View Full Version : Weightlifting or Exercise question
I know there are other threads on exercise and PT, but here is a new one
I am recovering from shoulder injuries and both wrists just hurting, I was told to wrap it and wait a week, possible beginning of carpel tunnel.
I am cleared and can monster all kinds of weight on shoulders and back and especially leg days, but bench is my weakness now. from last fall being at 315 repping regularly to struggling to bench 225 5 times is a real pride hit. my triceps are gigantic now and shoulders I press 250 easily. I dont feel it in my chest but my arms shake as I unrack and struggle to control the movement. on a machine its a little easier and that tells me possibly stabilizers. I can pump out plenty of pushups and dumbbells I do well too.
Ok so the question is what should I do or try? no wrong answers I just am banging my head on the wall, literally. This is one of the reasons I am not playing football this spring.
KaNtSt0PMeH
04-05-2013, 11:11
For my big gains on chest I did 3×3 sets. The last set failing on the last rep. I did this for flat, incline and decline. I went from 185 flat max to 315 in 4 months.
These are heavy weight reps of course. I am sure you and Rickety have a lot more experience than I but this worked for me brother.
For my big gains on chest I did 3×3 sets. The last set failing on the last rep. I did this for flat, incline and decline. I went from 185 flat max to 315 in 4 months.
These are heavy weight reps of course. I am sure you and Rickety have a lot more experience than I but this worked for me brother.
yeah I know that worked for me before, I should do that.
I tried increasing reps cause I found once I got past 5-6 even on medium weight my muscle stamina was lower.
GermanZ20
04-05-2013, 11:35
I have big problems liftin heavy because I have stretched rotator cuffs and causes a lot of pain when my shoulder isn't seated right. So I did German volume training.
www.bodybuilding.com/fun/wotw84.htm
Copy that hyperlink, it has a lot of info on that type of lifting. It gives your muscle fibers a denser build which in turn helps prevent weakened joints from sucking your strength out. I did it for 2 months and then switched to heavy lifting and was pushing high weights for 5-8 reps to 5 sets easily. Increased my bench and shoulder press from 235 to 250 on bench and 145 to 185 on shoulder press.
I'm not lifting to get big but it works for anyone. Weighing only 174 that's pretty solid for me.
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toby2533
04-05-2013, 11:39
do you wrap you wrists or elbows?
I have big problems liftin heavy because I have stretched rotator cuffs and causes a lot of pain when my shoulder isn't seated right. So I did German volume training.
www.bodybuilding.com/fun/wotw84.htm (http://www.bodybuilding.com/fun/wotw84.htm)
Copy that hyperlink, it has a lot of info on that type of lifting. It gives your muscle fibers a denser build which in turn helps prevent weakened joints from sucking your strength out. I did it for 2 months and then switched to heavy lifting and was pushing high weights for 5-8 reps to 5 sets easily. Increased my bench and shoulder press from 235 to 250 on bench and 145 to 185 on shoulder press.
I'm not lifting to get big but it works for anyone. Weighing only 174 that's pretty solid for me.
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Thats my favorite lifting site and where I order over $200 a month of supplies. I liked the german volume stuff, I just was too lazy to read all of the info haha
The link one has a good basic info area. I think its similar to what Kant said too. I need to swallow my pride and do a routine like this.
do you wrap you wrists or elbows?
no, my wrists and elbow areas increase in size when I lift so much I cut off circulation if I wrap them. I had a tennis elbow strap that caused an injury cause I wore it lifting too
toby2533
04-05-2013, 11:47
well last year when I ripped my tricep tendon on my lest elbow, when I got back into working out that was a real weak spot started using an elbow wrap until I gained strength. I have stopped once I got back to my base weight working out, might want to try elastic strap wrap until you get stronger, also remember as you age you need more time for injury recover and also muscle recovery from working out.
iamthesgt
04-05-2013, 12:37
I'm not much help here since I weigh about 145 and can bench press my body weight lol
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well last year when I ripped my tricep tendon on my lest elbow, when I got back into working out that was a real weak spot started using an elbow wrap until I gained strength. I have stopped once I got back to my base weight working out, might want to try elastic strap wrap until you get stronger, also remember as you age you need more time for injury recover and also muscle recovery from working out.
