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Pump Issues HELP!!
Pump Issues HELP!!
10/6/12 10:44 AM
So Ive been doing pump for a little while and decided to start over because I felt I wasnt giving it my best. I am having some issues now and Im hoping someone here can give me some suggestions. First, I really have a problem doing things that require me to be on my knees (i.e. walk up in hardcore abs.) The floor is digging into my kneecaps something fierce and it makes it difficult for me to complete the reps. I also find this with my lower back doing crunches. Do youall think a mat would help and if so, what kind? Secoond, I cant seem to keep my wrrists straight when lifting just the weiights, like in a Mac Press. Any suggestions on that? I love this routine and want to get the max benefits from it. Thanks guys!
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RE: Pump Issues HELP!!
10/7/12 5:37 PM as a reply to MzRockRebel.
I personally use a mat for the ab workouts. As far as a brand, it just depends on how much padding you want. Beachbody sells a mat under their p90x equipment page that you might like. I don't have one, but I am sure it is good quality. I would also say that if you don't like it, you could return it for a refund(minus S&H). You could also go to a sports equipment store and check them out. I know they have different thicknesses in mats, so you could get the one you like the best.

As far as keeping your wrists straight, check out some videos on youtube that has people doing the mac raise. There should be a lot of women on there with smaller hands that can show you how to grip. Personally, I put my index through pinky fingers through one of the openings on the sides, with my palm over the hole in the middle and my thumb rests on top beside my palm. You also might want to try dumbbells if you have them. Might work a little better for you.

Hope this helps!
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RE: Pump Issues HELP!!
10/8/12 8:25 PM as a reply to JoshMB.
I use a yoga mat for the ab work.

I also got a mat from sears ($30) that is 5 feet by 3 feet. I roll it over my wood floor so I can do cardio like Turbo Fire/Insanity without my feet hurting. The only reason I did not get the beachbody one is because it is too small to for Turbo Fire/Insanity - I need more of a square area and that mat isn't much bigger than a yoga mat.

I also had one of those puzzle-piece mats for about a year - $20 from Walmart I think. That worked great too.

You could use a towel for the time being

rachael
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RE: Pump Issues HELP!!
10/9/12 1:52 PM as a reply to MzRockRebel.
Hi Everyone, I seem to have major problems with my knees as far as the lunges go. I can do the squats no problem, but the lunges feel like they are ripping my knees. I also have extreme back pain when doing the dead lift. My weights are not high at only 5lbs per side. Is there any suggestions?
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RE: Pump Issues HELP!!
10/14/12 10:13 AM as a reply to ZeniaFit.
ZeniaFit:
Hi Everyone, I seem to have major problems with my knees as far as the lunges go. I can do the squats no problem, but the lunges feel like they are ripping my knees. I also have extreme back pain when doing the dead lift. My weights are not high at only 5lbs per side. Is there any suggestions?


Excluding the possibility of a prior injury, I wonder if these issues are related to poor warm-ups. I really love that LMP workouts are short but it appears it comes at an expense of a good warm-up. I'm considering purchasing the weight belt that I believe helps with posture when lifting.
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RE: Pump Issues HELP!!
10/17/12 5:24 PM as a reply to ZeniaFit.
My knees sometimes hurt when I do lunges too. I have found a slightly wider stance (like spread your back leg out wider so the leg going back is not straight back but at sort of a 45 degree angle) helps. When you step back, just "skooch" the back leg over a bit... I learned this with Chalean Extreme. Also, I focus on sticking my butt out on the side with the forward leg - this helps to put a little more focus on your butt muscles. I also learned this with Chalean.

And just don't go down as far in the lunge itself. Make sure your front leg is a 90 degree angle (you don't want your front knee going forward over your shoe when you go down)

I have found these take some of the pressure off the knee and make the lunges not as painful.

For deadlifts, make sure you tighten your back muscles, keeping the back flat. And tighten your abs. This might mean you cannot go down as far, but that's ok. You'll get there. Also, you want to exaggerate sticking your butt out when you go down and concentrate on lifting up with your hamstrings (the back of the legs).

