Any weight lifters on the forum?

[ben]

TBH - I find the barbells quite intimidating - it took me a while just to get on the dumb bells

I started out on all normal machines - then progressed to cable when I felt more comfortable.

Barbells are of course the next progression - though I'd like to have a spotter with me before I attempt, as I like to rep to failure, so I don't want a barbell stuck on my neck - haha.

 

[wellsy87]

Just start with the bar, no weights, and add weights to get used to it. It's nothing

Plus when you have 30kg worth of plates at each end you look pretty beast Especially at 155lbs and 6ft3" people tend to think you can't lift anything

 

[Gibbocumbria]

I packed in the gym in July last year after about 8-years cause of back problems as a result of bad posture from free weights exercises and not doing enough core strength and lower back exercises....if I was starting again, they'd definitely be on the program !

 

[AgnessGP]

Anyone ever injured their rotator cuff in one shouldeR?

if so, did you do any excerises to fix it, or just rest?

 

[jip0]

this thread is amazing and some really good advice as well

 

[wellsy87]

Anyone ever injured their rotator cuff in one shouldeR?

if so, did you do any excerises to fix it, or just rest?

Rest is best for injuries, once healed begin with lightly weighted exercises and build up progressively. If you feel any soreness again drop the weight back one.

Hope this helps.

 

[ben]

I've always wondered - if you are too tired to go your normal level of weights, is there any benefit in doing lighter ones? Or best off to just leave it until a day when you feel better?

 

[ThisBitterPill]

I have tried many routines over the years...

Big weight - Low reps....

Low weight - Big reps....

The last one I was into was based on what the actors did for 300....

It's an absolute beast of a workout and not for the faint-hearted...



I ended up doing my own variation on the routine doing 10 stations with 3 x 10 reps on each to give me a 300 rep routine, but I varied the exercises each time I did them (ie arm/chest one day then leg/back next etc)

I am so weak now though, I never lift any more. I dread to think what I could lift now!

 

[wellsy87]

I've always wondered - if you are too tired to go your normal level of weights, is there any benefit in doing lighter ones? Or best off to just leave it until a day when you feel better?

Feeling tired is either one or more of these things:

1) Lack of sleep (8 hours a day at least)
2) Poor diet (not meeting macros)
3) Not enough rest between workouts (must leave at least 36 hours in between working the same muscles groups)

 

[AgnessGP]

I'd recommend dropping the bicep curls to be honest, your biceps will get enough of a workout with the lat pull downs and the seated rows.

Actually, what do you think of this:

Workout A:
Squats
Deadlifts
Bench press

Workout B:
Squats
Lat pull downs
Seated rows
Shoulder press

Do the workouts on an alternating, 3 day a week split. By this I mean Monday, Wednesday, Friday (or whatever your lifestyle allows, keep a day in between though). Week one you would do A, B, A then week two you would do B, A, B.

It might look complicated but it isn't and as a beginner lifter (like myself ) it leaves plenty of time for recovery.

If you wanted/time allowed you could then add your isolation exercises such as bicep curls at the end of workout B.

These type of programmes mean you can go to the gym at the same time each day, every week and you know what you are doing. They would also take less time, about 45 minutes I reckon.

Not to critisize, but if you do behind neck lateral pulldowns, just be really careful with them. They put your shoulders in quite an un-natural position and quite easily cause injury. Sometimes it is better do to pull ups, with a wide grip positioning so that it uses your back and not your arms.

Just from experience

Anyone ever injured their rotator cuff in one shouldeR?

if so, did you do any excerises to fix it, or just rest?

thanks mate. Ill take your advice. just hate having to stick to cardio all week .

No idea why i cant take this text out of italics either lol

may start with rotator cuff strengthening next week.

 

[wellsy87]

Not to critisize, but if you do behind neck lateral pulldowns, just be really careful with them. They put your shoulders in quite an un-natural position and quite easily cause injury. Sometimes it is better do to pull ups, with a wide grip positioning so that it uses your back and not your arms.

I didn't mention anything about behind the neck I agree with you, doing lat pull downs pulling the bar behind the neck is dangerous, yet it is still advised as an 'alternative' exercise for the lats. I highly recommend pulling the bar down to the top of the sternum in front of your chest. With correct form it is a great exercise and too many people tend to 'put their back into it' so to speak.

I only suggest using the lat pull down machine as many will struggle with pull ups to begin with, if there is an assisted pull up machine available then use this until you are able to lift your body weight.

As for the wide/narrow grip idea it is wise to do both. If you think about it a wide grip reduces range of motion and will restrict full contraction but DOES work the lats a bit more. Narrow grip, on the other hand, has maximum range of motion, therefore increasing the maximum amount of contraction but does utilise the arms more. I tend to work in the middle as it is the best of both worlds

 

[AgnessGP]

Thats why I said IF you do

I still have to use the assisted pull up machine...keep trying now and again but it seems impossible without the assist on lol.

Yeah it will work the arms more, which is why i do biceps on same day. I hear a lot of people saying "god it gets my arms before my back this wkrout is ****"

May i ask, what do you eat?

