Thanks! Also, 3 beginner questions

[Tarkus]

Hello, I have been looking for a routine since long ago and this fits perfectly with my style.
Thanks a lot

Gender: Male.
Age: 24.
Status: Slim with a bit of fat.
Experience: About a year ago I went to the gym for two months and a half, then I got what I think is the iliotibial band syndrome. Now I have little or no bother about this. Also, I did some sports when I was younger, but I have had a mainly sedentary life.

I've looked for the proposed exercises (push-up, pull-up and squat) and this is what I've found:


Source: "Strength Training Anatomy" book by Frederic Delavier.

1) So it seems that the trapezius and deltoid muscles are not being worked*, is there a reason for this? Should any exercises be added?
*Lower back seems to be left aside too, but it does not look as important as the areas above.
2) I know that the squat in SimpleFit.org is not supposed to be performed with additional weight, but that's the closest image I've got... Without that extra weight (and just body weight) will the abs be worked or some sit-ups should be added to the routine?
3) What do you think about adding some cardio (like rope jumping) between the exercise days?

Thanks in advanced

PD: Sorry for my Enlgish! I'm not a native speaker.

[Tarkus]

Shameless self-bump haha



Any help is welcomed

Thanks!

[cheapo]

Sometimes I think beginners ask too many questions.
Just do the program for a bit. It's not as though the time spent will be wasted, nor will any similar program yield much different results in the same time.
Those diagrams show the muscles that are heavily recruited in the exercise shown, but let me assure you, abs are used to some degree in all three SimpleFit exercises, but especially in the push-ups.

How could jumping rope hurt? SimpleFit isn't witchcraft. The SF workouts don't cast a spell on your body that will magically transform it, but only if you don't do any other exercise! Do what you want. Pay attention to how you feel. Rest when you feel the need.

[Bri3626]

there is truth in what Cheapo is saying here. You need to worry more about a committed program for some time before worrying about why your traps or abs aren't getting the work they need. Also think about why your so concerned about this versus just committing to the program and seeing results. If you plan on entering a situp contest or shoulder shrug competition then you might need to reconsider this program.

[Tarkus]

I've already started the program (even before having posted in the forum), I asked those things as I couldn't find any answers elsewhere. I'm a beginner and my experience in the gym was not so good, so I try to do things properly.

Regarding the rope jumping, you are obviously in better shape than me: I started doing it and my calves started to heavily bother me the days after.

Thanks for the replies!

[cheapo]

Sorry if my reply was a little grouchy. I see the same questions asked over and ever again and it makes me think that instead of a community, we have a bunch of people saying "Help ME with SimpleFit!" The question of whether to work out on off days has been asked countless times.

Obviously, with your research and cool images, you are taking this seriously. Welcome and BEST OF LUCK WITH IT! Keep us posted as to your progress.

So many people come to this program with no current exercise program and they start picking at it. (There's no ab work! Thirty minutes of exercise per week CAN'T be enough! Can I exercise between SimpleFit workouts?") If you're not doing anything now, just start SimpleFit. You'll be ∞ × better off than you are now!

Jumping Rope: Ease into it. Despite being a common playground activity (at least, it used to be) jumping rope is a strenuous exercise!

[Tarkus]

I understand, it must be exhausting to answer the same questions (I'm in other forums and I know this kind of things).

This is my second week with SimpleFit and I'm really happy with it Your program has helped me a lot to start doing something (I find it really convenient to exercise at home).

Regarding the rope I changed the one that I had, which was like this:


By one of these:


It made the exercise easier... This week I jumped just a bit and adjusted my stretching exercises. It's a really complete exercise so I want to get the hang of it.

When I have some time I will post my progress

[ButtSmack]

I agree with cheapo's grouchy reply. This is only an issue to beginners. do the program for awhile and you'll have all the answers you need. As long as you see progress and don't injure yourself you won't have wasted any time.

[ButtSmack]

Also, if you're worried about cardio and unused muscles then add skipping and even tabata dumbbell thrusters (http://www.t-nation.com/free_online_art ... ata_method), but drop them immediately if they begin to interfere with your simple fit progress. You must have a single priority.

[horizonbreakk]

Bit of a newbie here myself, but I thought I could offer some insight. When I first started Simple Fit I was wondering "hey! what happened to the ab exercises?!", then I just added my own.

Ill do my regular Simple Fit Routine then once I am done with that, I will do a simple 5-15 minute ab workout. Bam! Ab problem solved.

As for the deltoids, try working on hand stand push ups, start with pike push ups and progress from there.

Trapezius, find some parallel dipping bars and get in the dipping position, but instead of doing the dip, keep your arms locked out and "shrug" your shoulders, lifting your bodyweight.

just my 0.02

[Tarkus]

Hey horizonbreakk and ButtSmack! Thanks for your advices I will definitely check those exercises out. I want to say that I'm really happy with my progress SimpleFit plan is being really effective!

Cheers

[dolem]

You can also focus on engaging the abs during pull-ups and push-ups.

[Tarkus]

You can also focus on engaging the abs during pull-ups and push-ups.

I'm interested in improving my abs, what do you mean by that? Should I contract them?

Thanks

PS: I'm not an English native speaker, sorry for the misunderstandings.

[Bri3626]

When you workout its beneficial to contract your abdominal muscles as you do the exercise, the same applies to your leg muscles when doing squats, cleans, deadlift etc. It helps you to maintain stabilization, proper form, and allows you to increase reps and strength overall. You don't want to be contracted too hard. Essentially you want it contracted and be able to speak without having to take a breath or your speech interrupted before you finish a sentence. Try contracting your abdomen as hard as you can and then talking and you will see what I mean. Then ease off the contraction until you can speak comfortably. A lot of times when I'm trying to lift heavy such as deadlift I will administer abdominal strikes to my gut between exercises to keep me reminded of keeping the tight core. Sounds goofy but works for me. As a matter of fact this applies to many martial arts or fighting skills. One of the easiest ways to lose a bout is have a loose core and get punched in the belly causing the wind to get knocked out of you.

Think of your body as a essentially a wet noodle. If you maintain that type of posture everything you do can and will suffer so a tight core (abdomen, butt or glutes, and legs) helps tremendously.

[Mr. Howl]

That is pretty interesting info for a newbie like myself.