Quote:
Originally Posted by UK_Chief
I wouldn't recommend machines - they don't work the smaller stabilizing muscles around joints. I would go for free weights but start very sloooowly and not try to be Arnie to show off in the gym by piling on big weight. Concentrate of proper form and technique on low weight before moving up. You will find if you do that your joints become much stronger and stable - could even fix your gimp shoulder (depends on the injury). If you need a spot, just ask someone in the gym to help out for a heavy set.
To start I would focus on a good all round work out 2-3 times a week, doing compound exercises but as I said before, not going all out Arnie until you are ready. A typical simple work out would look like:
Bench Press
Bent over Row
Shoulder press/military press
Squat/deadlift (whichever you prefer)
Incline chest fly ***May hurt your shoulder so be careful!***
Lateral raise
Pull ups
Dips
Some core/ab work - whatever work for you
Start with around 8 reps, 3 or 4 sets. Make sure you do a warm up on each exercise before adding the weight.
A couple of months doing this work out a couple of times a week would give you a good solid grounding in lifting and then you can start mixing it up a bit.
(*All the above is IMHO)
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Quote:
Originally Posted by Aspengc8
1. dont worry about counting calories right now, just establish good eating habits focusing on quality whole foods, maybe a shake or two if you don't have time to eat. At your height/weight, aim for 3-4 meals a day with 50g protein each meal/shake. 200g is fine for you. Dont be scared of carbs either, just make smart choices. Once you get a grasp on nutrition and finish off the 'newbie' gains, you can worry about counting macros. I've linked this eating plan many times before, and has good overall nutritional concepts. http://www.t-nation.com/free_online_...he_simple_diet
2. If you want to train on machines - thats fine. Run a split like legs/push/pull/off/repeat. 3-4 sets, aim for 8-10 reps. If you get 10, add a little weight. If you get under 6, take some off.
Consistency is king in this game, with both nutrition and training. You could probably hit the gym 6 days a week at your level. When you start moving some serious weight, you will need to take additional rest days. |
I appreciate the advice, thanks! I'm going to Costco after work to grab a Vitamix and some protein and shake materials. I was "going to start" lifting for too long now; time to get going!
I'll keep up with this thread now - any extra advice I can get is appreciated!