Didn’t know if i should put this here or in the beginner section.
i opted for here.
I’ve been inactive for many years.
i use to be a fighter and did a lil lifting,so i’m not completely a beginner but now that i’m 39,300 lbs.,low test,sciatica and weak i feel like more than a beginner.
how should i attack this?
Step # 1: Find a program/plan and be prepaired to do it and stick with it no matter what.
Step # 2: If you don’t already have equipment to workout at home START SHOPPING (or if yer OK with the gym, FIND ONE).
Step # 3: If you suspect low test see your doctor about it ASAP, if the Doc won’t help supplement then look for a new Doc.
Thats enough for now, work on those (it took me so long just to find a program to work with) you HAVE to have a PLAN/mission.
I would recommend the book “The New Rules of Lifting” It has a “break-in” workout for us beginners.
Good luck noober, it maybe hard but only you can do it!
Regarding the sciatica
As far as your exercise program, you should avoid high impact activities, such as running on a treadmill. Water aerobics or some other non-impact form of aerobics, such as an exercise bike, would be advisable. If you enjoy running and want to continue, you should make sure you have very good shoes, and that you run on a soft surface like grass. Don’t push yourself too hard, and take some time to find out what your limitations are. In the weight room you just need to be careful about straining the lower back. Exercises like hanging knee raises and deep leg presses will aggravate the sciatica by straining the lower back.
Form should be more important than how much weight you lift, but this does not mean that you should not challenge yourself. Exactly how someone with sciatica responds to various exercises is varied, so once again you should take it slow at first and find out what your limitations are. A great rule of thumb for exercisers who suffer from sciatica is that if you feel anything in your lower back while performing an exercise, then stop it immediately. Odds are, that movement will end up causing some pain later on.
Notice: I am not a trainer nor am I a Doctor but play one in the bedroom …
It’s all about the baby steps. You can’t master nutrition and training in one fell swoop. Don’t get caught up in the minutiae. Just try to learn and incorporate a little more as you go. In a year’s time, a person can make great changes in their life.
What are your goals?
first,thanks for taking the time on the 4th to post.
my goals are to just get healthier and stronger,and to get down into the lower 200’s.
nutrition is actually the easiest part of the puzzle for me.where i’m lacking is the starting point for lifting with my concerns in mind.
i’ve always liked 5x5 programs but don’t know if using this protocol would be a good idea since i’ve been away for so long.
the other weak spot is supplements.
again thanks for your posts.
The 5x5 routine is self-adjusting. You’ll either be able to lift a weight 5 times or you won’t. Just do it and worry about perfection later.
This is with the proviso that a doctor has checked you out for cardiovascular health and that you are capable of moving yourself about.
If the latter is difficult, start with calisthenics until your joints and tendons can handle moving your own bodyweight, then move on to the weights. Work on mobility the whole way through as well. It’ll serve you well and reduce the risk of injury. Trunk and hip strength will be key at the start so get your your back, belly and hips strong. Static stretching AFTER strength training not before.
I was in your boat…39-turning 40 and so far out of shape it wasnt funny. I had gone from a steady 300lbs to 488lbs on a six foot seven frame. I was out of control.Im ashamed to say I was a former D-1 college football Linemam and let my self go this bad.
Mid January2008…I started to clean up my diet…(baby steps). I restricted cals and went to a semi-low carb diet. the first month I lost like 20 lbs. Next month I stepped it up (baby step) to dialing in my Micro’s.
I tracked everything I ate on fitday and I dialed them in 40% protein 20% carbs 40% fats around 2300-2400 cals. Added in Whey and Fishoils and I lost another 20 pounds. By then I was off and running, and 40lbs down.
Couple more months of sticking to my new eating habbits I got a in a groove picked up a stationary-Bike…started to ride it lil. Lost another 35lbs. 30 mins a day/walking more at work.
In late april I pulled my Power-Rack and freeweights out of storage and got after it…5x5 down and dirty. It was SHOCKING to see how much strenght I had lost. I benched 370lbs in College and Squated 640…I was sick the first time I did 5 sets of 5 for 150lbs and almost passded out…on both the bench and squat.
9 weeks later and another 35lbs lost on 5x5
All my major lifts are over 250lbs …Bench…Squat and Deads. No where near where I was but in only 9 weeks I have come along way. All this wih two blown discs that have been repaird. (babysteps)
In 6 months I have lost 105lbs Im down to 380lbs and losing every week 48" inch waist 55" chest. My goal is 295lbs 14% body fat. In the next 6 months. Will see If I make it…
For your goals…5x5 stick with the compound moves biggest bang for your buck…dont rest alot between sets…no more then 20-35 seconds. You need to be kinda gasping to burn fat…
Sups WHey…to make sure your getting 300g. of Protien a Day…Fishoil(Flameout)…and I take ZMA for the zinc and it makes me sleep good.
You can add in a fatburner(HOT-ROX)…if you want…thats up to you…and BCAA’s do a search on protcol…but really thats abou tit…
Id do cardio on your days off…and 15 mins after all your workouts…
Good luck with your journey…hope this helps.
Hi all im new to this site but need some advice. Im 40 yrs old and have been training in strength and conditioning for some time now, thing is i want to put on some size.
My problem is i work a 4 on 4 off shift system which means i train over an 8 day week, i work two days of days and then straight into 2 night shifts,with 4 days off before the next bout of shifts, all are 12 hour shifts.
I`ve yet to come up with a workable routine that keeps me gaining. Any advice on sets reps and training split would be great
Lee G