Hopefully that helps,
Rachael
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RE: Pump Issues HELP!!
10/18/12 7:53 AM as a reply to ZeniaFit.
I was concerned that all the repetitions would give my back trouble (when I was doing P90X a few summers ago, my back was in rough shape.) However, I've only had some mild soreness here and there. I think you really need to listen to all their instructions clearly and follow them to a T. This program's a bit different because there's a great focus on equipment than in some others (ex. TurboFire or Insanity). They seem to have a real focus on correct form and easing your way into workouts rather than diving right in. The shoulder rolls in particular are very helpful for me and help keep everything aligned. These help me even during deadlifts to make sure I'm keeping my back flat and form correct.

It might be worth it to work with just the bar for a bit and take a few workouts to focus entirely on form. For lunges in particular I know that I have to pay close attention the entire time. For me I aim to get that front leg to a 90 degree angle with my knee right over my ankle. I notice that my knees will not be happy with me when I push the knee past my ankle.

Also, I think when you're first doing this program - even if your form is perfect - your knees, ankles and back will be a bit sore due to all the repetitions. Do you think you feel injured/hurt or sore? Sometimes it's tough to tell. I think that's why they work Flow in so frequently to make sure you're getting a nice stretch.

Anytime you're on the floor I highly recommend using a mat. My girlfriend can use a thin yoga mat and be fine and even sometimes go right on our hardwood floors with no discomfort. Even if I'm working out in a room with carpet I need to use a mat, generally a thicker Pilates mat.
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RE: Pump Issues HELP!!
11/9/12 11:31 AM as a reply to MzRockRebel.
I have the puzzle piece mats and Beach Body's jump mat, but you may also want to consider buying some dancer's knee pads. You can buy them from any store that sells dancewear (leotards, dance shoes) for about $10. They really cushion the knees from the roughness of the floor or carpet when doing certain exercises. You may even be able to find a dancewear store on-line that sells them. I like the Les Mills Pump program, but I do think that the warm-up, or lack thereof, is INADEQUATE. Also, the high level of reps for each body part (particularly for dead lifts, shoulder exercises and chest presses) has caused soreness in my right hamstring and some slight tendonitis in my left shoulder and elbow. So, I cut out the chest exercises altogether, lowered the weight that I was using for the shoulder exercises, and I probably don't go as low on the deadlifts as the instructors do on the DVD. All of these tweaks to the program have minimized my discomfort along with using ice/heat and Aleve, when necessary. If you have Turbo Fire, Chalean has a decent 10-minute extended stretch program that would be good for you to use before the Les Mills Pump program, or if you have P90X, Tony Horton always includes a 5-10 minute ballistic, static and/or yoga-oriented stretch in the beginning of his workouts that would work well before doing Les Mills Pump. I don't really care for the Les Mills Pump yoga DVD. I prefer to do P90X X-Stretch DVD at least once a week.
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RE: Pump Issues HELP!!
11/13/12 2:28 PM as a reply to ZeniaFit.
ZeniaFit:
Hi Everyone, I seem to have major problems with my knees as far as the lunges go. I can do the squats no problem, but the lunges feel like they are ripping my knees. I also have extreme back pain when doing the dead lift. My weights are not high at only 5lbs per side. Is there any suggestions?


I've made a few adjustments to the program too.

I really hurt my back doing the deadlifts. It kept me from working out for a couple of months, and probably cost me about 10 chiropractic visits. Even when doing them properly it is possible to hurt one's back.

Now during the warmup phase I still do the deadlifts with only 10lbs of weight but I still feel some tenderness in my lower back when I do them. I am extremely careful to keep my back straight.

I don't do the deadlift/clean & press track. Instead, I do incline pullups on a total-gym knockoff. This gives me a few benefits. One, it works my lats better than any of the other LMP exercises, two it gives me a little extra on my biceps (my weakest muscle), and three it doesn't hurt my lower back. I repeat the chest track doing my incline pullups and it works extremely well. I don't miss the clean and press.

I was also diagnosed with an arthritic left toe which makes bending my left foot very painful. As such I don't do the lunge tracks either.

Whatever we've got to do to make it work!!!
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