New exercise plan

P

pracket

0
I've been lifting weights 2-3 times per week, using Whey powder, and have been seeing results. I don't do any cardio at the moment, or once in a blue moon.

I also do breakdancing. I'm realizing that I'm very inflexible and want to improve on that for the sake of breakdance. My breakdance instructor tells me that lifting weights can make me inflexible.

I'm actually happy with my size now and don't want to bulk up any further. What kind of exercise plan can you suggest that will:

(1) Aid in improving flexibility
(2) Maintain my current size, not bigger, and definitely not lose muscle mass

Maybe reduce the workouts to once a week, and do yoga?
Should I stay on the Whey powder?

Thanks for any help you can offer.
 
What exercises are you currently doing?

If you continue to practice your break dancing, you flexibility and range of motion will increase. It may just be more difficult and take longer because of bad training habits.

Yoga is very beneficial, but I do not suggest you just do yoga.

Here are some exercise that help improve range or motion and flexibility.

Squatting
overhead squat
drop snatch
Hurdle mobility drills
Different body weight exercises

The important thing to understand when it comes to improving your flexibility of range of motion is that you must train your body properly, if you train with poor habits, you will suffer.

I can provide you with more detailed information if you would like.
 
dloop20 said:
What exercises are you currently doing?

If you continue to practice your break dancing, you flexibility and range of motion will increase. It may just be more difficult and take longer because of bad training habits.

Yoga is very beneficial, but I do not suggest you just do yoga.

Here are some exercise that help improve range or motion and flexibility.

Squatting
overhead squat
drop snatch
Hurdle mobility drills
Different body weight exercises

The important thing to understand when it comes to improving your flexibility of range of motion is that you must train your body properly, if you train with poor habits, you will suffer.

I can provide you with more detailed information if you would like.
Click to expand...

Thanks for the suggestions.

Currently I'm doing:
- bicep curls
- shoulder press
- * dunno the name: lifting free weights straight-armed to the sides and front
- push-ups
- bench press using two dumb bells
- pec fly machine
- crunches touching elbow to opposite knee
- crunch machine
- hamstring machine
- horizontal squat machine (never tried real squats)
- calf machine
- row machine
- tricep pulls (rope)
 
It looks like you are doing a lot of isolationist exercises. This is what cause your body to tighten up. You will need to get off the machines, stop doing these isolation exercises, and work in more body weight exercise and other exercises such as squatting, hang lifts.

Again I can help with a detailed explanation of each exercise.
 
Sure, if you can list and briefly describe the recommended exercises, that would be really helpful. I can also look them up by name after if I need more details.
 
I agree about quitting the machines and go on the weights. I never did yoga seriously, so I can not tell you from personal experience, but people have told me it help them greatly in the same issues as you.
But strecthing at home can be very good. Like concenrating on the parts you want more flexible and then set goals for them - Ex how long you can split your legs and so forth.
About eating I stopped the whey powder many years ago and started to focus on the real food - It gave me alot - And much better digestion.
Best regards
Michael
 
pracket said:
I've been lifting weights 2-3 times per week, using Whey powder, and have been seeing results. I don't do any cardio at the moment, or once in a blue moon.

I also do breakdancing. I'm realizing that I'm very inflexible and want to improve on that for the sake of breakdance. My breakdance instructor tells me that lifting weights can make me inflexible.

I'm actually happy with my size now and don't want to bulk up any further. What kind of exercise plan can you suggest that will:

(1) Aid in improving flexibility
(2) Maintain my current size, not bigger, and definitely not lose muscle mass

Maybe reduce the workouts to once a week, and do yoga?
Should I stay on the Whey powder?

Thanks for any help you can offer.
Click to expand...

Your breakdance teacher is correct only if you don't use good form through a full range of motion while lifting. If you lift properly, your teacher is wrong.

Whether you gain weight, lose weight or maintain weight is dependent on calories in vs calories out. If you've been bulking up and gaining weight, then you've been eating at a calorie surplus. If you've been losing weight, you've been eating at a calorie deficit. To maintain weight, eat at maintenance level calories. To maintain your shape and size while you're at it, keep lifting heavy weights at least once a week, but preferably keep with the 2-3x/wk you've been doing.

Whether or not your should stay on whey powder depends on why you started using it in the first place. There's nothing special or magical about it - it's just protein, possibly with carbs and fat. If you need it to ensure you're getting adequate protein, then keep drinking it. If not, the coice is yours.
 
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