3 weights workouts per week?

oROSSo said:
Have you ever thought weight training isn't for you?

I'm not being funny, cause I'm the same. Something doesn't agree with us
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You could team up and go to bingo together! ;)

oROSSo said:
Have you ever thought weight training isn't for you?

I'm not being funny, cause I'm the same. Something doesn't agree with us
Click to expand...
Have you stopped weight lifting? I thought that you'd achieved some quite hefty lifts. Too many injuries?

I am still on relatively pigeon weights after 8 months but I've avoided injuries. Partly by adapting lifts that were likely to knacker my back, and by lowering the weight and increasing reps on others. 5x5 isn't great for overhead presses for instance so I do 3x8. And I was always shite at squats so I do goblet squats or use a machine
 
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Stevie Freestein II said:
You could team up and go to bingo together! ;)


Have you stopped weight lifting? I thought that you'd achieved some quite hefty lifts. Too many injuries?

I am still on relatively pigeon weights after 8 months but I've avoided injuries. Partly by adapting lifts that were likely to knacker my back, and by lowering the weight and increasing reps on others. 5x5 isn't great for overhead presses for instance so I do 3x8. And I was always shite at squats so I do goblet squats or use a machine
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Ner I quit the gym when I realised I was gonna be too busy. Got kettlebells and a rower at home to tick me over and playfootball twice a week. Miss it like
 
Still no chance of getting back in the gym.
Started physio on Monday - got 2 different issues in the shoulder, impact injury on the base of the shoulder-blade (scapula) and then some soft tissue damage all over the place on the shoulder joint - underneath, down the arm and towards the collar bone. Its basically "fucked".

Still can't really move my arm, although it can be moved - which apparently is a good thing as it means nothing is seriously hurt.

I've got a full caravan awning to disassemble in a week's time, so that's going to be fun :lol:
 
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Should is miles better, about 70% now. Very little pain when moving it around, and I can push/pull things. Asked the physio if I could go back to the gym - she said not yet, but I reckon 1-2 weeks and I'll be back.

Managed to get the caravan awning down no bother on Sunday - that's a huge leap forward from where I was a week ago when I couldn't scratch my arse, nevermind hold metal bars over my head.

Had my first session on the ankle last night. Ligament damage as thought. She absolutely knacked me, I was in agony biting into my arm.
Told me to take pain killers before the next session - so I'm looking f***ing forward to that! :lol:

Got a 5 day festival from Wednesday - hopefully the ankle doesn't knacker up to much. Plus, it'll be the first proper test of my core-muscle / hip issue to see if all the StrongLifts work has made any difference.
If not, that''ll be the next thing on the physio's list to fix !
 
Well done @PTR ! similar injury that I sustained and it took over a year to get back to basic fitness; still hurts a bit.

I've played with weights for years and never really progressed, until 3 years ago when someone showed me the best way to improve mass & size. Tried to get over 10.5 stone but never yet managed it, until recently.

  • Stick with a simple and easy routine that suits YOUR lifestyle.
  • Rest time is just as important as training time; give each muscle group AT LEAST 3 days rest before training it again. 1 week is fine as well.
  • 3 sessions a week is good, always start the week with legs because they hurt the most! But also gives the rest of the body support to train the rest of the week (science in there somewhere)
  • 2 muscle groups per sessions, so legs & back Monday, Bi's & tri's (arms) Wednesday followed by chest and shoulders Friday.
  • 2-3 sets per muscle group. 1st set go heavy to burn the muscle and train to failure. Next 1-2 sets comfortable weight higher reps to shape the muscle. 45 mins 3 times a week is enough.
  • Choose the exercise that is best for you (I hate squats because the bar knacks my shoulder, so lunges are better)
Don't bother joining a gym, buy your own weights if you can. Doesn't have to cost much money, I spent £100 on a squat rack & bench & 200kg of plates (ok a good deal!) Sticking to this plan means you probably won't have to do any core exercises.....as your core has been well worked over the week. Still if this your problem area, then the plank is excellent and you can do it anywhere anytime. After 1 month - 6 weeks you'll be hooked

1 year since I started, not massive but well defined and makes you feel GREAT about yourself. Good luck mate!
 
Cheers Fitter.

Almost all the shoulder pain is gone under zero load. Going to try to get the gym on Weds to see what an empty bar feels like.
Under instruction to get on an exercise bike for the ankle, so that'll be a nice compliment to a very light SL routine for the next few weeks while the strength comes back into the joint.


