I love new versions of things.
Possibly taking it too far…
iPads, clothing, food… you name it, I want to try it.
Workouts are no different. If I can find a new way to do an “old” exercise, I get excited. It’s as motivating as having new tennis shoes.
That’s why my Work It Out series focuses on changing up how you perform the exercise. Writing all-new workouts is fun, but that’s not your only option for continuing to make progress and ensuring you don’t plateau.
The Disclaimer: I am not a certified anything. I am a figure competitor and I like to workout. A lot. Don’t sue me if you hurt yourself or don’t look like Jamie Eason after performing these moves.
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1 1/2s
The theory behind this is similar to Fulls & Partials, allowing you to build up the smaller muscles in a group. This is no as excuse to have bad form or to slack. Be purposeful about how you are using half reps. Each half rep is focusing your energy and working your muscles differently, helping to build strength. These may start easy, but by the time you do 8-10 reps, you will be on fire. That burn? It means you’re going to see results.
To execute this technique, do 1 full rep and then do a partial rep. This completes 1 rep. You will do 1st and 3rd sets on the bottom half to the mid-point, and the 2nd and 4th sets from the midpoint q to the top.
How can you use this technique?
Bench Press
Many people think this is just an exercise for big, burly dudes. Notsomuch. The bench press is a great exercise for hitting your chest, shoulders, and triceps. It’s one of the most effective exercises you can do to give shape to your whole upper body. Not to mention it forces you to engage your core.
To execute, Use an overhand closed grip on the bar. Your grip width should be slightly wider than your shoulders to help ensure your elbows don’t bend more than 90 degrees as you lower the bar. Your head, shoulders and butt/low back should remain in contact with the bench throughout the press. Both feet should stay flat on the ground. Common thought is that the bar should be lowered until the elbows are bent to 90 degrees… HOWEVER this may vary based on the length of your arms (shorter arms mean you can lower the bar to you chest, while longer arms may not be able to go that far).
Note: This is one of my favorite exercises. Building up your chest muscles can give the illusion that you have bigger boobs. I need all the help I can get.
Standing Calf Raises
While the picture above contains a machine, you don’t need any special equipment to do calf raises. They can be performed on the edge of a stair or a board. To make it harder, hold weights in each hand.
Stand tall with your abs pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Grip machine handles, or rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Push evenly through the entire width of your foot; pushing off from your big toe or the outside edge of your feet is more likely to result in cramping or muscle strains. Hold the position for 2 seconds before lowering your heels below the platform, feeling a stretch in your calf muscles.
Note: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. This is a great rehabilitative exercise for Achilles tendon injuries (ahem… runners), and for improving explosive movements like jumping or fast starts. For those of you that wear heels, this will give you calves to-die-for in your party dress.
Caution: It is easy to “over train” with these modifications. They challenge your muscles to work much harder than usual, so these moves are not recommended as a long-term regimen. Avoid doing more than 2-3 of these per muscle group on any given workout.
Check out the last feature, Super 8’s, and then get more fitness ideas, tips, and tricks on my Fitness page! As always, be sure to get your 20g of protein to help the muscles recover.
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Want some tasty workout fuel? Click here to enter my giveaway for a jar of Nuttzo (a $15 jar of nut butter heaven). Ends tonight at 11:59p EST!
Did anyone try Super 8’s? What did you think?
Have you ever done 1 1/2s? What exercises do you apply them to?
I love a barbell press. I’ll have to try the 1 1/2s for a change. It sounds challenging. I rarely train my calves. Just another reason why running is great: awesome calf muscles.
you have chosen two of my favorites – I do calf raises sometimes while standing in line waiting for something… 😉 and I have always loved bench press, since my first weight lifting class in high school! I will have to try the 1 1/2s…
That’s a great idea! I’m going to start doing that… maybe it will help me to be more patient. 🙂
You picked my two favourite exercises to do half reps with! I usually only do partial reps on the bench press if I have a spotter, otherwise things get a little messy 😉
And OMG that Titanic picture! So funny 😀
I’ve never used 1 1/2s in a workout. I’m going to give it a try to mix things up a bit. Thanks for the tip!
Let me know what you think!
I’ve never done 1 1/2s, but I LOVE bench presses!! I was super intimidated to do them in a weight room full of college guys, but once I started I would never go back. 🙂
I think the guys are intimidated by US! 🙂
DUDE YES!!!! I LOVE 1 1/2’s, especially with bench presses. You just feel so powerful and the burn is EPIC! Hahaha and I feel you on likin bench presses because of boob lackage– I need a lot of help in that department too 😉
I don’t think I have ever tried 1 1/2’s! I might have to try now!!