I tried the sleeve and about died trying to get it off. I will look at elbow wraps Monday when I am in town.
t_reed678
04-06-2013, 03:28
It just so happens that my degree is in Sports Medicine.
Anytime you have an injury, other parts of your body must pick up the slack, Think: limping.
An injury to the shoulder could result in pain in the wrists as they are compensating for the instability in your shoulders. Likewise, weakness in the wrists can result in your arms straining to compensate.
There are different schools of thought on overcoming soft tissue damage like carpal tunnel, golfer's elbow or tennis elbow. Doctors will tell you to rest until it there isn't pain, lifters will tell you to tough it out and it will go away, or others will tell you to use straps or braces. Based on the research I have done as well as trial and error on my part in recovering from UCL damage from lifting too heavy, the best results come from lowering weight and increasing volume.
In the case of your wrists specifically, I would switch to dumbbell bench presses, both incline and flat. Utilize light enough weight that you feel no pain in your wrist when conducting the lift slowly and cleanly. Focus on maintaining the stability of the weight throughout the lift and pronate slightly at the peak. Do four sets to a few reps short of failure. It is important not to reach failure as your wrists will take the full brunt of force when you bomb out. Lighter, slower, longer. Increase the weight each week until you get back to your original with no pain. At that point you are ready for the barbell again.
Do not use straps or braces. All you are doing limiting your body's ability to improve the strength of the weakened area and also affording yourself the ability to do more weight than your body can realistically handle at that point. Essentially, your risk of further injury increases with the use of the very items you put on to prevent injury. Pain exists to tell us exactly what not to do in order to prevent further injury.
It just so happens that my degree is in Sports Medicine.
Anytime you have an injury, other parts of your body must pick up the slack, Think: limping.
An injury to the shoulder could result in pain in the wrists as they are compensating for the instability in your shoulders. Likewise, weakness in the wrists can result in your arms straining to compensate.
There are different schools of thought on overcoming soft tissue damage like carpal tunnel, golfer's elbow or tennis elbow. Doctors will tell you to rest until it there isn't pain, lifters will tell you to tough it out and it will go away, or others will tell you to use straps or braces. Based on the research I have done as well as trial and error on my part in recovering from UCL damage from lifting too heavy, the best results come from lowering weight and increasing volume.
In the case of your wrists specifically, I would switch to dumbbell bench presses, both incline and flat. Utilize light enough weight that you feel no pain in your wrist when conducting the lift slowly and cleanly. Focus on maintaining the stability of the weight throughout the lift and pronate slightly at the peak. Do four sets to a few reps short of failure. It is important not to reach failure as your wrists will take the full brunt of force when you bomb out. Lighter, slower, longer. Increase the weight each week until you get back to your original with no pain. At that point you are ready for the barbell again.
Do not use straps or braces. All you are doing limiting your body's ability to improve the strength of the weakened area and also affording yourself the ability to do more weight than your body can realistically handle at that point. Essentially, your risk of further injury increases with the use of the very items you put on to prevent injury. Pain exists to tell us exactly what not to do in order to prevent further injury.
awesome, I will do the dumbbells. yeah since the injuries it feels my wrists are twisted and uncomfortable on the bar.
Ok so I see a common thing of less reps as I build back up and dumbbells, so that is what I will try. Thanks guys.
BigFreeze99
04-06-2013, 12:39
The BigFreeze99 workout to recovery....
Drive to the 7-11. Sprint 25 yards to the freezer case.... pick up the 16oz six pack... sprint 25 yards back to your vehicle... go home. Sit-up in your recliner and do curls (6 sets)... repeat as necessary.
Mike
Thought this thread hadn't been hijacked .... officially yet, so I am doing my part.... lol
The BigFreeze99 workout to recovery....
Drive to the 7-11. Sprint 25 yards to the freezer case.... pick up the 16oz six pack... sprint 25 yards back to your vehicle... go home. Sit-up in your recliner and do curls (6 sets)... repeat as necessary.
Mike
Thought this thread hadn't been hijacked .... officially yet, so I am doing my part.... lol
Well done sir well done
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t_reed678
04-06-2013, 17:59
Ok so I see a common thing of less reps as I build back up and dumbbells, so that is what I will try. Thanks guys.
