Postural problems and lower back and neck pain can usually be attributed to this.

    Standing Bodyweight Calf-raises: 5 sets: 15 reps each set.

    Comments: Make it a priority to stretch between sets.
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    Weeks 13-18

    General warm-up: 5-10 minutes of moderate-intensity walking, followed by 5 minutes of hamstring and quadricep stretching.

    Bodyweight Squats: 1 sets: 15 reps

    Dumbbell Squats: 4 sets: 15 reps each set

    Comments: Keep torso upright tru-out

    Romanian Deadlifts: 4 sets: 15 reps each set

    Comments: Stretch hamstrings between sets

    Laying Hip-thrusts: 4 sets: 15 reps each set

    Comments: These can be done laying flat on your back... or with the soles of your feet resting on an elevated surface, like a bench or step-up block used in aerobic classes. 

    Basic execution: Lay on your back. Place the soles of your feet flat on the floor. Pull your heels in towards your buttocks... as close you can get 'em. Place your arms at your sides for support. This is the start position. From here... squeeze your butt and hamstrings... while simultaneously thrusting your pelvis forward. This should lift your butt from the floor. Hold this position for a 2-count, and then lower slowly to the floor.

    [Combination lift:] Partial Squat to Calf-raises: 5 sets: 15 reps each set.

    Comments: Squat down 1/4 way... Your quads/hams should be already taxed from the preceding exercises. Pause in the bottom position and explode to full-extension. At full extension, raise on to the balls of your feet and hold that position for a count before returning to the floor.
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    Additional notes

    I've written this workout with the fitness newbie in mind... so bear with me as i break it down into phases.

    I've outlined each phase as 6 weeks in duration... but, the duration can be extended (or reduced) as required by the trainee.

    Phase 1: the acclimation phase.

    This phase will be lower in volume, allowing the first-time trainee to break slowly into working out.

    Each phase phase to follow will be more intense than the one which directly precedes it.

    By the way: Please get the clearance of a medical practitioner prior to commencing.

    Good luck all!!!


    -Corey Springer
    AKA "Narkissos"
    Owner of:     Apollo Fitness Barbados & "The NarkSide" Fitness Forums

    Re-written for: Kurama Magazine 

    Additional resources:

    Dead-lifts discussions/videos 


    Squats discussions/videos


    Warm-ups/Mobility drills:


    Full Lower-body workout videos: (by members of the NarkSide)

     

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