I want to make some enlightening and insightful comment on this post. But I am not a fitness maven.
Instead, I will happily reminisce about the breakfast I just ate that was a fusion of our two posts from yesterday: maple chocolate TVP proats w. roasted kuri squash and nutmeg peach cranberry sauce….yum!
Also, no word on if kiri and kuri are the same. They look the same. No telling if they TASTE the same…but I’m just going with blaming it on regional naming systems.
I think all that nutty butter jarring ,ust be a fantastic arm workout.
Kiri may be a little sweeter… I think I had a Kuri a while ago… isn’t it closer to an Acorn?
I used to avoid all things chest because I was always under the impression I would end up flat chested which was no bueno. haha But now I love chest workouts. I think it helps my posture too in some odd way.
It does! Weight lifting in general is good for posture – building strength helps you to naturally hold yourself up more, concentrating on good form creates a habit of it, and it makes you feel more confident.
I’ve done partials but not exactly like this. I’ll have to give it a shot. Thanks! 😉
I haven’t done these in ages. Thanks for the reminder. It’s definitely time for me to really shake things up. Gotten in a serious rut.
So easy to do! I used to pop in P90X videos to break out of ruts too. Sometimes you just don’t want to think.
I can see how this method brings on the burn. I’ve been strength training more regularly now and am finally seeing small gains! Every night I flex for Vishnu and ask him if he sees it too. Haha!
Laura, I so admire you for all that you do in the gym. I do love the kitty Titanic, though! 😉
Whoaaaa I had no idea bench presses can actually make your boobs look bigger. I did not think that was a real thing! Thanks for the 1 1/2 info–I’d never heard of it before!
LOVE 1 1/2s from Body Pump. Need to start using them in my regular work outs too. Thanks for the info!
“Building up your chest muscles can give the illusion that you have bigger boobs. I need all the help I can get.”–> If ever I needed motivation to crust my CST workout tomorrow, this would do the trick. Lord knows I need all the help i can get ;)!
Hahaha! Here’s to the itty bitty titty committee. 🙂
I love mixing full and partials! It’s such a great way to change things up and use the muscles in a different way! Always changing things up…never a dull moment on the gym floor, right?!
Perhaps a new way to torture Tony? 😉
“Building up your chest muscles can give the illusion that you have bigger boobs. I need all the help I can get.”
Me, too!! 🙂
Anything that mixes it up with proper form as you say is a good thing to me!!!! LOVE! 🙂 I used to do these more but not so much in my later years. Thx for reminding me!
Proper form is so key!
There’s something about bench presses that make me feel like I’m tough lol Like HULK tough you know! 😉
Exactly! The bench press and barbell squats are my “beast mode” exercises. 🙂
great tips! I just learned the correct way to do a bench press by keeping your elbows in at CrossFit. I also love doing calf raises!
I always have to remind myself that when I start feeling the burn that means results are coming. So often I feel it and want to give up!
Great tips! You are getting me pumped to work with my trainer tonight!
How was the workout? 🙂
I’m super excited to weight train after the marathon (it’s not a part of my tapering plan). This looks a little advanced for me, but someday!
I don’t need bigger boobs, but I do love bench press. It just makes you feel strong, even when I’m not putting you the weights you are. 🙂
This sounds really silly but I miss my calf raise machine at the gym. Mine doesnt have one. So knowing that I can do them on my stairs with hand weights… Yay! Why didn’t I ever think of that?
I used to do them on the edge of my bathtub!
ooooooooooooh the dreaded bench press! i’m such a weakling at that i dont think i’ll ever make progress! tomorrow is bench press day – let’s see what i can get to!
Don’t say that! You will for sure make progress. It’s all about consistent effort and fueling your body right. Let me know how it goes!!! 🙂
I love this weekly feature! You share so many great workout progressions that I love. So true that there are a million ways to keep the body challenged!
Hmm, I’ve done partials but never 1 1/2’s…definitely going to try this next week! And I LOVE chest presses! Or well, any move that works multiple muscle groups at one time! I’m all about efficiency…AND getting in and out of the gym in a reasonable amount of time! 😉
Thanks for the tip on the calf raises…I never knew why the outside edges of my feet would cramp until now! 😀
PS, I seriously LOVE this feature! Next best thing to having you train me…which I still want to do!
You just say when and I’ll train you. That would be SO much fun!!