hey, im new to the site and i have a few questions if you can help. im in a wheelchair but i workout daily (5 days a week, weekends to rest) i know its good to rest in between but im an all or nothing kind of guy. all i can do is upper body and the only equipment i own is resistance bands. (the heaviest is 50 lbs but you can combine them for greater resistance) im currently using the 2 weakest bands together to get more resistance, should i stick to heavy weight low reps or should i do lighter resistance and more reps? also, the only workouts i can think to do right now are bicep curls, band bench press, and rows....any other ideas? thanks!!!
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02-06-2013, 05:31 PM #1
in a wheelchair, need upper body resistance band workouts....details inside.
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02-06-2013, 05:54 PM #2
- Join Date: Nov 2012
- Location: Brisbane, Queensland, Australia
- Age: 33
- Posts: 114
- Rep Power: 157
You could use the band in a similar way to bench press in order to do a seated shoulder press.
Lateral raises could be another alternative for shoulder exercises.
If possible you could do chin ups/ pull ups without any equipment, just find a bar/ door frame to use.
You could do an exercise similar to reverse cable flyes using the bands as well.
Other people might have more useful suggestions.
General rule in terms of reps -
Heavy weight low reps for strength (1-5 reps), lighter weight higher reps for hypertrophy (8-12 reps)Cutting to 10% body fat
Starting weight January 2012 - 110kg (242lbs)
Cut down to 88.5kg (195lbs)
Currently 98.5kg (217lbs) (Approx. 18% bodyfat)
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02-06-2013, 10:00 PM #3
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02-06-2013, 10:14 PM #4
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02-06-2013, 10:25 PM #5
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02-06-2013, 10:34 PM #6
You can also get in some shrugs with your resistance bands. You can also do some tricep extensions. I would stick with a rep range of 6-10. But diet is what is most important. What does your diet look like?
By the way i know you said you're an all or nothing guy but sometimes by not resting you're doing yourself more harm. Not saying that's the case with you cas 5 days on 2 days off isn't too extreme. Listen to your body, after a while you'll KNOW times when you need a break
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02-06-2013, 10:52 PM #7
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02-07-2013, 10:37 AM #8
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02-07-2013, 07:48 PM #9
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575133
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02-07-2013, 08:26 PM #10
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02-07-2013, 10:12 PM #11
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02-07-2013, 10:15 PM #12
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02-07-2013, 10:22 PM #13
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575133
That sounds about right to me. You can look up your calorie maintenance number and then subtract roughly 500. I'm not sure how sedentary a life you might live in a wheelchair and how that can affect your calorie maintenance number. Your body will tell you what works and what doesn't. If you want to lose weight and eating 1600-1800 isn't doing it after several weeks then bump it down a bit.
As for protein you should be getting plenty. At least 150 grams a day for your size. If you can get it all through your diet then great, but if not then adding in some whey is good. Casein before bed is fantastic since it absorbs slowly.Last edited by davisj3537; 02-07-2013 at 10:35 PM.
Experience, not just theory
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02-07-2013, 10:29 PM #14
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02-07-2013, 10:37 PM #15
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02-11-2013, 09:23 AM #16
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02-11-2013, 01:54 PM #17
Walmart has the Tubes (like bands) with handles on the ends. If you can get someone to put a hook up high like the top frame of a door way inside part of frame . You hook the Tube over it you could do pull down work facing the door frame then you could face away from door and do pushing down work. Yes shadow boxing is great but better yet get yourself a speed bag I am addicted to hitting a speed bag. I got mine at Tiltleboxing.com Speed bag work is a great cardio and gives you a nice upper body.
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02-11-2013, 08:46 PM #18
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02-12-2013, 07:02 AM #19
They do come with a stand that holds a heavy bag on one side but i don't think its adjustable I believe its standing height. Maybe you can get a friend or family member to custom make you one . It would be cool if it was attached to a flat piece of plywood that you can roll onto that way your body weight holds it steady .
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02-12-2013, 01:36 PM #20
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02-12-2013, 06:17 PM #21
I just googled tabe top speed bag please don't waste money on that it's really just a toy . Save your money . Let me do some research for you . I"ll be back In my Arnold voice .
Meanwhile check out " speed bag exercise" on YouTube . Look for this dude called
" Speed bag Scissor hands " omg he is crazy good.Last edited by leelameema; 02-12-2013 at 07:50 PM.
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02-12-2013, 07:05 PM #22
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02-13-2013, 09:53 AM #23
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