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How do I about get back into lifting? Need some background first - I've had issues. Comments?

ElJefeChief
ElJefeChief Posts: 650 Member
edited November 2024 in Fitness and Exercise
Height - six foot two and change
Weight - 189 (as of this morning)
Body fat % - about 15 (according to Fitbit Aria)
Cholesterol, lipids, blood pressure, blood glucose - excellent and significantly improved from 40+ pounds ago (although they were still at least OK then)
Fitness level - Can run a sustained pace of 8+ miles / hour if I need to for multiple miles. Typically run 4-5 miles per day. However, I currently don't lift at all.

Why don't I lift? Chronic musculoskeletal issues, and frankly, I just got burned out on dealing with them. I used to weightlift all the time. What do I have?

* Left shoulder (and probably the right) - Degenerative joint disease, my orthopedist says it's arthritis.
* History of bulging disc in my neck (C3). When it flares up bad, the pain is terrible and lasts for a very long time. It occasionally mildly flares up when I move incorrectly.
* History of compression fracture in L4 vertebra. It occasionally means lower back pain, usually minor. However, a few years ago (granted, back when I was probably 40+ pounds heavier) I developed a back spasm which lasted for OVER A YEAR and again required pain pills, PT, the works.

So, what do I do next? I would like to recomp, but I'm not sure how to approach this. I am underwhelmed by physical therapists, and frankly, I don't technically need one now anyways, as I'm symptom-free.

Personal trainer?

Body mechanics (very hard to find a specialist)?

Anyways, suggestions appreciated.

Replies

  • jersey_54
    jersey_54 Posts: 278 Member
    you gotta find a reason enough
  • ElJefeChief
    ElJefeChief Posts: 650 Member
    jersey_54 wrote: »
    you gotta find a reason enough

    Lifting feels good! I enjoyed the "pump." I liked being strong. I certainly had many reasons to lift, and I'm sure once I successfully got back into the habit, I would rediscover those reasons again.

    The problem is, frankly, I really got turned off (or freaked out, rather) by all of the neck, back, and joint issues. I know I can weightlift, but I'm just not sure how to restart again without aggravating all these things. My doctor and orthopedist have been like, "just get back into it slowly." I've responded by just running like a madman and not lifting at all.

    Sigh.
  • _Bropollo_
    _Bropollo_ Posts: 168 Member
    I'm not gonna touch this one. If you have serious back issues, I wouldn't do anything without consulting a sports medicine doctor.

    I will tell you that I used to be competitive distance runner like you and regardless of what you decide to do about your weight training, it will make it real hard to put on any muscle, along with prematurely wearing your body out to boot. The activity of prolonged running is pretty catabolic and your body will end up breaking down a lot of the muscle it built in a given day. I still run to keep my cardiovascular system healthy, but I keep it fast and short now via interval training, maybe 20 mins or so every other day.
  • _benjammin
    _benjammin Posts: 1,224 Member
    I had shoulder surgery and could likely have the other one done. "Safer" shoulder, chest and back work for me means narrow, neutral grip and no pushing or pulling directly overhead (no OHP or pull/chin-ups).
  • ElJefeChief
    ElJefeChief Posts: 650 Member
    edited September 2015
    _Bropollo_ wrote: »
    I'm not gonna touch this one. If you have serious back issues, I wouldn't do anything without consulting a sports medicine doctor.

    I will tell you that I used to be competitive distance runner like you and regardless of what you decide to do about your weight training, it will make it real hard to put on any muscle, along with prematurely wearing your body out to boot. The activity of prolonged running is pretty catabolic and your body will end up breaking down a lot of the muscle it built in a given day. I still run to keep my cardiovascular system healthy, but I keep it fast and short now via interval training, maybe 20 mins or so every other day.

    I don't personally think long distance running is particularly bad for the body, frankly - my Dad is 76 and still runs almost every day, and has never had any joint issues from it. He's also a retired radiologist and feels the data on running being "hard on the joints" (which seems to be the accepted wisdom on running) is overblown. I heard it said elsewhere on MFP - evolutionarily, we're designed to be runners (in as much as evolution "designs" anything).

    I think any form of exercise has risks, obviously, which should be weighed against the benefits. Weight training has risks - I lifted for years, learned form by taking a college-level weight training course and read bodybuilding books to support my learning, yet I still ended up with shoulder arthritis as a result (my orthopod says its common for weightlifters to get bone spurs and some DJD in the shoulders over time). I'm certainly not denying that running may over time, for some, impart a higher risk for certain kinds of injuries. Of course, keeping my weight low probably helps to minimize those risks. :smile:

    I do agree with the characterization of long distance running as being catabolic - I think that I'm over time developing the look that's common to competitive marathon runners, wiry, skinny, and at worst the "prisoner of war" look (which I don't want).

