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Weight Lifting

charlie

charlie

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Aug 18, 2013
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Due to health conditions, I have decided to start lifting some weights.

Since a lot of the members here are ex-players, military, etc. I thought I would ask for some suggestions.

I need to start out slow, but I have all the equipment I need, just need some advice and encouragement.

Thanks for any help you guys could give.

Charlie
 
charlie said:
Due to health conditions, I have decided to start lifting some weights.

Since a lot of the members here are ex-players, military, etc. I thought I would ask for some suggestions.

I need to start out slow, but I have all the equipment I need, just need some advice and encouragement.

Thanks for any help you guys could give.

Charlie
Click to expand...
I would highly recommend it. I have more energy, am able to do more things I enjoy, and my blood pressure & blood sugar labs are better when I keep up with my regular resistance training. If you can handle squats and bench, those will maximize Testosterone and Growth Hormone production. Keep weights light to medium at first, and try to use good form so that it becomes an ingrained habit. Later on you can press the bar-bending amounts.... :D
 
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Good for you. My weights have gone dormant this past little while but as soon as I make a full transition into retirement I'm back at it. Keep in mind that I'm closing in on 70 within a few years so my advice will be biased towards the life enhancement, not athletic performance at this point. If you are looking for the latter scratch what I'm about to say.

Don't pick a few favorite exercises and do them ad nauseum. Keep sets to a minimum (three or less......I'd pick two) and do more exercises.

Balance antagonistic muscle groups ( quads/hamstrings, biceps/triceps, front/back torso) . Don't over strengthen one at the cost of the other.

Having said the above, I might suggest that life often causes an imbalance towards the front of the body, so the posterior chain is going to need a little more work. Working show muscles is fun, but counter productive for a healthy body if that's all you do. Our bodies tend to curl as we age. Working the upper back, glutes, hamstrings and calves will pay big dividends on life enhancement.

After a life time of bench pressing......I'd suggest you pass on this one. It's hard on shoulders and causes the pecs to pull you forward. I have titanium in one shoulder and have some pain in the other, and while sports and surgeries played a part, so did bench pressing.

Forget about impressing anyone. Save just a little gas in the tank on most workouts. You can max out occasionally if you wish, but I don't see the benefit of doing it more than rarely.....if at all. I worked out to failure often in the past.....not any more.

Make strength training only a part of your triad. Some aerobic exercise (in moderation) and mobility/stretching should cover the other two legs of your training. I've over looked the latter, and while I'm working to regain some of it, it would have been much easier, and healthier, if I had been stretching all along.

Accentuate the eccentric part of the exercise. You can lift the weight quicker (depending on your age you can even move very rapidly), but lower it as slowly as you are comfortable doing. It's harder work, but it pays bigger dividends.

Have fun doing it. If it becomes a chore, it will go the way of most chores...…….only doing them when you have to:).

Good luck, and work into it gradually.
 
Thanks guys. Any links to some proper exercises. I have some good dumbbells and I can dust off the weights and weight bench.

Right now I am just doing two sets of 3 exercises with the dumbbells.
 
For visualization and demonstration only. Just a few exercises to get you started. This is mostly a hard-core bodybuilding site that has limited benefit for beginners, and those just getting back into the swing of things. It does demonstrate SOME exercises that one can do with dumbbells to to get you started. I stand by my other recommendations until you find your niche.

The Full-Body Dumbbell Workout Program | T Nation
 
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My personal trainer advice among that offered is exercise 4 days a week, 2 day on one day off and 2 days on. Mon. Tues. on, Wed. off, Thur. Fri. on., weekend off

1. Chest, Shoulders, Triceps, abs on Mon. Thurs.
2. Legs, back, biceps, abs on Tues. Fri.

This gives you recovery time without losing gain.

Some guys like M-W-F exercise routine.
The 4 day idea gives you more exercise with good recovery.

Lots of good ways to skin the cat. Do what is within your comfort and confidence. What is important is being consistent and don't hurt yourself.

FWIW
 
One thing I would advise is to be careful with recovery time. I have found as I reached 55, I can no longer train a muscle more than twice a week if training moderate to light in volume. If I train heavier, or with more sets, I may even train those muscles only once a week if I am doing other physical yard work, etc. I guess just pay attention to what your body is telling you, and watch for signed of overtraining. As far as using split routines, etc. I know a lot of combinations will work. Right now I am getting good results with using an upper body/lower body split, and doing each twice a week. I have used the split that Mike Corgan suggested, and it worked for me also. Don't be afraid to experiment with different approaches.... :thumbsup:
 
charlie said:
Due to health conditions, I have decided to start lifting some weights.

Since a lot of the members here are ex-players, military, etc. I thought I would ask for some suggestions.

I need to start out slow, but I have all the equipment I need, just need some advice and encouragement.

Thanks for any help you guys could give.

Charlie
Click to expand...

How goes the battle?
Jaquish Biomedical has produced an interesting training system. The X3 might be of interest. It is being used by people of various stages of health and age.

There is an accessory, the GH Accelerator vibration plate, that is available to add to this system. However it is quite expensive. What is interesting is that this vibrating plate is made in Omaha by a company VibePlate.

There are discount codes found online that provide $50 discount. There was a $75 discount code that may or may not remain active. (Search X3... X3 Bar dicount code.) Just announced... use code X3usersgroup at checkout for a $75 discount.