Not less reps, less weight.
KaNtSt0PMeH
04-06-2013, 18:03
I wouldn't necessarily do much less weight, it's important to know your limits. If you do less weight do more reps, and vice versa.
I am doing less weight already. If I feel shaky I drop it down rather than force even one rep
Tapatalk HD, high def ranting.
t_reed678
04-06-2013, 21:55
I wouldn't necessarily do much less weight, it's important to know your limits. If you do less weight do more reps, and vice versa.
Exactly. Just important to back off when you feel pain but to work to the point of discomfort.
Rickety Rob
04-08-2013, 06:31
From weight lifter to weight lifer. Rest my friend. You know as well as everyone that rest is the only way you'll actually recover. I know its going to be tough but in order to get back on your feet and get the gains you want, you'll have to rest your pride and fight your body's urge to hit the gym. First start off with a couple weeks and try hitting the gym again.
If your struggling with 225, then go to weight that is manageable to to 4 sets of 10. You'll build muscle stamina and power at the same time. I'm currently repping 245 for 4 stets of 10. At our age, we don't need to go heavy anymore. We should be trying to stay healthy and fit. Look good and feel good is my motto when I go to the gym. Fuck having shoulder, back, leg and other issues.
If you want to talk more, only cause I don't feel like typing my fingers off, hit me up on my cell and we can talk more about it or hit me up on LIVE
From weight lifter to weight lifer. Rest my friend. You know as well as everyone that rest is the only way you'll actually recover. I know its going to be tough but in order to get back on your feet and get the gains you want, you'll have to rest your pride and fight your body's urge to hit the gym. First start off with a couple weeks and try hitting the gym again.
If your struggling with 225, then go to weight that is manageable to to 4 sets of 10. You'll build muscle stamina and power at the same time. I'm currently repping 245 for 4 stets of 10. At our age, we don't need to go heavy anymore. We should be trying to stay healthy and fit. Look good and feel good is my motto when I go to the gym. Fuck having shoulder, back, leg and other issues.
If you want to talk more, only cause I don't feel like typing my fingers off, hit me up on my cell and we can talk more about it or hit me up on LIVE
I am a little older but yeah I took 2 weeks off then was gone to disney for a week. I am fighting the urge to play football this week. they are short alot of players and it is like an addiction to play.
In the weight room I am just taking it slow. I just have always done what felt right and never really had a plan or other than a leg workout anyone show me. In High School I was always gone playing sports so I missed alot of gym class and weight room since I did 2 sports at once most of the time
Rickety Rob
04-08-2013, 11:13
Your not that much older than I my friend lol.
If I were you, I would stay away from football for a while. That may be the reason as to why your having issues to begin with
Your not that much older than I my friend lol.
If I were you, I would stay away from football for a while. That may be the reason as to why your having issues to begin with
I am 39 in July, I can play its not that, my asthma has me side lined this year after so many sinus infections
I didnt start lifting til I was 33 or 34 and I was guessing even then. I would torque the weight that I know now is bad and I never got anything checked. My spine is deteriorating but I am seeing a specialist for it and he has stopped it and repaired parts, may need surgery to unfuse my hip from my spine.
Rickety Rob
04-08-2013, 11:32
I am 39 in July, I can play its not that, my asthma has me side lined this year after so many sinus infections
I didnt start lifting til I was 33 or 34 and I was guessing even then. I would torque the weight that I know now is bad and I never got anything checked. My spine is deteriorating but I am seeing a specialist for it and he has stopped it and repaired parts, may need surgery to unfuse my hip from my spine.
Ok...you're def older than I lol
Surgery maybe the best way to go about it but the question is, will you have time to take off
Ok...you're def older than I lol
Surgery maybe the best way to go about it but the question is, will you have time to take off
I just act young haha. I need 2 knee surgeries the back and they will cut part of my hamstring to rebuild my ACL
Rickety Rob
04-08-2013, 11:48
I just act young haha. I need 2 knee surgeries the back and they will cut part of my hamstring to rebuild my ACL
Looks like football took a toll on your body. Ease up my friend or you won't be able to walk when you hit 50
Looks like football took a toll on your body. Ease up my friend or you won't be able to walk when you hit 50
You know how it is, its so hard, I am fighting myself to not play, I want to help my friends but not be hurt anymore
Rickety Rob
04-08-2013, 12:07
You know how it is, its so hard, I am fighting myself to not play, I want to help my friends but not be hurt anymore
You need to help yourself first. You than your friends. You can replace friends but you can't replace your body
t_reed678
04-08-2013, 17:55
My pops played football until his knees and back finally broke down. Made it a long time, age 55.