    As an end goal, I'd like some balanced fitness. Low body fat percentage (probably more around the 10-12 percent range), good muscle tone, yet can still run 3-5 miles at a 8-9 minute pace if I needed to. I'd like to have both cardio and weight training in my rotation. Psychologically, I guess I'm a bit overwhelmed with how to start getting back into the latter.
  • csuhar
    csuhar Posts: 779 Member
    As some have said, it's probably going to be worth your while to double-check with a doctor to make sure there's no additions to the "verboten" exercise list.

    But, on a personal level, after a battle with cancer undid many years of exercise and going to the gym, the first step for me to get back into lifting was simply to step inside the door of the gym.

    Sure, I had to eat a good bit of humble pie and not load up the bar like I used to, essentially starting over from scratch, but the key for me was to simply make myself get back into that habit. That let me get over my fears and start re-developing confidence in what my body could do, despite the fact I also had a new list of things I couldn't do, anymore.

    I think that, as long as it's safe for you to do, returning to your old habits may be a way to at least get back into the groove and you can then adjust to fit your new situation.
  • _Bropollo_
    _Bropollo_ Posts: 168 Member
    The best way to build strength/size quickly is through big, compound, functional movements. Squats, Deadlifts, OHP, Bench, Pull-ups, Rows, and Dips. These will put on the most size with the least amount of input time, and also you are training your nervous system at the same time to get better and doing things you commonly ask your body to do. Pepper in a few isolation movements with your compound lifts each workout . Make sure you hit the same muscles at least twice a week, and keep progressively overloading your lifts. This is the generic recipe for getting bigger as fast as possible (well naturally at least).

    Feel free to add if you want. About 20months into serious programming starting from basically where you were.

    For reference I am 6'4" and was 170lbs soaking wet at my fastest. Not a good look, or very useful, imo. Sprint training gives you better anaerobic endurance, and it definitely helps with stamina trying to bust out lots of sets in the gym in an economical amount of time (I can only spare 90 minutes at the most every day)
  • XavierNusum
    XavierNusum Posts: 720 Member
    I don't think you mentioned any issue that you can't train around. Also strengthening certain parts may help lessen some of those symptoms. BUT you should see a PT or porfessional strength and conditioning coach to build a program that doesn't aggrevate your issues. It's all about how far you're willing to go.

    Also, I don't think the poster above meant that running was any worse for the body than any other exercise, but running can undo a lot of strength training. You strength train to maintain and/or gain muscle mass, but running can make it more difficult to do that.

    If you really have goals of body recomp, you will probably need to reduce the amount of miles you run per week while lifting to build muscle/burn fat to overall reduce BF%. Cardio for fun, Weights to transform.
  • jersey_54
    jersey_54 Posts: 278 Member
    Get back in it, Put up a short term goal, kill it, do it twice, make a pre workout ritual.


    What I did after getting injured in game and got back in it
  • urloved33
    urloved33 Posts: 3,323 Member
    you still run right. i dont think there is anything worst for the body than all the banging banging banging. you do that. with all these issues I would think you would be swimming but you run...so lift light. everything is better when its developed and stronger.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    I have severe back issues (upper back), and I do a lot of isolation lifts that avoid the muscles that can't be worked hard, or movements that will compress the neck vertebrae that are my problem. I can do a lot with my lower body, though, so that's fun. Compound lifts usually hit my problem areas, so they are pretty much out.

    I do PT exercises for the muscles that are my problem. I do try to strengthen them as much as possible, but they are nowhere near ready for real lifting. There's going to be an imbalance; that's part of my injury.

    If you remember what aggravated your conditions, maybe you can figure out what to avoid doing too heavy. You could lift really light, and probably should, but it is also fun to be able to do some lifts full out and have confidence that they won't aggravate anything. Believe me, I know! The only reason I ever stop lifting is from the pain flare-ups, too.
  • piperdown44
    piperdown44 Posts: 958 Member
    Echoing the others above. It would be best to find a sports medicine MD or qualified trainer that can work with you on alternative lifts that don't aggravate anything. There's lots of different lifts that can be subbed in for the standard ones.
    Just one example. Know several guys with severe shoulder problems. They don't BB bench anymore but use DB's as it reduces shoulder joint pressure. Most of them made some nice muscle gains switching to DB's too.
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