Body transformation 4 years

[cathy100]

@drewz I’m not him. Just answering your question. It’s scientifically more difficult with less testosterone. So you’re off to a great start. Keeping is way easier than building after a certain age

 

[drewz]

@cathy100 It’s almost like you’re defending the idea that working out is hard and people should make excuses.
Maybe you aren’t, but sounds like it

 

[cathy100]

@drewz Or you don’t quite get what I said at all.

 

[pioructuniony]

@drewz Oof you're in for a big shock in a few years' time.

 

[smooth123]

@drewz I'm 40. And you are absolutely correct.

 

[smooth123]

@drewz 430 ng/dL to 514 ng/dL

22 years old compared to 42 years old

Not a huge difference.

 

[drewz]

@smooth123 Don’t tell them the truth! They’ll downvote you to hell!!!

 

[smooth123]

@drewz Oh noooooooooooooo!

 

[dawn16]

@arrows It's not as easy but very achievable. Like OP says, consistency is the most important thing. I'm 53, do 30 mins of strength training 6 days a week and (I'm told) look great. Most importantly, I feel great. Just do it.

 

[arrows]

@dawn16

We do it not because it is easy, but because it is hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone.

And thanks for the encouragement, but I've already been doing it for a while now, and has been a major contributor to my general quality of life and overall happiness. Don't see myself stopping soon.

 

[denise123]

@drewz Hi, among other skills, have you also learned the L sit? I'm currently working on it, and so far I can hold 20 sec on parallel bars with legs tucked.

I was wondering if you have any tips that would speed up the process of achieving the full L sit. And congrats on your transformation, it's very admirable!

 

[drewz]

@denise123 Yea I have L sit I unlocked that skill 4 years ago actually, how’s your program for L dit

 

[denise123]

@drewz Currently I do upper lower split and on lower body day I do the exercises for L sit + some core and squats, in this order:

L sit practice - 3 sets of tuck L sit

4x8 assisted shrimp squats

3x10 pallof press

3x10 good mornings

3 sets of hyperextension exercises focused on hips

Hanging leg raises, I try to do them with straight legs but sometimes do tucked.

With this routine I can see progress in mobility, like with the leg raises where I wasn't able to do them with straight legs before but now can.

 

[drewz]

@denise123 If it works it works! My approach would be much different I would take strength into consideration, but if you enjoy it theirs no reason to change it

 

[denise123]

@drewz Yea Im seeing progress so if I'm consistent I will get there with this routine. I'm curious tho, what would the strength/your approach be?

 

[carolynh]

@denise123 I am also working on L-sit progressions and can hold a proper L-sit for 15 seconds.
In my case I need to train the hip flexors to be able to hold up my straight legs for longer, gain flexibility in my hamstrings to be able to get legs further up than a 90 degree angle and last but not least when that is achieved I could do with some more core strength.
If you’re struggling with the straight legs you can start by alternating between bent legs and straight legs, or straightening left and then right etc.

 

[denise123]

@carolynh Yea I feel you with the hamstrings, before I started properly training them I couldn't straighten my legs, now I can I just lack strength in legs to hold it long enough.

 

[chosen44]

@denise123 L-sit is a balance between hip flexor strength and hamstring flexibility. One is trying to overcome the other. If you’re doing tucked now, try extending one leg at a time for 5 seconds and then switch. Once you can do single leg extended for 10 seconds each, try partially extending both legs and again, aim for 5 seconds.

 

[denise123]

@chosen44 Will try that thanks.

 

[skyescotland]

@denise123 Most people plateau in L-sits bc tight and poor core (esp compression) strength. It’s the basically same training whether you are starting to be straight legged or going for the manna (just more intense):

Make sure you warm up and stretch both before and after bodyweight exercises. As part of warm up do light compression moves then standing fold compressions or palms to the ground for time- everyday for the hams and stretch those flexors dynamically and statically.

Always remember to do dynamic before static, full range of motion with good posture, breathe correctly etc bc you want to do any exercise perfectly.
Dynamic: do some toe to bar touches w straight legs with different grips. Don’t use momentum or allow back to swing to compensate. (Ideally do this on stall bars from horizontal.) Do flutters while in a L-sit position.
Static: Do L-sits hanging, on parallel/dip stands, on the ground and rings to increase wrist strength.

Do basic core work, straight arm triceps work daily.

Tips: Make sure you are “tight” everywhere. Eg point your toes (might help to take off shoes). Lower weight eg no shoes will make it easier.