Weight Training For Beginners

[MADF6]

I can't bench for %^$ cause of my shoulder.

One of the most common injuries of seasoned bodybuilders. Specifically poor rotator cuff development even though supporting structure is strong and developed. Anyone training more than 2 years should do themselves a favour and put in place some kind of maintenance program, or you will eventually pay.

Of course lower back issues are the other common injury.

[MiKa]

Can someone tell me the advantage of lifting 140kg x4 over 90kg x10... Like my mates bench more than me but they only do low reps where as I do 3 sets of 10.. Not just bench dead lift squats etc...

[Topic97]

One of the most common injuries of seasoned bodybuilders. Specifically poor rotator cuff development even though supporting structure is strong and developed. Anyone training more than 2 years should do themselves a favour and put in place some kind of maintenance program, or you will eventually pay.

Of course lower back issues are the other common injury.

Agreed. I have recently come out of an annoying rotator cuff injury period because I neglected both it and my shoulders.

I thought just because I was gaining good definition in my shoulders & delts I didn't need to target them let alone rotator cuff & paid dearly.

Been smashing them lately & it seems to all but have solved my rotator cuff issues and at the same time increased my bench!!

[Wingnut]

Came across this.... <br />

<br />

<a href='http://forums.steroid.com/showthread.php?417613-HOW-TO-CURE-SHOULDER-PROBLEMS-'>http://forums.steroid.com/showthread.php?417613-HOW-TO-CURE-SHOULDER-PROBLEMS-</a>(Trust-me-this-will-do-it-90-of-the-time)#.UOTqX1wazCQ<br />

<br />

Seems pretty legit might give it a go!

Edited 03/01/13 02:20 AM by Wingnut

[MADF6]

Can someone tell me the advantage of lifting 140kg x4 over 90kg x10... Like my mates bench more than me but they only do low reps where as I do 3 sets of 10.. Not just bench dead lift squats etc...

Short answer:

- do both but more like 120kgs for 6-8 and 90kgs for 10. "Generally speaking" 4 reps is too low for stimulating muscle growth however bodybuilders can of course benefit from incorporating strength training, but every workout is not required.

Long answer:

- you don't mention number of sets so hard to comment definitively

- under 6 reps is generally considered strength training, where 6-12 is generally considered muscle atrophy training (bodybuilding)

- I'm no one but as an example I use 4 main types of workouts:

1. Pump/strength which means 2 first exercises 3 sets of 6 reps followed by 3 more exercises with 4 sets of 15 reps (this gets you swole like a mofo and great at getting blood into the muscle)

2. 5 exercises of 4 sets of 6 reps

3. 5 exercises of 4 sets of 8 reps

4. 5 exercises of 4 sets of 12 reps

- given the above I will typically do something like 1, 4, 2, 3 and so on

- sometimes ill perform the same workout type for several weeks too but never too long as the body adapts very fast. This is why you see some people in the gym after years that don't even look like they go to the gym

- reps and sets can vary depending on body type and body part being trained

My honest advice is if you're building muscle then forget the poundage, but "generally speaking" stay between 6-12 reps. Feel the weight on the muscle being worked and consciously squeeze and visualise the muscle like a "spring" recoiling (eccentric phase) and then exploding (concentric phase). This isn't just some thing bodybuilders crap on about - its very, very important.

Edited 03/01/13 03:22 AM by MADF6

[MADF6]

Strapped 60kgs to me again tonight for 8 reps on dips. The bars are starting to squeek a bit, and it's an absolute bastard to get the weight into position and now squash your guts. I understand why the big boys use chains, but unfortunately not an option at my ghey gyms.

Been pansying around with that weight now for at least 2 months now, so next week 70kgs for 6 - provided I don't have a blow-out... :O

[nick d]

^^^Get someone to spot you.

[STAINLESS again plz]

8am tomorrow @ dohertys anyone who wants to watch me punish pazzo

[Pazzo]

Yep back in the gym after 8months.. Not leaving Nitro just helping Staino out.. Don't like lowering my Standards and training at a average gym like Doherty's. lol

[nick d]

I'll tell the boys your coming to roll the red carpet lol, you know its better than Nitro just admit it mate we're all friends here .... might see you there!