Advice. Training again. Only upper body ?
Hi,
I've just started training again after a long absence from the game. I'm 30 now and used to train as a teenager and in my early 20's, and only off and on since then. I've recently injured one of my knees and the other one isn't that crash hot either. So my problem is, for the meantime I can't train my legs, maybe for another few months. Can I still expect to make reasonable gains in my upper body ? I've heard that exercises like squats are pretty important to overall growth. I'm doing a full body workout. For now I've only been doing twice a week, as I feel that I haven't recovered enough to go a third time. Maybe I'll work up to training 3 days. My workout is as follows: 3 sets Bench Press 3 sets Chin ups 1 set 1 arm dumbbell rows 3 sets either dumbbell or military press 1 set upright rows 2 sets dumbbell bicep curls 2 sets lying barbell tricep Crunches Session lasts about 45 to 60 minutes All sets done to failure Usually do heaviest set first for 6-8 reps, then lighter and lighter (is this OK) Only warm up with a couple of light sets of Bench Press (this is my first exercise). Don't do any other warm up sets. Is this a decent program ? As for nutrition I've only just started upping food intake this week and been trying to eat as much good stuff as I can get my hands on. No supplements. Been feeling a bit bloated and full. Have already put on about 2kg, but I'm thinking most of this is just food sitting in my gut. LOL. I hope a bit of it is muscle. So what do you guys think ? Am I on the right track ? Cheers, Peter |
You could run the 5x5 and just leave out the squats for now, or try going really light and building up your tolerance (not necessarily squats, but any leg exercises you feel comfortable with). Sorda like physical therapy while smashing the rest of your body.
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Still haven't gone to physio, but just by the way I feel I wouldn't train them in the near future. I just got back on the bike (literally). |
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id sujest if ur worried about your knees. why dont you get a personal trainer to train you, that way they can give you a solid analisis of how far to push and what your ready for.
btw your first question was funny . the one about working upper body and getting gains without working lower body, it funny cause 80% of the guys in my gym dont work lower body cause ' they dont want there legs to be huge like those body builders' hahaha |
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Yeah I know heaps of guys only train upper body, but I think training the legs with the big movements like squats and dead lifts and so on is beneficial for the whole body. |
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also 2 yeas ago i never thort id be the type of person to get a personal trainer , but i have one once every 2 weeks now and have never looked back. id highly suggest atleast having atleast one section , no matter what it costs. |
Who needs a personal trainer when you have these forums? And look at trainers, most em are skinny guys who don't know a thing about lifting weights, but they have a piece of paper that says otherwise.
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