Some help needed here, I will be 49 next month and would like to start looking after myself a bit better than I have done in the past. I am really out of shape after a life time of drink and cigarettes and sitting around, I gave up the drink a while back and intend to stop smoking tomorrow.
I got a great deal on a used but mint power rack with weight stack, 125kg olympic weight set trap bar dumbbells and other bits and pieces so I am all set to go. Due to lack of mobility in my ankles and very tight hamstrings I cannot squat very far down without my back rounding I cannot touch my toes, about ten inches past my knees is the limit at the moment. To deadlift I need the bar 15 inches off the floor to keep my back in a straight position, bent over rows and curls hurt my right elbow but seated rows with a parallel grip are ok so are pull up with palm facing me though I can only do 2-3
I would like to try CW TBT would this be ok to start with, should I just squat with a light weight and try to get lower or should I try to get some more mobility and flexibility first - same question for the deadlift. My nephew is coming to the UK this week from the USA and he is bringing me the magnificent mobility dvd and some yoga/pilates stretching dvd’s so the options are there to do both.
Stretching is a good thing. I would do a good one in the morning and the evening, plus short 30-60 second ones through out the day. Zero on the forced stretches, you don’t want to pull something. Remember relaxed muscles strecht better, so setted is better.
49 years to get out of shape so be patient this will take some time. I’ll leave the the lifting and form to the lifters. Lots of great articles to help you on your way. And welcome, glad you made it. Keeping a training log is a great thing to do as well.
Welcome to the site Redial. I’m glad that you are looking at mobility and flexibility. This should be your priority. Until you have that sorted out you can’t get heavy into the lifting. Work with light weights with the range of motion you can manage and keep trying to increase it while maintaining proper form. It will come in time. Like Streamline said, be patient. This is for life. Progress a little each workout, it doesn’t have to be a lot.
CW TBT is a good program, however, you don’t have to get that picky about the rep ranges. You will do better to start with 3x5 for the main exercises and increase the weight a little each time. The periodization thing that is built into this program is really for later on. It’s all good though, just not needed right now.
Congratulations on your resolve, Redial. It is now tomorrow: Have you quit smoking? – Just meant as encouragement for training ‘here and now’, even while thinking long term. I can only underscore the importance of your getting yourself into a condition enabling you to execute the exercises in your program with consistently good form. Using the bar only or just body weight in approaching full ranges of motion is better than adding weights that your muscles, joints, tendons and bones might not yet be ready to handle. If you have never trained before, keep in mind that any exercise is going to bring improvement. Don’t develop bad habits of poor form that can be counterproductive to making real gains, or could even lead to injury. Being older, we must be smarter! Good luck, and take your time.
As others have hinted, forget strength and size for a while, I’d say three months and consentrate on mobility. It will pay back with less injuries. Light weights with as large a range of motion as possible. Increased mobility and muscle tone alone will make you feel so much better.
Just learn the movements. I know lots of guys that learned to squat using things like brooms and mops. Keep it light and get your form clean.
With the deadlift, try something similar to Keystone deadlifts or Romanian deadlifts. Load the bar on something so it’s about mid-thigh level. The pick the bar off, stand up straight, and THEN lower the bar. This is the opposite from the regular DL where you start of the floor and raise the bar. This might help you work on your flexibility.
For squats, try doing front squats with a broom or mop.
Take some video of yourself and see what you look like. Pick out what you’re doing wrong and fix it, and move on.
Let us know what you’re doing, maybe even post your videos, and we’ll give you feedback.
Thanks for all the advice I will certainly be paying attention to it, I have a few injuries from years back that still cause me problems, a broken hip that never really got any strength or mobility back, broken ankles, shoulder, wrist and a knee, mostly caused by falling over in my drinking days !
Turned out I have osteoporosis (weak bones) I really think this was caused from serious inactivity - when I broke my hip about 25 years ago I remember the doctors were very impressed with my bone strength and density - sadly it has been all down hill from there, on the bright side a good exercise regime and a healthy diet should start to show some improvement in that department - I just hope I haven’t left it too late.
As for the smoking, I am reading Allen Carr’s Easy Way To Stop Smoking - he encourages the reader to smoke while reading the book and to stop when the book is finished. I will finish the book tonight and throw any tobacco I have left in the bin before I go to bed.
Anyone reading this who smokes and wants to give up could do a lot worse than read it, he deals quite a bit with the fear of giving up ie: how will I ever again enjoy a meal or drink without a cigarette - smokers and ex smokers will relate to this fear.
Anyway tonight I will stop smoking and tomorrow start the stretching exercises and on Monday I will begin with light weights and try to keep good form. I can’t do the video at the moment as I sat on my camera and bust the lens last week.
Thanks all for taking the time to reply to my questions, sorry if I went onandonandon… a bit.
Jeez, guy, I sympathize. After 30 or more years of changing priorities from body buliding ( I pushed this in my twenties} I’m getting on your case. Yet your ass off the pallet, quit the smoking, and get back into being the man you need to be.
Look, I’ve been through all the rotator cuff injuries shit that you can think of, and I’ve concluded that that weight training is the only way to get out of this pain.
Work your way out of this situation gradually (donj’t over strain the rotaler muscles), but concentrate on the pecs and deltoids. (Oh, by the way, start to like yourself!)
[quote]redial wrote:
Finished the book and smoked my last ever cigarette.[/quote]
Redial, welcome. Stu & Pencil gave some good sound advice. The only person you’re lifting for and against is you. Take it slow and work on form. Proper form will decrease the chance of injury once more and more weight is added.
As for the smoking. Forever is such a long time. I’ve found it easiest to quit addictions for today and today only. I repeat this every day.
I would recommend working flexibility and calisthenics to attain a basic level of fitness and mobility before starting [/b]any[\b] weight training.
If you have not worked with weights before, Mark Rippetoes Starting Strength is an excellent book to read for basic and safe exercise execution. Hell, read it anyway even if you think you know what you’re doing.