PUSH UPS, PULL UPS, AND SQUATS
ONLY.
On the push ups and pull ups, different grips can also be utilized (especially CHIN UPS).
Is this good strength training? (the goal is less to improve running performance and more to stimulate the body's muscle mass for aesthetic purposes)
What muscles are being missed?
The way I see it, this hits close to every muscle in the body.
Why not just cut it to heavy deadlifts, reverse curls, and one heavy press?
Trying to pick up chicks?
push-ups are horrible. They disproportionately develop your chest while preventing you from isolating your triceps properly (for aesthetics). You absolutely do not need a chest for distance running. If you're going to develop it, do it evenly so you don't look absurd.
Diamond pushups work the tris more than the chest. You'll be fine if you mix up the pushup and pullup grips.
Oh and as for muscles you are missing: traps and delts. So add a heavy overhead press and you should be all set. If you have no weights, work on hindu pushups or handstand pushups for the shoulders.
strength training wrote:
What muscles are being missed?
Hamstrings, adductors, and maybe calves. To fix this
- add stiff legged deadlifts, swiss ball leg curls - not a lot but needed for balanced development.
- alternate normal squats with some split squats or single-leg box squats which will challenge the lateral muscles - and, as a result, make your legs look more like tree-trunks
- if you're a marathon type, do speed work, sprints, bounding...improves the calves and muscle tone incredibly
Ladies will admire and be jealous of your gravity-defying buns even more than your chest...
[/quote]
What muscles are being missed?
Hamstrings, adductors, and maybe calves. To fix this
- add stiff legged deadlifts, swiss ball leg curls - not a lot but needed for balanced development.
- alternate normal squats with some split squats or single-leg box squats which will challenge the lateral muscles - and, as a result, make your legs look more like tree-trunks
- if you're a marathon type, do speed work, sprints, bounding...improves the calves and muscle tone incredibly
Ladies will admire and be jealous of your gravity-defying buns even more than your chest...[/quote]
swiss ball leg curls = useless, am I missing something squats not working hamstrings-I think not, put it this way start with single leg squats and once you can do these at a rate of one per second with full range of motion and with balance then think about squats with weights, for 99% of distance runners the SLS using bodyweight or weight vest(no more than 15% of BW) is sufficient, try step ups and lunges in all three plans of motion, med ball throws as well
buns of steel wrote:
strength training wrote:What muscles are being missed?
Hamstrings, adductors, and maybe calves. To fix this
- add stiff legged deadlifts, swiss ball leg curls - not a lot but needed for balanced development.
- alternate normal squats with some split squats or single-leg box squats which will challenge the lateral muscles - and, as a result, make your legs look more like tree-trunks
- if you're a marathon type, do speed work, sprints, bounding...improves the calves and muscle tone incredibly
Ladies will admire and be jealous of your gravity-defying buns even more than your chest...
I would think that the squats, done properly (go low) should be hitting the hamstrings and adductors (inner thighs). My inner thighs always felt sore after squatting. I think the abductors (outer thigh/hip) is being missed more, as well as the calves, obliques, and maybe some hip flexors (the ones that raise your knee).
So I would say add some light exercises to work these and you're hitting every substantial muscle in your body.