Jaquish Biomedical | Physical Medicine Research
 
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There are many videos explaining the thinking behind this style of exercise.

There are pro & con positions from all kinds of folks about this concept.

The feature appears to be that there is less joint stress and damage over tratitional weight training.

Also, central to this method is triggering the Central Nervous System (CNS) to grow muscle.

 
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Dr. John Jaquish said:
In two trials, a combination of amino acids, designed for the most anabolic effect were tested. The trials showed lower nitrogen waste than had ever been previously measured, and the trial that measured new muscle development versus control showed a 33% greater muscle growth effect, while body fat was declining. This coincides with other research showing that you can gain muscle and lose body fat at the same time with a proteins surplus and a calorie deficit. I have been taking this super anabolic amino acid compound for a year and it has greatly contributed to the 60 pounds of muscle I have gained after turning 40. - Lucà-Moretti, M. (1998). A Comparative, Double-blind, Triple Crossover Net Nitrogen Utilization Study Confirms the Discovery of the master pattern of amino acids. The Annals of the Royal National Academy of medicine of Spain. – VOLUME CXV. 152(176), 41-5. + Pasiakos, S. M., McClung, H. L., McClung, J. P., Margolis, L. M., Andersen, N. E., Cloutier, G. J., ... & Young, A. J. (2011). Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis–. The American journal of clinical nutrition, 94(3), 809-818.
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Good advice on here but we need to add something.

If you are a millennial I'd suggest plyometrics using Walmart brands. Don't pull too hard (you won't) or they'll snap. Aside from that maybe some light yoga (dont hurt yourself) and maybe a little ballet. Or lift soup cans. That can be very rewarding.

Unmillenial Men: Go heavy or go home. Lift until something snaps then work through it. Try bench pressing to your face, it's a great motivator. Pick up a dumbell and then put it in the rack, some millennial needs it to do wrist curls and they are of no use to you.
Machines: please. They have almost no value
Tracks(ex. Hip Sled) Great for numbers not so good for much of anything else. Dont waste a lot of time and for the love of God dont brag about 'lifting' 700 lbs. You didn't, you slid 700 lbs, ...on a controlled rail...
and not even vertically.
Bench,squat, deadlift, various cleans.
 
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Mike Corgan said:
There are many videos explaining the thinking behind this style of exercise.

There are pro & con positions from all kinds of folks about this concept.

The feature appears to be that there is less joint stress and damage over tratitional weight training.

Also, central to this method is triggering the Central Nervous System (CNS) to grow muscle.

Click to expand...
Do you know anyone who has used this system successfully? I ran into it awhile ago in an advertisement and wondered how effective it would actually be. It has some interesting, convenient features to it. Every exercise system advertisement in history breaks down the science of why it "should work".....but I like to find evidence of real world results outside of a sales pitch...
 
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Jarhead Husker said:
Do you know anyone who has used this system successfully? I ran into it awhile ago in an advertisement and wondered how effective it would actually be. It has some interesting, convenient features to it. Every exercise system advertisement in history breaks down the science of why it "should work".....but I like to find evidence of real world results outside of a sales pitch...
Click to expand...
The best I can day is there are many youtube videos, both favorable and doubtful.

There is an X3 user group on Facebook where people report their experience. There are some impressive testimonials.

You may already know, weight lifters have been using chains and, or, bands with free weights to create variable resistance.

The advantage to this, is the reduction of joint stress, and triggering the central nervous system to signal muscle growth.

The feature here is when doing repetitions that the muscle remains engaged during the enitire exercise. Tension is constant from the weak range to the strongest range. A proper repetition does not lock out at either end so the muscle is constantly working. This is done through the range to fatigue. Multiple sets of an exercise is not needed. Comparatively these workouts take less time than traditional weight lifting.

If you have interest, consider reading Dr. Jaquish's book Weightlifting is a Waste of Time. The book explains how variable resistance works.
 
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Mike Corgan said:
The best I can day is there are many youtube videos, both favorable and doubtful.

There is an X3 user group on Facebook where people report their experience. There are some impressive testimonials.

You may already know, weight lifters have been using chains and, or, bands with free weights to create variable resistance.

The advantage to this, is the reduction of joint stress, and triggering the central nervous system to signal muscle growth.

The feature here is when doing repetitions that the muscle remains engaged during the enitire exercise. Tension is constant from the weak range to the strongest range. A proper repetition does not lock out at either end so the muscle is constantly working. This is done through the range to fatigue. Multiple sets of an exercise is not needed. Comparatively these workouts take less time than traditional weight lifting.

If you have interest, consider reading Dr. Jaquish's book Weightlifting is a Waste of Time. The book explains how variable resistance works.
Click to expand...
Thanks for the info, Mike. I'm aware of the physics behind "time under tension" for muscle loading, and it obviously does make sense. And, being I'm getting to be an old bastard, I need all the help I can get to preserve my joints. :) I'll dig a little deeper to gather some info on the X3.....
 
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Jarhead Husker said:
Thanks for the info, Mike. I'm aware of the physics behind "time under tension" for muscle loading, and it obviously does make sense. And, being I'm getting to be an old bastard, I need all the help I can get to preserve my joints. :) I'll dig a little deeper to gather some info on the X3.....
Click to expand...

If you're interested, there is an anniversary sale now, $100.00 off... the link has the code for check-out

X3 Bar Elite
 
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