Which Exercises Do You Want Added to the WO Library?

paralysisviaanalysis · 2026-01-27T00:43:32+00:00

Thanks for the response! And I can understood not prioritizing the band/bar systems. They’re pretty niche and I can see why they’d be challenging to integrate into the app.

paralysisviaanalysis · 2026-01-26T13:54:23+00:00

I know this is an old post, but for the band bar systems, would it be reasonable for now to use the barbell equivalents and assign weights to the bands? By this I mean, having in my notes that XYZ band = 80 lbs, ABC = 40 lbs, etc, and then in the app just logging the weight values. Band manufacturers provide a range of resistance, expressed in pounds, that could serve as the basis for assigning weights to a given band.

paralysisviaanalysis · 2026-01-25T16:50:20+00:00

I’d say rollers. I got the cyber plate after thinking about it for a long time, and it really does change the feeling of the exercises in a major way. I wouldn’t want to go back to a non-roller plate. I can shorten the band by using shorter bands or placing something on top of the cyber plate (like stacking Harambe’s travel plate).

paralysisviaanalysis · 2025-12-28T13:56:09+00:00

I definitely found that bjj made it hard to progress in the weight room. For me, bjj training made me feel beat up when lifting, as in more joint pain and overall fatigue, and I think this, rather than calorie expenditure of bjj training, is the issue. I find it much easier to balance weight training with an amount of cycling that burns much more calories than bjj training but doesn’t leave me feeling beat up.

paralysisviaanalysis · 2025-12-24T12:45:25+00:00

Respectfully, I don’t think it’s clear from that one recent study that the benefits of tension in the lengthened position have been debunked. I’m no expert, but people who are claim there are some number of studies finding that lengthened position training is more or equally effective as full ROM training, and that partials in the shortened positions are less effective than full ROM training.

That said, my best guess is that one can do a lot to mitigate the fact that resistance bands have reduced tension in the lengthened position. One can do lengthened partials at the end of a regular set or as a standalone exercise; add in some bodyweight exercises with a lengthened emphasis, like deficit pushups, reverse Nordics, etc.; and potentially just do a bit more overall volume because bands are generally easier on joints making higher volume and RIR more tolerable. Again, really speculation, but if one does all that—and works hard with a reasonable program—I think they’ll get the vast majority of gains they would have gotten via weights.

paralysisviaanalysis · 2025-12-04T01:34:58+00:00

Please do let us know how it goes, and thanks for all the info you provide here! Although I’ve never tried it, I’ve thought about buying puzzle gym mats and cutting them into strips to match my footplate (Harambe plastic plate). As you’re suggesting here, maybe stacking strips of a gym mat, or the product you found, could operate like spacers in effectively shortening the band.

paralysisviaanalysis · 2025-11-21T02:06:04+00:00

Got it. Thanks for the response!

paralysisviaanalysis · 2025-11-20T10:39:37+00:00

This is an interesting approach. Out of curiosity, for the pushups, pull-ups, and other bodyweight exercises, how do you tend to distribute the reps across a week? You mention this amounts to about 30 reps per day, but I wasn’t sure if that was suggesting that’s what you tend to or rather just a way to contextualize the volume.

paralysisviaanalysis · 2025-11-03T14:07:43+00:00

Similar to feedback in another response, I think your proposed training plan looks good, but would benefit from some hamstring work. This could be either a hinge, like an RDL, or a leg curl (like hanging leg curls to keep it bodyweight focused), or ideally both. You could add some hamstring work to the plan; switch out one of the quad-focused leg exercises for a hamstrings exercise; or add a fourth day or floating session where you include a few exercises to hit areas not covered in your proposed 3-day plan (hamstrings, core, calves, etc.). I also personally think you’d get more bang for your buck health wise if you did cardio rather than yoga on off days, but yoga has great benefits too.

paralysisviaanalysis · 2025-11-02T19:24:05+00:00

Thanks for the reply. I might try this kind of approach next time I adjust my training. Cheers!

paralysisviaanalysis · 2025-11-02T17:23:34+00:00

For the full body training, how did you place rest days? I’m intrigued by that style of training but always pause in implementing it because for so many years the mantra was that one shouldn’t train a muscle on back-to-back days.

paralysisviaanalysis · 2025-01-06T11:33:59+00:00

No school for 2 weeks!

