Need some weightlifting direction
pizzle421
Posts: 16 Member
Hi there,
Just seeking some advice on the workout program I've been following.
A quick bit about me
- I'm 39 years old
- Weight 252 (have been going up and down in weight since I was 19-20). Currently down from ~280.
- Have been lifting consistently for the past 18+ months - although I've made adjustments to what I'm doing to compensate for pain (shoulder, knee mostly)
- Primary goal at this point is weight loss, although getting stronger and vanity certainly factor in if I can kill two birds with one stone
A few years back I started out with a basic full body routine consisting of compound lifts designed by allpro @ the bodybuilding forums. That routine consisted of:
- Squat
- Stiff legged dead lift
- Bench Press
- Shoulder Press
- Row
- Curl
- Calf raise
For those unfamiliar - the idea is progressive overload with 5 week cycles going from 8-12 reps.
After 2-3 cycles I started running into shoulder pain and instability (instability is hard to explain if you haven't experienced it). I also ran into situations where it felt like my knees would pop and have a 'giving out' feeling as well as pain in my knees.
I went to an ortho MD who diagnosed me with posterior posterior labral tear (identified through MRI - although for the most part seems to have been without symptoms). Additionally, he said I had some rotator cuff degeneration. Knees he diagnosed as just being weak. Muscles were strong enough for the exercise but knees not so much (chalk it up to a lifetime of obesity and general inactivity). We also discussed my poor posture and poor sleeping position. He didn't feel my range of motion and issues warranted anything more invasive than PT - so I did that for a few months (which essentially focused on strengthing my rotator cuff, shoulder, etc.).
Anyhow, I got back to the gym and went with a watered down version of the full body routine that I invented myself (probably never a good idea) to minimize risk of injury.
- Squat was removed and became a seated leg press. I was never consistent enough to make much progression. I started with 100lbs (which was light for me) and worked my way up to 230lbs x 10 reps or so. Not especially great.
- Stiff leggged dead lift was removed and never replaced
- Barbell Bench press transitioned to dumbell bench press (which also seemed to bother me). I eventually settled on a freemotion machine (two indivindual handles that lift a stack). I started with ~50lbs per handle and have worked my way up to 110lbs per handle x 10 reps (although I have no idea how that would translate using a barbell).
- Shoulder press was removed and never replaced. No direct shoulder work.
- Barbell row was replaced with dumbell row. Starting weight was 25lbs and current weight is 65lbs x 10 reps.
- I started with a barbell 50lbs curl. I worked my way up to 80lbs. I had some issues with my elbows (technically not the elbow, but pain in the soft tissue/joint between my bicep and forearm). It got pretty painful during the lift, so I went to a preacher curl machine. I've worked my way up to 125lbs x 10 reps - I'm confident that my barbell curl would be closer to 90lbs (maybe 100).
- Triceps - I use a machine to perform pushdowns. The rope bothered my shoulders a bit (position) so I went with a curl bar. I started with 50lbs and worked my way up to 85lbs.
- Calf raise - I just use a machine in the gym. I'm doing ~180lbs or so.
- Inner and outer rotations for rotator cuff - I added this on workout days based on advice from the PT.
I've started developing some issues again over recent months (especially as I progress. Once I hit 12 reps with my current weight and add 10% going back to 8 reps.).
This time I decided to visit a chiropractor which has yielded positive results (more so that ortho Dr. and PT). However, they have also pescribed PT. He feels that in addition to the standard spinal stuff you hear from any and all chiropractors, I'm running into muscle imbalances (strong chest, weak upper back/shoulders) and similar weaknesses in my joints/tendens. Same story - back on the PT train to strengthen those areas.
As a result I've also added a bit of additional shoulder exercises - reverse pec deck and seated lateral raise (via machine).
At this point what I'm doing doesn't really resemble the allpro prescribed recommendation. I don't know that I should be going back to that again (as I would still meet the definition of 'beginner' as he describes it).
Any suggestions or feedback is appreciated!
Just seeking some advice on the workout program I've been following.
A quick bit about me
- I'm 39 years old
- Weight 252 (have been going up and down in weight since I was 19-20). Currently down from ~280.
- Have been lifting consistently for the past 18+ months - although I've made adjustments to what I'm doing to compensate for pain (shoulder, knee mostly)
- Primary goal at this point is weight loss, although getting stronger and vanity certainly factor in if I can kill two birds with one stone
A few years back I started out with a basic full body routine consisting of compound lifts designed by allpro @ the bodybuilding forums. That routine consisted of:
- Squat
- Stiff legged dead lift
- Bench Press
- Shoulder Press
- Row
- Curl
- Calf raise
For those unfamiliar - the idea is progressive overload with 5 week cycles going from 8-12 reps.
After 2-3 cycles I started running into shoulder pain and instability (instability is hard to explain if you haven't experienced it). I also ran into situations where it felt like my knees would pop and have a 'giving out' feeling as well as pain in my knees.