Finding it hard to find the right things to eat

 

[ben]

What I mean is, since I dropped the tricep push downs for the dips, I can no longer do the french press after.

Before I used to do - Push downs, Curls, French Press - with the FP being at 15kg.

Now when I get to the FP, I can only manage 7.5kg!!! I assume it's because the Dips have tired me out ... so are they still worth doing?

 

[wellsy87]

Yeah it will work the arms more, which is why i do biceps on same day. I hear a lot of people saying "god it gets my arms before my back this wkrout is ****"

That's generally because people are obsessed with massive biceps and don't work their back, meaning when they do their arms are not proportionally strong and do all the work.

May i ask, what do you eat?

Finding it hard to find the right things to eat

I eat as much whole food as possible. By whole I mean foods high in calories (not just McDonald's!) such as whole wheat pasta, sweet potatoes, chicken, tuna, brown rice, porridge! (mmmm ) fish (salmon is good for protein), peanuts etc anything considered 'healthy' really haha

 

[wellsy87]

What I mean is, since I dropped the tricep push downs for the dips, I can no longer do the french press after.

Before I used to do - Push downs, Curls, French Press - with the FP being at 15kg.

Now when I get to the FP, I can only manage 7.5kg!!! I assume it's because the Dips have tired me out ... so are they still worth doing?

If I'm honest I think you're doing too much isolation work. By this I mean you are targeting individual muscle groups too much. If you are comfortable doing this and it works for you then stick with it. As a suggestion I would alternate the way round you do the dips and FP so that you are not warn out for a certain exercise each time.

It may be wise, however, to look at your workout program a little more closely and design something that includes 95% compound lifts. You will see a much quicker progression in your strength. If you are interested I can give you a 'generic' program that you can tweak and alter to your liking? Just send me a PM

 

[m20b25]

I used to to weights. My instructor emphasised on a good rest and a good diet. Training was only once a week and generally after workout, id be totally wrecked for the next 2 days! My training was aimed at strength not endurance. I noticed a huge difference after a few weeks, was getting much stronger. I dont know what programme youre following but have a look at high intensity training <img src="/images/smilies/smile.gif" border="0" alt="" title="Smile" smilieid="1" class="inlineimg" /> <br />
<br />
Best of luck and have lots of fun in the process! <img src="/images/smilies/thumb.gif" border="0" alt="" title="Thumbs Up" smilieid="17" class="inlineimg" />

 

[ben]

Thanks for the offer (and all the advice you are giving )

The thing is though, I chose the exercises I have as I enjoy them. I know you really want me to get on with squats and deadlifts and stuff like that - but if I'm not enjoying it then it will be hard to motivate me.

Today I decided to drop the lat pull downs and do wide grip pull ups instead I still need the assist (as with the dips) - but hopefully I'll be able to drop that soon.

I'm guessing I could replace the hammer curls with a close hammer grip chin up? - but those two exercises (the bicep curls and the hammers) are two of my favourites!

Shoulders I am very interested in though, what would be a compound exercise for them - or am I ok with the shoulder press?

 

[AgnessGP]

That's generally because people are obsessed with massive biceps and don't work their back, meaning when they do their arms are not proportionally strong and do all the work.



I eat as much whole food as possible. By whole I mean foods high in calories (not just McDonald's!) such as whole wheat pasta, sweet potatoes, chicken, tuna, brown rice, porridge! (mmmm ) fish (salmon is good for protein), peanuts etc anything considered 'healthy' really haha

thanks mate

already eat a lot of chicken but will consider the others! just want to get a good diet base as it seems to be emphasised everywhere

 

[wellsy87]

Thanks for the offer (and all the advice you are giving )

The thing is though, I chose the exercises I have as I enjoy them. I know you really want me to get on with squats and deadlifts and stuff like that - but if I'm not enjoying it then it will be hard to motivate me.

Today I decided to drop the lat pull downs and do wide grip pull ups instead I still need the assist (as with the dips) - but hopefully I'll be able to drop that soon.

I'm guessing I could replace the hammer curls with a close hammer grip chin up? - but those two exercises (the bicep curls and the hammers) are two of my favourites!

Shoulders I am very interested in though, what would be a compound exercise for them - or am I ok with the shoulder press?

I personally prefer squats and deadlifts as they are key movements in basketball, but as you quite rightly said it's about what you enjoy. If you're not enjoying it then you will get de-motivated. Just keep an eye on your lower extremities as you don't want to be disproportionate

Close grip pull ups are good cause they do your biceps well and throw in a bit of back work too. I usually do 3x5 wide grip lat pulldowns (getting closer to bodyweight though ) followed by 3x5 close grips. It's a good combination

As for shoulders the shoulder press you are doing would be fine.

@sam Diet is the most important thing IMO followed by sleep/rest. Funny really that what you do in the gym isn't the most, or even the second most, important thing!

 

[ben]

Sweet I think I'll look at dropping the hammers then.

Also thinking I should do some abs work actually, as that is one thing I don't wanna neglect.

Incline crunches seem quite beneficial..?