Narkissos: Lower-body training for the Moderately Obese.

[Narkissos]

Originally posted here: Narkissos: Lower-body training for the Moderately Obese.


Narkissos: Lower-body training for the Moderately Obese.

By Corey Springer
aka "Narkissos"
Owner of Apollo Fitness Barbados & "The NarkSide"


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 moderately Obese.

I'll attempt to rectify this monumental error now with this article.


Lower-body training for the Moderately Obese

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?

Obesity.

Or rather, the obesity-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 are:

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.

Very Simple... Very straight-forward. Very effective.



The routine

Ok.. now we put it 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



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 hamstrings between sets


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

Comments: Make it a priority to stretch between sets



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 exeuction: 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.



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, duration can be extended as required by the trainee.

Phase 1 will be 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 that one which directly precedes it.

Please get the clearance of a medical practioner prior to commencing.

Good luck!

-CNS

[JdFlex]

A valuable contribution! Thanks for the info Nark!

[TheBrent]

Wish I had this 10 weeks ago when we started our 'biggest loser' type competition at my gym.

It has definitely been somewhat of a struggle working with people who aren't as able bodied as myself. You've got to think outside of the box at times.

Awesome info.

[MrMondo]

I have found that Dumbell deads are great for people like this.

Great results in them getting into shape and seeing results.

[Narkissos]

Originally Posted by MrMondo

I have found that Dumbell deads are great for people like this.

Great results in them getting into shape and seeing results.

True.

However, DBs require more balance and flexibility. So they'd be better applied to a group of individuals who've accumulated the muscular coordination to make this feasible.

I tried to make this template in the vein of 'bare essentials' for the true fitness noob.

Valuable contribution Mondo.

I'll be sure to add that to the beta program..

-CNS

[Narkissos]

Originally Posted by JdFlex

A valuable contribution! Thanks for the info Nark!

Thanks mate...

I have 7 more articles finished at the moment.

Will transfer from my board when i get a chance.

Originally Posted by TheBrent

Wish I had this 10 weeks ago when we started our 'biggest loser' type competition at my gym.

It has definitely been somewhat of a struggle working with people who aren't as able bodied as myself. You've got to think outside of the box at times.

Awesome info.

^^Very true.

Thanks for the warm reception.

Look out for more articles.

-CNS

[MrMondo]

True dat....

Great stuff as always Nark.....

Now stop with the pics of you in G's.........I like women.....

[SpyWizard]

Thanks for making me throw up at the gym..
I should probably lower the weights, but what fun is that..??

good times..

[Narkissos]

^^lol...nice