Got back from the festival last night - sadly I still had to take a chair out with me on the last day (day 4) as the hip area was really hurting again. I think its better than it was - I've known it go off in a matter of hours before, so 3 days with very little trouble is a major improvement - but its still clearly an issue.

Once the shoulder and ankle get signed off, I'll be calling back through to get an appt for the hip. Although I paid more attention this time, and the pain starts in the groin and moves to the muscles underneath the hip - the pain then comes up and down from there, so into the thigh and up into the hip joint. Hopefully that'll help them work out what's going on.
 
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Shoulder signed off. Still a little pain in some situations (like holding a load of shopping bags and raising my arm to be level with the floor), but I can take it easy at first and work that out.
Ankle is much better - one more physio session booked along with the exercises I was given and that should be ok too. Mind, the pain from the physio is un-f***ing-real. Its like being electrocuted and branded with a hot iron at the same time.

Was planning on getting back in the gym last week - but some other stuff came up and I've had no time at all. But that should be done by the weekend - so targeting Monday.

Can't wait to get back in.
 
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Well, I'm back into the routine. Paid a year's sub at the gym I go to - special offer, £150.

Did a bar-only run through all the SL exercises and felt no pain at all + the ankle doesn't feel odd anymore.

Only lost about 2-3 sessions of gains, so I'm really pleased about that. Found the corner of my chest (where it meets the shoulder, under the arm pit) is still a bit sore though, once I put some weight on the bench - but I'm sure I'll work through that.

& I was able to get back on the cross trainer without the tendons going mad and then swelling up to hell afterwards.
Really happy :) :)
 
PTR said:
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Well, I'm back into the routine. Paid a year's sub at the gym I go to - special offer, £150.

Did a bar-only run through all the SL exercises and felt no pain at all + the ankle doesn't feel odd anymore.

Only lost about 2-3 sessions of gains, so I'm really pleased about that. Found the corner of my chest (where it meets the shoulder, under the arm pit) is still a bit sore though, once I put some weight on the bench - but I'm sure I'll work through that.

& I was able to get back on the cross trainer without the tendons going mad and then swelling up to hell afterwards.
Really happy :) :)
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What is the pec issue mate
 
Titus said:
What is the pec issue mate
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Related to the shoulder impact injury is where the pec meets shoulder. Whole area got beaten up pretty bad. Just glad I didn't do any real damage.
Second bench session last night, I've lost 10kg off the bar, but no more pain. So that's fine with me
 
I'm absolutely desperate for a way of recovering quicker as I'm hammering the weights to look like an Adonis on the beach in a couple months time.

Anyone suggest any decent supplements to speed up my recovery? Cheaper the better
 
Bit gutted tonight. Really thought the ankle was fixed, but had to quickly stop on the rower after 7mins as it was "popping", maybe a tearing sensation? Then started burning. Just like before.

More physio then. Bugger

the walrus said:
I'm absolutely desperate for a way of recovering quicker as I'm hammering the weights to look like an Adonis on the beach in a couple months time.

Anyone suggest any decent supplements to speed up my recovery? Cheaper the better
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Did you go for anything? Do supplements really work?
 
PTR said:
Bit gutted tonight. Really thought the ankle was fixed, but had to quickly stop on the rower after 7mins as it was "popping", maybe a tearing sensation? Then started burning. Just like before.

More physio then. Bugger


Did you go for anything? Do supplements really work?
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I've just been getting protein shakes form my gym when I need them but long term it's obviously going to cost more. I have no idea on your second question, perhaps someone with a greater knowledge can help on here? I've had a look on my protein but there's that much to choose it's proving difficult to find the right one
 
Bump for beginners protein intake? Had a bar with 20g and 180cals from the gym today, tasted lovely actually, felt like a treat.

No idea if that's good or bad though!

Ankle is fixed, by the way. It's weak, but not knackered. Just need to keep my knee straight on the rower.
 
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Even on a bad day, dropping in the gym on the way home from work isn't too hard. But I'm working from home today, and I just don't want to get in the car to drive to the gym.

I can totally see why I could never train at home.
 
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Bugger Bugger Bollocks.

Its always when you're trying to do something good that something goes wrong. Been a bit ill this week, so missed 2x sessions - felt ok today, so went to the gym at 9am - which is a f***ing amazing achievement for me!

It was bent over rows day, and I've never been too comfortable with them - never feels quite right. So imbetween squats, I was reading and watching the SL video for how to do them. Seems I had my form slightly wrong - back not level enough, and wasn't pulling as fast as the bloke did in the video (which I also read was the correct thing to do).