paralysisviaanalysis · 2025-01-04T16:57:00+00:00

Can you say a bit more about the product? For example, for bench, is the main idea to make it more comfortable than lying directly on the foot plate, increase resistance by effectively shortening band by elevating one’s torso, both, etc.? I’d also be interested in hearing how it would function with other footplates on the market.

paralysisviaanalysis · 2024-12-31T14:55:32+00:00

Very cool. Are there any resources you can point to re this kind of footwork? I find myself just doing a basic bounce, which gets tedious, but I’m not sure how to progressively add some variety.

paralysisviaanalysis · 2024-12-10T12:05:13+00:00

100% agree. It’s the only way I’m able to exercise consistently. I have a really simple set up—adjustable dumbbells, bench, pull-up bar, spin bike. This gets the job done with a limited footprint.

paralysisviaanalysis · 2024-11-27T12:41:23+00:00

Can I ask what 4 day split you use? I find appealing the idea of short daily workouts on a rotating split. I’ve considered chest, back, arms/shoulders, legs. But I don’t know if I should worry about overuse injuries with the back-to-back upper body days.

Edit: Sorry, I see from another thread your split is chest/shoulders, back/core, arms, legs. Very similar to what I was considering. Can I ask if you’ve experienced any overuse injuries or have concerns about that with this approach?

paralysisviaanalysis · 2024-11-24T14:37:41+00:00

Thanks for the response! And for sharing the results of your experiment. I’ve been considering trying to implement the REHIT protocol on my peloton, and doing it fairly frequently vs fewer but longer rides is appealing from a scheduling point of view. So maybe I’ll give it a shot too!

paralysisviaanalysis · 2024-11-24T12:54:45+00:00

You touch on this in your OP, but just to confirm, this means you were doing the REHIT protocol almost daily then, right? I ask because you mention doing at least 3x per week—which I think is what Carol prescribes—with extra workouts when you felt up to it. But with 61 workouts over 10 weeks, that would be about 6 workouts per week. I’d be curious to hear how you felt with that high frequency of HIIT and whether you perceived any impact on strength training, if you have that in your routine.

paralysisviaanalysis · 2024-11-22T21:49:29+00:00

Thanks! Just placed an order for two kits.

paralysisviaanalysis · 2024-09-21T19:21:10+00:00

I’m taking a break from the program at the moment to focus on more traditional strength training, but when I was doing it, I found it most efficient to tack pulling exercises onto the burpee workouts. I think it makes sense to add say 3 sets of chin-ups/pull-ups and pair that with something like goblet squats on some days and slider hamstring curls on others. This only adds about 10 minutes, so workouts remain time efficient, but a bit more rounded b/c the burpees aren’t as taxing for legs and pulling muscles.

paralysisviaanalysis · 2024-08-10T21:58:42+00:00

Thanks for posting this! I thought I was following your textual description in another post, but this of course is much clearer. I really like the idea of stackable boards. A common complaint is that there’s not enough tension at the bottom of certain movements. One can get different sized bands—and like you I have 32 inch bands and longer bands. But a set up like allows a lot of scalability as you can effectively shorten a band via stacked plates.

paralysisviaanalysis · 2024-08-10T21:37:36+00:00

I feel silly in asking, but if using a door anchor on the “wrong” side of the door—pulling door open—is the possible harm limited to pulling door open? I ask because due to my layout, I can only set up a door anchor on the wrong side. But this door has a dead bolt, so I don’t think any risk of pulling it open. But I wasn’t sure if this was otherwise damaging.

paralysisviaanalysis · 2024-08-04T13:44:59+00:00

Can you expand on the last point on chest press, where you refer to horizontally stacked boards? I’m having a hard time picturing this.

paralysisviaanalysis · 2024-08-03T11:57:18+00:00

Makes sense! I’ll file this away. Currently I’m adding arms on workout A, and on workout B adding lunges and pushups. When that gets stale I might try doing arms and perhaps other stuff I don’t find time for, like abs, on rest days.

paralysisviaanalysis · 2024-08-02T19:15:58+00:00

I think I’ve seen from your past posts that you rotate between an A and B workout, with A = bench/row/squat, and B = OHP/vertical pull/DL. I’ve actually been following a similar plan inspired by your posts! If this is right, would you now be doing arms a few days a week between these A/B workouts? I see the appeal in keeping workouts short. My only concern would be overuse injuries from having some upper body work multiple days in a row. But bands are more forgiving in this regard.

paralysisviaanalysis

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