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.