I'm 33 now and still going strong. One thing age does bring is understanding of our capabilities. You know better than anyone how severe an injury is/isn't.
If you're going to lift regularly and play strenuous sports such as football, you should research the common injuries and indicators for your own ettification.
I would recommend learning about strains/tears first. A lot of good material out there on preventive measures as well as recovery. There are two main causes of strains and tears: lack of hydration and improper/ineffective warm-ups.
Make sure you focus on the knees and ankles prior to football. Achilles tears as well as ACL, PCL and Meniscus tears are very common in us older folks. Don't stretch prior to warming up, and stretch lightly initially. For the legs, I recommend a very light jog around the field a few times with a little increase in speed, never more than 50% followed by some basic movement drills (high knees, laterals, karaoke, jumps, bounds, as well as bends and the infamous windmills). The basic movement drills should start slowly and increase as you feel your body loosen. After all that, get into the stretches lightly. You should be doing your most intensive stretching at halftime and postgame. I also highly recommend KT Tape for problem areas that always feel tight or have been injured in the past. It helps secure the fascial tissue and further supports the extension/flexion of the muscles to greatly reduce injury risk. Pretty amazing stuff.
I wear ossur custom knee braces and I don't static stretch almost at all. I play guard so I don't have far to go, linebackers try getting by me but I make em go down.
Where do you play?
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t_reed678
04-08-2013, 18:50
I wear ossur custom knee braces and I don't static stretch almost at all. I play guard so I don't have far to go, linebackers try getting by me but I make em go down.
Where do you play?
Tapatalk HD, high def ranting.
We snatched up a bunch of soldiers from our company and compete in an off post flag football league. New seasons start up three weeks following the last championship game. It's awesome to be able to play ball year round. I'm in Hawaii, so the weather is very supportive.
As for positions, I play a hybrid of Safety and Middle Linebacker as we have a shifting style of defenses, and I rotate at quarterback and receiver on offense. There's still some juice in my knees. Gonna keep playing until I'm physically unable to do so, then I'll talk crap to my kids about how much better I was then them when I was their age, lol.
We snatched up a bunch of soldiers from our company and compete in an off post flag football league. New seasons start up three weeks following the last championship game. It's awesome to be able to play ball year round. I'm in Hawaii, so the weather is very supportive.
As for positions, I play a hybrid of Safety and Middle Linebacker as we have a shifting style of defenses, and I rotate at quarterback and receiver on offense. There's still some juice in my knees. Gonna keep playing until I'm physically unable to do so, then I'll talk crap to my kids about how much better I was then them when I was their age, lol.
I play o and dline in flag in the fall, my team of barely enough guys won it all the last 2 years. we dont take new players unless they have character. lots of real contact. But right now I play semi pro in the spring I play right guard and nose tackle. http://img.tapatalk.com/d/13/04/09/utapa4ur.jpg
That's me on the right with a kid I coached thru high school and now plays with me. We won last years championship too. This year I expect the great falls Air Force team to win again. The team I am on this year is terrible but I hope they recruit for next year. We may win one game.
Tapatalk HD, high def ranting.
t_reed678
04-09-2013, 01:40
Man, I wish I could play some tackle again. Played rugby for awhile after high school and my joining the army. Never was quite the same. Used to have some tackle leagues sans pads in New Orleans that were a lot of fun. A lot like old sand lot football and pretty much what you see in the movie" Invincible".
The army wouldn't let me do the semi-pro thing though, nor could I risk my career at this point. Oh we'll. just have to live vicariously through my kids :)
kudos to you still going strong. You'd make me glad to be a safety, lol
Man, I wish I could play some tackle again. Played rugby for awhile after high school and my joining the army. Never was quite the same. Used to have some tackle leagues sans pads in New Orleans that were a lot of fun. A lot like old sand lot football and pretty much what you see in the movie" Invincible".