I went to an ortho MD who diagnosed me with posterior posterior labral tear (identified through MRI - although for the most part seems to have been without symptoms). Additionally, he said I had some rotator cuff degeneration. Knees he diagnosed as just being weak. Muscles were strong enough for the exercise but knees not so much (chalk it up to a lifetime of obesity and general inactivity). We also discussed my poor posture and poor sleeping position. He didn't feel my range of motion and issues warranted anything more invasive than PT - so I did that for a few months (which essentially focused on strengthing my rotator cuff, shoulder, etc.).
Anyhow, I got back to the gym and went with a watered down version of the full body routine that I invented myself (probably never a good idea) to minimize risk of injury.
- Squat was removed and became a seated leg press. I was never consistent enough to make much progression. I started with 100lbs (which was light for me) and worked my way up to 230lbs x 10 reps or so. Not especially great.
- Stiff leggged dead lift was removed and never replaced
- Barbell Bench press transitioned to dumbell bench press (which also seemed to bother me). I eventually settled on a freemotion machine (two indivindual handles that lift a stack). I started with ~50lbs per handle and have worked my way up to 110lbs per handle x 10 reps (although I have no idea how that would translate using a barbell).
- Shoulder press was removed and never replaced. No direct shoulder work.
- Barbell row was replaced with dumbell row. Starting weight was 25lbs and current weight is 65lbs x 10 reps.
- I started with a barbell 50lbs curl. I worked my way up to 80lbs. I had some issues with my elbows (technically not the elbow, but pain in the soft tissue/joint between my bicep and forearm). It got pretty painful during the lift, so I went to a preacher curl machine. I've worked my way up to 125lbs x 10 reps - I'm confident that my barbell curl would be closer to 90lbs (maybe 100).
- Triceps - I use a machine to perform pushdowns. The rope bothered my shoulders a bit (position) so I went with a curl bar. I started with 50lbs and worked my way up to 85lbs.
- Calf raise - I just use a machine in the gym. I'm doing ~180lbs or so.
- Inner and outer rotations for rotator cuff - I added this on workout days based on advice from the PT.
I've started developing some issues again over recent months (especially as I progress. Once I hit 12 reps with my current weight and add 10% going back to 8 reps.).
This time I decided to visit a chiropractor which has yielded positive results (more so that ortho Dr. and PT). However, they have also pescribed PT. He feels that in addition to the standard spinal stuff you hear from any and all chiropractors, I'm running into muscle imbalances (strong chest, weak upper back/shoulders) and similar weaknesses in my joints/tendens. Same story - back on the PT train to strengthen those areas.
As a result I've also added a bit of additional shoulder exercises - reverse pec deck and seated lateral raise (via machine).
At this point what I'm doing doesn't really resemble the allpro prescribed recommendation. I don't know that I should be going back to that again (as I would still meet the definition of 'beginner' as he describes it).
Any suggestions or feedback is appreciated!
0
Replies
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you said your main goal is weight loss. Thats all about what you eat.
What suggestions are you looking for regarding your workout? If something hurts don't do it. If your goal is to get strong, follow a strength building program and modify it where necessary.1 -
Does your gym offer the services of a personal trainer? They can check your form and recommend exercises that won't hurt the parts of the body that are giving you trouble.0
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I would strenuously advise you to seek out a Starting Strength coach (SSC) in your area. Rebuilding the older and slightly worn folk is what they do. The directory for them can be found here: http://startingstrength.org/index.php/site/coaches1
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you said your main goal is weight loss. Thats all about what you eat.
While that's generally true, it doesn't answer my question.What suggestions are you looking for regarding your workout?
What I should be doing differently
CipherZero wrote: »I would strenuously advise you to seek out a Starting Strength coach (SSC) in your area. Rebuilding the older and slightly worn folk is what they do. The directory for them can be found here: http://startingstrength.org/index.php/site/coaches
I'll take a look. Thanks!Does your gym offer the services of a personal trainer? They can check your form and recommend exercises that won't hurt the parts of the body that are giving you trouble.
They do but I think the quality of the trainer isn't guaranteed unfortunately (based on my personal experience anyhow).0 -
you said your main goal is weight loss. Thats all about what you eat.
What suggestions are you looking for regarding your workout? If something hurts don't do it. If your goal is to get strong, follow a strength building program and modify it where necessary.
Basically this.
We can't necessarily tell you what you should be doing differently as it seems that the majority of strength training you do has to be working around injuries/pain. Going back to the original program probably isn't a good idea unless you are now able to do those exercises without pain. (Obviously..which we have no way of knowing)
I would discuss with the Chiro/PT and come up with a plan that will effectively address your imbalances and work around other issues.
My chiro has tested me for muscle imbalances before, and then we discussed what I should work on to improve. It's basically as simple as putting more emphasis on weaker areas, and for me trying to loosen the other areas via stretching or massage. However, I don't have other injuries to work around which would complicate things.
And again, as she pointed out, you said your main goal is weight loss. Your lifting program has little to do with that. Get that in check and find a way to train your weak areas. Getting your body weight down could potentially help you with imbalances/pain.0 -
What, if anything, are you doing for hamstrings? Hamstrings help stabilize the knee. Way back when my PT had me incorporate hamstring curls 8 weeks after ACL surgery (was stationary biking for PT too).
And, as others have said, weight loss is about how many calories you eat.0
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