HELP!

FeebRyan

Hi there all, I'm posting here as a bit of a last resort really, I've fully lost my mojo with exercise and I need it back!

Part of the reason for that is because I used to enjoy MMA and now that I'm developing my career as a sports massage therapist, I can't keep up the high-impact training as its damaging my wrists.

So id like to do some free weights that will develop the muscles in my wrists, arms and shoulders whilst also putting my shoulders back into alignment. I am fairly strong and 85kgs (or maybe just over that now)

Any help would be amazing!!

ironhajee

Swimming will be great for you.

FeebRyan

Yes I do a bit of swimming after my sessions, try and do 20mins sauna/swim at least twice

jemhh

I'd suggest a full body lifting program. A good program is balanced and should help your overall musculature, including your wrist, shoulders, and arms. Here are a few programs that may work for you. They are in alphabetical order and have a variety of rep schemes in case you prefer low vs. high. I bolded a couple that you might be interested in as a beginner.

* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

ironhajee

Swimming is great, it's low impact and if you decided to increase the volume and challenge yourself in the pool you will see many benefits to that.

It also helps with body alignment. You will have to do more than 20 minutes swimming mate. That's just warm up.

Get it there a few days a week and do a swim session of 45 to 60 minutes.

As per your request for wrist and shoulder strength... Pushups with various grips could help you there. Start with flat hand pushup, work up to knuckle Pushups, and graduate to five finger Pushups .... oh and clap Pushups are super fun This too will help with alignment

Cheers!

FeebRyan

Jemhh! Thank you So much for that info! Lots to read there thank you
I will look over those links and build myself up a weights programme to use at the gym

I already do spin, bootcamp, cycling 7miles daily etc etc. i use the pool because I use the sauna, I can't see fitting swimming more into my routine than I already do, but thank you for the suggestion.

I am looking for a shortish (40mins max) weights plan that I can use to develop my muscles. I think weights is the absolute best way to do that.

FeebRyan

Press ups are really hard for women because we're built slightly differently, but I'm hoping bootcamp will improve my core body strength and allow me to develop my press ups