I Haven't Worked Out in Some 20 Years: First Post.

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Chatsworth
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I Haven't Worked Out in Some 20 Years: First Post.

Post by Chatsworth »

Hello, everyone. Newbie here from southern California with some basic questions to either correct or confirm methods to help get me started correctly:

Bio: I'm a 49 year old single (many think I'm in mid 30s) who stands 6'2", and currently weighing around 187lbs. I am small boned(ectomorph) who I would say mirrors the physique of 1980s boxer Thomas Hearns, just not as tight and cut as he was obviously.

Workout History: Before hip injury some five years ago, I occasionally did a lot of bike riding coupled with light chair dips and push-ups to compliment it. I have one disability in that I tore something or did something to left hip region while running seats(not stairs) at a nearby university stadium while trying to start working out some five years ago. i.e., I can't really do any leg exercises such as lunges or squatting. I have a tender left shoulder(I'm right-handed) which in the past has been so painful, that it has forced me from doing any shoulder linked exercises at all. I can do things like military presses( shoulders really respond to this exercise), but not as heavy as good right shoulder dictates I should be going. I will be seeing another orthopedic specialist for hip in a week fwiw.

Goal: A "V" type chest, wider shoulders, and bigger arms.

Okay, some very basic questions:

1) In college, sports nutrition class said water the first hour, with powerade type drinks after that. Still apply?

2) Is Glucosamine Chondroitin, or any vitamin supplement as good as they claim to "lubricate" joints? I'm wondering if that will help shoulder pain and such.

3) I never see weightlifters or bodybuilders ice their bodies after a heavy workout. In the case of hot painful shoulder, is it okay to ice it after all the post stretching?

4) I recently read that if size is the goal, that two sets at a weight that puts the muscle at fatigue on the 12th rep is just as good as four sets of, say, 10 reps. Any truth to this?

5) Given goals, would it be better that I focus on one single area for now, so to assist me in other areas later? That is, if all I did was bicep and arm work for now, for example, would those stronger arms lend themselves to lifting more weight later when I tackle, say, bench presses? Does it work that way, or is a circuit regimen always better?

6) Are those protein drinks found at grocery stores (Naked Juice,Odwalla) helpful for goals?

Okay, that's all I can think of for now. I think I'll peruse the threads to see if they spawn anymore questions.

Thank you all for any assistance you can provide in advance. :)
swanso5
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Post by swanso5 »

- what's actually wrong with yuor hip?? maybe some hip mobility exercices to start with...i find it very hard to beleive that all leg stuff is out of the question as they are the exact things that will strengthen your hip back up

- same with yuor shoulder...if one side is stronger than use db's onlyand only do what yuor WEAK arm can do

- probably a mix of water and powerade..personally during b'ball i havwe water ebfore and during, powerade, protein shake and solid food later with water as well

- glucosamine is good aswell as fish oil (the best in book)

- depending on what's wrong with it...streching might not be the best thing for it...heat before hand and ice afterwards i would say

- i think 2 sets is probably all you need although you might do 4 total sets with 2 warm up sets

- i think you need to focus on your hips and shoulder rehab style before anything as they will only hinder anything else you want to do

- are they really protein drinks>?? i'm in oz but they sound like fruit juices which isn't protein
Chatsworth
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Post by Chatsworth »

swanso5 wrote:- what's actually wrong with yuor hip?? maybe some hip mobility exercices to start with...i find it very hard to beleive that all leg stuff is out of the question as they are the exact things that will strengthen your hip back up

- same with yuor shoulder...if one side is stronger than use db's onlyand only do what yuor WEAK arm can do
I don't know what's wrong with hip. There are days I can barely stand and there are days I feel I can run a 200 meter sprint with no after effects from it. It's very painful in two areas: The outside right below the hip bone can produce a pain which numbs the outside of leg. The other area is the crouch area where the leg meet the torso on the inside. That whole place can get very hot, tender, and painful as it is right now. When I originally hurt it, our "wonderful" HMO system as it is here in the United States, sent me to therapy for six months first, and after I bitched that it wasn't getting any better finally sent me to see a specialist. Unfortunately, job said I had to return to work as coverage had run out. That was about four years ago. I'm hoping to fare better this time around.

One more general question I forgot originally: How soon can one workout after eating?
swanso5
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Post by swanso5 »

you should email Eric Cressey and / or Mike Robertson about this as they will know much more than me

[email protected]

[email protected]

as for eating, i like about 90mins but if i'm in a rush i can eat 30mins and less prior..whatever feels comfy for you
Chatsworth
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Post by Chatsworth »

swanso5 wrote:you should email Eric Cressey and / or Mike Robertson about this as they will know much more than me

[email protected]

[email protected]

as for eating, i like about 90mins but if i'm in a rush i can eat 30mins and less prior..whatever feels comfy for you
Swanso,

Who are these guys? Do they charge?
Chatsworth
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Post by Chatsworth »

One more thing: What do shoulder shrugs work? Is it neck muscles or what?

Thanks.
rohcky
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Post by rohcky »

Chatsworth wrote:One more thing: What do shoulder shrugs work? Is it neck muscles or what?

Thanks.
Shoulder shrugs work your traps, which are the triangular muscles between your neck and shoulders.
swanso5
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Post by swanso5 »

they're 2 of the best rehab type trainers going around and they won't charge over the net just for a few questions answered
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