So I changed my form, and lowered the weight to let me learn the form properly, should have been trying 52.5kg, but went right back to 40kg.
Felt fine - much better than before.

Until rep 3 of set 4 when I felt an almighty twinge in my back. Dropped to my knees, and then lay on the floor for a couple of minutes (NB - literally nobody came to see if I was ok, not even the staff!)
Finally got up and knew I was done. Struggled to walk out, but managed to get home. Have had ice on it for 2 hours and some ibruphrofen and codiene tables. I can move around now, but it hurt like fuck, just the slightest movement was agony.

I think its a pulled muscle - its right at the base of my back, about half way between the side and the middle. Any advice of how to rehab?


There's a hell of an irony here. I'm only at the gym in the first place to strengthen my core & back. And then I get injured whilst going out of my way to ensure I won't get a back injury. FFS
 
PTR said:
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Bugger Bugger Bollocks.

Its always when you're trying to do something good that something goes wrong. Been a bit ill this week, so missed 2x sessions - felt ok today, so went to the gym at 9am - which is a f***ing amazing achievement for me!

It was bent over rows day, and I've never been too comfortable with them - never feels quite right. So imbetween squats, I was reading and watching the SL video for how to do them. Seems I had my form slightly wrong - back not level enough, and wasn't pulling as fast as the bloke did in the video (which I also read was the correct thing to do).

So I changed my form, and lowered the weight to let me learn the form properly, should have been trying 52.5kg, but went right back to 40kg.
Felt fine - much better than before.

Until rep 3 of set 4 when I felt an almighty twinge in my back. Dropped to my knees, and then lay on the floor for a couple of minutes (NB - literally nobody came to see if I was ok, not even the staff!)
Finally got up and knew I was done. Struggled to walk out, but managed to get home. Have had ice on it for 2 hours and some ibruphrofen and codiene tables. I can move around now, but it hurt like fuck, just the slightest movement was agony.

I think its a pulled muscle - its right at the base of my back, about half way between the side and the middle. Any advice of how to rehab?


There's a hell of an irony here. I'm only at the gym in the first place to strengthen my core & back. And then I get injured whilst going out of my way to ensure I won't get a back injury. FFS
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I have a lot of respect and admiration for your efforts mate but do you really think this is right for you at the moment? You seem to have a shed load of injuries, why not stick to e.g. Pilates or swimming until your injuries clear?

If or when you start lifting again you aren't forced to do squats or bent over rows or anything else that could do you more harm than good.

It's just my opinion of course but if I'd have had your issues I'd have switched to long walks to the pub or cycling.
 
Stevie Freestein II said:
I have a lot of respect and admiration for your efforts mate but do you really think this is right for you at the moment? You seem to have a shed load of injuries, why not stick to e.g. Pilates or swimming until your injuries clear?

If or when you start lifting again you aren't forced to do squats or bent over rows or anything else that could do you more harm than good.

It's just my opinion of course but if I'd have had your issues I'd have switched to long walks to the pub or cycling.
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This is the only injury that has anything to do with lifting weights at the gym. Literally the first time I've hurt myself at all.

My hip pain goes back 10 years
My ankle was from tripping over in the middle of Newcastle - This is 90% fixed now (and I keep forgetting to do the extra rehab for it because it doesn't bother me anymore)
My shoulder was from falling in a swimming pool - this is totally fixed now

I've been totally fine with the SL programme until today. And SL is what almost everyone on here recommended to address my hip pain, which 2 physios said was a core and back muscle weakness.
 
PTR said:
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@Stevie Freestein II - what do you think of my reply? Am I being fair?
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Hello mate I'm really not an expert and I didn't want to be out of order or appear to criticise your efforts.

I've just found that some people have the physiology for lifting (heavy) weights and others may always struggle. For instance I have a slim frame, short arms, long legs, shite flexibility but I was ok at football and running 10k distance and sprinting.

I now reign in my expectations and do a mix of StrongLifts, starting strength and greyskull lp, mainly because I've always been physically active and I know that in my mid 40s I need to keep doing something. I know when I'll be injured and I tailor the workouts to avoid exercises that will knack me partially due to knocks that I picked up from football and running.

It's great that you enjoy what you're doing so I'll leave it to others to offer their advice and support. Maybe you just need some stabilisers as you seem to fall over a lot. ;)
 

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