simplefit + weights

[martinus]

Hi! I am in Level 5 now, which is quite awesome to me. I would like to build some more muscles, so I was thinking about putting 10kg (22lbs) into a backpack and carry this while doing all the exercises, at Level 1. Right now I weigh 70kg (154lbs), and did L5D3 in 8 1/2 minutes.

What do you think, is this a good idea to build more muscles, or stupid, or dangerous?

[Admin]

I think getting a weighted vest would be safer

[Dreaming]

I don't think it's stupid or dangerous outright, but think where you are wearing the backpack - its going to put disproportionate strain on your back and shoulders when going through the movements which could lead to adverse affects.

I think if you wanted to incorporate some weights into your routine, the best way would be to look at tried and tested compound exercises that incorporate weights specifically, rather than lumping weight on your back and hoping for the best.

So:
Dumbbell squat (legs, core)
http://www.exrx.net/WeightExercises/Qua ... Squat.html

Bench press (chest, arms, core)
http://www.exrx.net/WeightExercises/Pec ... Press.html

Deadlift (back, core)
http://www.exrx.net/WeightExercises/Ere ... dlift.html

Bent over row (back, core)
http://www.exrx.net/WeightExercises/Bac ... erRow.html

Overhead press (arms, shoulders)
http://www.exrx.net/WeightExercises/Del ... Press.html

Disclaimer: I'm not a fitness professional and anything you do to your own body is your own responsibility .

[scumdogg]

What do you want your future workouts to look like? If you're going to stick with simplefit and eventually go with Crossfit then I say definitely invest in a weight vest. As Kevin said, it's safer and a lot more comfortable since the weight is evenly distributed around you. If you would like to pursue more weight training type workouts, then invest in an Olympic bar (which is also used a lot in Crossfit so it could do double duty). Once you know what your long term goals are, then you can decide what to do now. If you would like help finding a starting weight program PM me.

[cheapo]

He's another of these keyword spammers. Don't worry about it. I have flagged him and Kevin will ban him soon...but I wouldn't say his grasp of English is really the problem.

[ButtSmack]

You've got a few options:

-use harder exercises (wide-grip pull-ups, ring pull-ups, ring push-ups, muscle-ups, dips, handstand push-ups)
-use a weight vest or back pack (this works fine, but you'll need to use REALLY strict form and the load will shift on your back)

If I were you, I'd take your current simple-fit workout and put on a back pack or weight belt. Then concentrate on maintaining your current number of reps while adding a single pound every week. A year from now you'll be pushing around 52 lbs and will be a hell of a lot bigger and stronger. You may have to reduce the weekly workouts to two if your gains slow down. Google John Christy to get pumped up about micro-loading.