The army wouldn't let me do the semi-pro thing though, nor could I risk my career at this point. Oh we'll. just have to live vicariously through my kids :)
kudos to you still going strong. You'd make me glad to be a safety, lol
I played nfl Europe while stationed in Frankfurt . My sgt was a ex college running back and the colonel and general I answered to watched the games. Then I played Europe league until I got back to the states and played arena 2. That was fun.
Tapatalk HD, high def ranting.
t_reed678
04-09-2013, 22:08
I played nfl Europe while stationed in Frankfurt . My sgt was a ex college running back and the colonel and general I answered to watched the games. Then I played Europe league until I got back to the states and played arena 2. That was fun.
Tapatalk HD, high def ranting.
So you played with the Frankfurt Galaxy? I used to watch them backin high school when I lived there.
Yeah. Purple and orange. Loads of fun.
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MARDIGRA21
08-19-2014, 14:49
I'm reviving this thread as I would like input on supplements, types of protein, and any extra advice.
So my overall goal is to cut the fat and gain some lean muscle mass. I have been workin out for a month now since my finger injury. I've noticed significant gains in my strength and definition. I weighed 229 when I got out here and the patrols and gym cut me down to 200. I'm just trying to get bigger now while still cutting the fat and would like suggestions on supplements as I already changed my diet to 5 small meals a day with plenty of protein.
I'm reviving this thread as I would like input on supplements, types of protein, and any extra advice.
So my overall goal is to cut the fat and gain some lean muscle mass. I have been workin out for a month now since my finger injury. I've noticed significant gains in my strength and definition. I weighed 229 when I got out here and the patrols and gym cut me down to 200. I'm just trying to get bigger now while still cutting the fat and would like suggestions on supplements as I already changed my diet to 5 small meals a day with plenty of protein.
Sounds like the diet is doing good, how is the sleep? I saw size gains when I made sure I found weight that I could do with good form at 6-8 reps and stopped doing cardio the same day. I liked Creatine , testosterone, and amino acids. There are mass gainer proteins out there I saw helped, remember you need some carbs with your protein to help build muscles after workout. thats what the gainer type powders help with. Rob was pretty good at keeping a balance, I am 292 (same as jay cutler), 6,2 but more powerlifter and strong right tackle.
Ragingclue
08-19-2014, 18:21
Ha man I've been out of the heavy lifting scene so long that I thought of the wrong Jay Cutler when you said that....
If you want to cut fat and gain muscle mass at good rates, you're going to have to figure out where your balance is; it's not easy and can vary from person to person. It took me years to find my sweet spot but once I figured out what it was, I've been able to go back to it ever since and it never fails me. I can actually cut fat while building muscle although relatively slowly. Some people I know had more luck (i.e. achieving desired results in less time) by doing separate bulking and cutting cycles, some were never able to drop/stagnate weight while putting on muscle. It's different for everybody, that's why you have to "feel out" what you're comfortable with.
I will always push dumbbells over bars for most exercises. It's much easier to control the shaping of my muscles and prevents a lot of soreness I'd had previously with bars or machines. Do NOT be discouraged that the weight you're pushing will go down with dumbbells. I haven't been able to do heavy bench on bar since high school, my shoulders just hate it with a passion, and you get more work with stabilizers on dumbbells anyway.
I've also found form is absolutely critical. Don't be the guy doing dumbbell arm curls with his legs. The only one who should care how much you're lifting is you, so make sure you don't give a shit what that grunting, surging, hopping, leaning, cheating neanderthal is doing beside you.
Oh and if you don't have a copy of Arnold's New Encyclopedia of Modern Bodybuilding, get it. It's worth it just for the breakdowns of what popular exercises are available to you. This is especially useful if you have problem/lagging areas or shaping issues.
MARDIGRA21
08-20-2014, 04:42
Thanks for the advice and I'm already doing everything mentioned it's working well I just wanted some advice on supplements to help aid me to my goals at a faster rate. I went from db curling 15lbs to 35-40 in a month. My bench went from 135 x 5 reps to 205 x 7-10 reps. So whatever I'm doing I know it's working
Also for cardio I hate running but I been doing incline speed walkin on the treadmill with 5 sets of sprints x1 min for like 20 min.
