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September Challenge

September Challenge Options


  • Total voters
    30

Stewstews

Small Fry
"Crunch Month"

Equipment needed: Just you!

7 exercises:
  • Floor Crunch (3 sets of 20)
  • Horizontal leg raise (3 sets of 15-20)
  • Hover/plank (till failure? Or 3 mins)
  • Air bike (3 sets of 15-20)
  • Floor toe reach (3 sets of 15)
  • Side plank (45 seconds)
  • Tripod hover/plank (3 mins)

Example reps/set listed in brackets.

You can do these alongside your current workouts, so it doesn't have to be daily, as long as you get them all in each week. Or do 1 a day and cycle through them weekly. I listed 7 specifically for this reason.

Add more reps/sets/variations as needed, as the month progresses.

Feel free to do extra as well, you might aim to do them all twice a week, depending on your current level.

Crunch Month has some flexibility and no need for "catching up" for missed days - just get your weekly load done however best suits you.
 

lex

New member
"Crunch Month"

Equipment needed: Just you!

7 exercises:
  • Floor Crunch (3 sets of 20)
  • Horizontal leg raise (3 sets of 15-20)
  • Hover/plank (till failure? Or 3 mins)
  • Air bike (3 sets of 15-20)
  • Floor toe reach (3 sets of 15)
  • Side plank (45 seconds)
  • Tripod hover/plank (3 mins)

Example reps/set listed in brackets.

You can do these alongside your current workouts, so it doesn't have to be daily, as long as you get them all in each week. Or do 1 a day and cycle through them weekly. I listed 7 specifically for this reason.

Add more reps/sets/variations as needed, as the month progresses.

Feel free to do extra as well, you might aim to do them all twice a week, depending on your current level.

Crunch Month has some flexibility and no need for "catching up" for missed days - just get your weekly load done however best suits you.

Is that enough crunches , leg raises and air bike in there though ?
unless thats just the warm up.
Will try this tomorrow morning.

Been doing crunches , leg raises , air bike and pushups morning and night.
Up to 150 on crunches and 4 sets of 25 on leg raises.
Air bike for two minutes.
 

Stewstews

Small Fry
Is that enough crunches , leg raises and air bike in there though ?
unless thats just the warm up.
Will try this tomorrow morning.

Been doing crunches , leg raises , air bike and pushups morning and night.
Up to 150 on crunches and 4 sets of 25 on leg raises.
Air bike for two minutes.

Not sure mate - as I mentioned though, if you're already quite strong in some of these, make them twice a week or even daily, and add extra sets and reps.

I haven't done much in the way of abs, that's the whole idea of posting it. If it's too easy I'll notice pretty quick and adjust my volume?
 

DKD

Private Dancer
I kinda lost touch with those other challenge threads. Is there an ultimate objective to this, or a winner or any sort of competition? Or is it just a daily group diary...just for fun??
 

canned tuna

New member
so is this a challenge where you have to do it every day? If so, will that be effective for hypertrophy or strength conditioning without sufficient rest period?
 

walt

DuffProteinMan
so is this a challenge where you have to do it every day? If so, will that be effective for hypertrophy or strength conditioning without sufficient rest period?

Muscle protein synthesis increases rapidly 24 hours after resistance training, more than double at 24 hours. Then declines rapidly by the point at 36 hours it has almost returned to baseline. So not idea for hypertrophy no.
 

bams_101

New member
Muscle protein synthesis increases rapidly 24 hours after resistance training, more than double at 24 hours. Then declines rapidly by the point at 36 hours it has almost returned to baseline. So not idea for hypertrophy no.

The type of restistance training that is completed will determine the rate of protein synthesis not just some blanketed timeframe. The rate of protein degradation is a function of the rate of protein catabolism and mechanical work performed. So if the the resistance is near maximal but fewer reps are done there is minimal protein degradation, the same is true for high reps and low weights (<30%1RM).
 

bams_101

New member
Pendlays or Pullups would be fun everyday, but it doesnt look like its going to edge out Crunch month haha
 

walt

DuffProteinMan
The type of restistance training that is completed will determine the rate of protein synthesis not just some blanketed timeframe. The rate of protein degradation is a function of the rate of protein catabolism and mechanical work performed. So if the the resistance is near maximal but fewer reps are done there is minimal protein degradation, the same is true for high reps and low weights (<30%1RM).

link study pls
 
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