I’ve been reading pretty much all of the BFR and BBS stuff here on 2KD Forums - I know I’ve commented and discussed a few times.
I’ve read BBS and recently read Dr. Ben Bo’s “15 Minutes to Fitness”. Both of these are written by MDs, and are very specific in the workouts. Slow reps until failure, and a handful of exercises for the biggest muscle groups. I want to say both recommend failure in 8-10 reps. Then I read the last updates to the BFR articles that ends with talks and references to moving fast.
I’m not really happy with my workouts at home and I don’t know what to do to make it better. Both doctors’ books talk about the same basic mechanisms and feature that there’s minimum time working out. Dr. McGuff says about once a week while Dr. Ben recommends twice a week for 15 minutes. The average person seems to talk about every other day workouts.
I know myself well enough to know I don’t want to sign up for a gym to use the machines. I work out at home with some small dumbbells and a Bowflex we got 12 years ago. I do something like BBS, but I can’t increase the resistance until I reach failure in a minute, I just move slower. So I started measuring time under load as best I can. That has gone up but plateaued at 3-1/2 minutes, but is that the right thing to do?
I’m not feeling like I’m getting stronger. My emphasis is simply that - I want to be stronger. I don’t really care if I build up visible muscles, but as retiree I need to be able to handle the house and anything that comes up. Anything that needs to be moved or lifted is my responsibility. For instance, we buy 40 pound buckets of kitty litter that need to be moved around the house.
Last night I did as many reps of my upper body exercises as I could do in 60 seconds with less load than I was using before. My arms and upper body did feel like I got a good workout, but my bodyweight squats didn’t make me feel as weak and tired as doing them slowly for 3-1/2 minutes. I’m not sure what to make of this.
I guess what I’m looking for is ideas of how to construct a good strength-building workout. I’m most likely not interested in buying equipment, and I’m a bit concerned with safety since there’s no one to help if I drop something on myself. I’m not sure I can do bodyweight exercises for two reasons: I have an umbilical hernia, so exercises to strengthen my core are probably out, and I have arthritis in my hands which results in a weak grip and the inability to flatten my hands. For example, if I try to do pushups, my hand ends up sort of cupped on the floor as it hurts like mofo. I’ve seen bars that you grip like a handlebar to help with pushups but haven’t tried them to see how badly those hurt.