KaNtSt0PMeH
08-20-2014, 05:01
Nice Mardi. Supps are all about preference. I was taking Syntha-6 or Optimum Whey, Jack3d which had creatine, and vita-packs. I wad plenty good with that. Honestly if you are dieting well enough and taking a basic solid protein and controlling your intake and portions you will have no issues dropping more weight.
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MARDIGRA21
08-20-2014, 05:13
Yeah I been looking at those animal staks, on whey protein and poss creatine. But I thought creatine puts a lot of water weight on you which is y I was hesitant on that.
Ragingclue
08-20-2014, 08:02
I've pretty much dropped all supplements except for multi-vitamins and protein post-workout. I used to take quite a few things, from NO2 pills and NO-Xplode/Black Powder, Creatine, Amino Acids, M1T, etc...
All I use nowadays is some Syntha-6 Isolate and a multi-vitamin.
I would think the NO2-based products would help you out, too much test boost or protein and creatine might cause you to inflate a bit visually. I never liked creatine, I had a lot of issues staying ahead of the hydration curve when using it and I'm pretty sure that resulted in at least one of my nagging injuries I still have issues with today. Some people love it and swear by it, if it works for them then I'm happy for them, but I don't like it personally.
NO2 is the bomb IMO. Just stupid expensive, that's all.
A1000YrdStare03
08-20-2014, 08:37
I got the most results using the P90x results and recovery formula. It's a post workout drink that tastes awesome. I was hesitant at first because it had some sugar in it but I guess drinking it right after your workout or even during made it fine. I got nice size gains and my waste got lean. I went down to a 31 waste which I haven't been since high school!! Lol
I got the most results using the P90x results and recovery formula. It's a post workout drink that tastes awesome. I was hesitant at first because it had some sugar in it but I guess drinking it right after your workout or even during made it fine. I got nice size gains and my waste got lean. I went down to a 31 waste which I haven't been since high school!! Lol
P90X rocks, I never had the drinks, but like I had said its good carbs and protein for after a workout. the body needs some good carbs to recover properly.
comanche_warior
08-20-2014, 11:38
Im having the problem of not being able to bulk up, I hit that plateau where Im still losing fat but not gaining muscle mass any suggestions. Im not going to take any testosterone or anything like that, I dont need any more of that stuff in my system lol.
Ragingclue
08-20-2014, 12:00
Caloric surplus.
Eat eat eat.
I wish I had that problem, mine's the opposite.
comanche_warior
08-20-2014, 12:59
Yeah I'm going to a dietician and she keeps telling me to eat more protein but cut down on my eating lol so I'm not sure on how to kick up protein and keep the bad habit of eating too much down is there any protein supplements there that's low in sugar and doesn't have any unneeded stuff in it?
Sent from your mommas house
Ragingclue
08-20-2014, 13:05
Oh you're trying to keep losing fat? I don't know then, how long have you been trying to push past your plateau? Have you mixed up your routine?
MARDIGRA21
08-20-2014, 13:06
Try eating every 3 hours just a small meal like 5-6 times per day. I'm doin tuna, sardines, chicken, turkey and beef or whatever protein I can get my hands on. I also have these myoplex shakes that I drink post workout and as my snack between meals. I've dropped 5 lbs In A week.
MARDIGRA21
08-20-2014, 13:10
Btw I been doing this for a week now and I found I'm not so hungry at dinner time. So I don't stuff myself at that time
comanche_warior
08-21-2014, 16:06
Yeah I've been doing it close to a year and I've lost about 60 pounds but I hit that plateau the past few weeks have been rough on me between the fire being sick I've been doing good on the diet part it's the gym that's been getting cut back.
Sent from your mommas house
MARDIGRA21
08-27-2014, 23:38
So I took some mr Hyde preworkout today and I put up 245 bench 5 times today as well as 145 on shoulders. I felt like fucking superman lol. Not sure if it was in my head or not but damn it felt great and now I'm a little jittery
GhostOverride
08-31-2014, 09:13
So I took some mr Hyde preworkout today and I put up 245 bench 5 times today as well as 145 on shoulders. I felt like fucking superman lol. Not sure if it was in my head or not but damn it felt great and now I'm a little jittery
Wooooo
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