SuperLutheran (Avignon Half) on Nostr: EVENING WORKOUT: ISOLATION WORK -Indian club front swings, 5 minutes (110 reps) -4 ...
EVENING WORKOUT: ISOLATION WORK
-Indian club front swings, 5 minutes (110 reps)
-4 directions standing leg lifts, 3 minutes
-I.C. side swings, 5 minutes (100 reps)
-Leg balancing exercise (stand on one leg, trace a circle with the other leg high), 3 minutes
-I.C. heart swings, reverse heart swings, 5 minutes (140 reps)
-Bridges, 3 reps
Okay, let's talk about building muscle with indian clubs for a moment. I used two clubs today and each is 2 pounds. So one repetition gives a volume of 4 pounds. Having done 350 reps total, my total volume of weight for the club exercises was 1400 pounds.
Now each exercise I did works the shoulders, biceps, forearms, triceps and upper back muscles. In sequence. This means that *each one* of these muscles benefited from that 1400 lbs of volume. For isolation work, that's not bad at all.
Now there *is* a point where you're working endurance more than hypertrophy, hence the best indian club athletes usually being skinny. But their muscles, while wiry, are solid - isolation is isolation, and you STILL see development in the muscles while working with light weight. For a guy that's looking to be toned and athletic rather than huge, this is a great way to go about it.
-Indian club front swings, 5 minutes (110 reps)
-4 directions standing leg lifts, 3 minutes
-I.C. side swings, 5 minutes (100 reps)
-Leg balancing exercise (stand on one leg, trace a circle with the other leg high), 3 minutes
-I.C. heart swings, reverse heart swings, 5 minutes (140 reps)
-Bridges, 3 reps
Okay, let's talk about building muscle with indian clubs for a moment. I used two clubs today and each is 2 pounds. So one repetition gives a volume of 4 pounds. Having done 350 reps total, my total volume of weight for the club exercises was 1400 pounds.
Now each exercise I did works the shoulders, biceps, forearms, triceps and upper back muscles. In sequence. This means that *each one* of these muscles benefited from that 1400 lbs of volume. For isolation work, that's not bad at all.
Now there *is* a point where you're working endurance more than hypertrophy, hence the best indian club athletes usually being skinny. But their muscles, while wiry, are solid - isolation is isolation, and you STILL see development in the muscles while working with light weight. For a guy that's looking to be toned and athletic rather than huge, this is a great way to go about it.