Posted: 1/1/2017 1:30:49 AM EDT
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Would there be any issues with:
- substituting one arm, bent over, dumbbell rows for barbell rows? - substituting Romanian deadlifts for standard deadlifts? - substituting incline press for bench press? (Or dispensing with bench press altogether?) - dividing up the workouts, doing squats in the AM, and the other two exercises in the PM? Also, weighted squats are impossible; my legs are too weak to do even bodyweight squats. The best I can do is as shown at center in the drawing below. I've been doing 4x12, attempting to go lower each workout, and also (after completing the 4th set) doing 3-4 reps where I go down until my legs collapse. Any suggestions for possible exercises (which don't require equipment, or going to a gym) to increase leg strength, besides just constantly trying to squat lower? 
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Do you have health problems that limit these motions? Age/height/weight?
Best bet may be to do what you can with body weight squats, then as you're able to do body weight squats do light goblet squats and working with a PVC pole before moving towards the bar weight. The exercises picked in 5x5 are picked because they're compound lifts that allow for whole body muscle development. You'd be missing a lot of links in the chain doing something like a Romianian deadlift over a standard deadlift. |
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Quoted:
Do you have health problems that limit these motions? Age/height/weight? See http://www.ar15.com/forums/t_1_113/1940059_Programming-for-2017---are-you-changing-programs--tweaking-existing-program--or-steady-as-she-goes-.html&page=1&anc=bottom#i63824663 |
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Oh, ok. Wow.
Best of luck to you sir. Quoted:
Quoted:
Can you give a brief overview of age/height/weight/medical issues/other physical issues? Age: 71 Height: Don't know, since it hasn't been measured for a very long time. Used to be 6' 0" when I was younger. Now it's probably between 5' 9" and 5' 10" 
Weight: 185 Medical Issues: 1. Ankylosing spondylitis. 2. Neurological disorder (diagnosed as MS, by one neurologist, and as peripheral neuropathy, by a second neurologist) Physical Issues: Extreme muscle weakness (attributed to the neurological disorder) If you have access to a DVD/TV try Yoga for Seniors with Jane Adams, its $15 from Amazon. It has 3 different workouts: First is purely in a chair, second is part chair and part standing, 3rd is more standing with chair for balance. Do the chair one daily for awhile and progress to the harder ones. It seems to work well as a start, then continue with different kinds of yoga. Other than that walk as much as you can daily and build up how far you walk daily. I had been walking twice a day, three days per week, for the last four years. Gradually increased how far I walked, until the middle of this year, when the distance I could cover began to vary, and even drop a bit. Kinda lost my motivation, and failed to go for any walks during September and October. When I resumed in November, I was able to do just 1/3 of the distance as previously. Only walked three times this month. Diet: Ask for the nutritional information of the diet you are on in the nursing home. Most of them will be "heart healthy". They all have dieticians who plan out the information: calories, carbs, fats, protein, and all the other info.  Ah, this isn't an actual nursing home, with a full nursing staff, dieticians, therapists, etc. It's a "residential care" facility. Similar to a nursing home, but operates on a very low budget. I used the term "nursing home" out of convenience.
You should be able to get a good idea of what you are eating and in what amounts which will allow you to make some decisions. The decisions you can make will probably be minimal but would probably revolve around eating less sugar/processed foods and asking for more proteins/vegetables.  Been doing that as long as I've been here. I abstain from the cakes/cookies/pies they serve for dessert (except for the occasional slice of pumpkin pie this time of year), but I usually eat at least double the amount of meat and eggs.
You will need to work on health in different ways than others, but you will be able to make positive changes. I enjoy working out with weights, so I reckon I'll keep doing that even if (as seems very likely) it doesn't produce the changes I want. Early last week I started doing the StrongLifts 5x5 concept, although I have to limit it to the overhead press, since I'm unable to do the other exercises in the program.  |
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Thanks for the link. If Rippetoe is right that trying to gradually work down from 1/4 squats to 1/2 squats, etc, just isn't doable, then I guess I'm screwed, because I don't have access to a leg press machine. I was remiss in my OP. I should've said: Any suggestions for possible exercises (which don't require equipment, or going to a gym) to increase leg strength, besides just constantly trying to squat lower? I'd do the resistance exercises that are the safest for you, but try to use enough weight that you get stronger. Sounds logical. Will do. |
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Find a pole, small tree, street sign.... Stand in front of it and grab on with your hands at about chest level. Squat down to thighs parallel and stand using your arms/lats to assist. Repaet until you don't have to use your arms. Um, yeah. Self-assisted squats. Did 'em from May 2015 to Oct 2016. Leg strength never increased. Always had to use my arms to assist. I suppose it's probably unrealistic to think there is any chance of the leg muscles ever getting stronger, no matter what type of exercise. |