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 Training Discussion Board
 Do Ya'll Always Lift Heavy?
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| Author | Topic: Do Ya'll Always Lift Heavy? | ||
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Cool Novice 
Posts: 47 |
Man, I feel like my shoulder just can't take it sometime. I try to lift heavy to failure all the time. I am trying to get as big as I can by summer. The gear is definetely making me stronger but to the dettriment of my elbows and right shoulder. So I wonder if I should start working out light sometime to give my muscles time to reccuporate. If working light is effective, how often should I do it?    | ||
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Amateur Bodybuilder 
Posts: 177 |
Bro, I feel your pain! First off, how old are you? How long have you been training? From my experience which stems over 12 years I will tell you at 30 years old I have finally mastered my own body naturally. From 17-25 all I did was lift heavy all the time. My growth was ok but not nearly what it should have been. 3 years ago I started a program where my workouts were mixed between heavy and light workouts. As an example, this is what my shoulder workout looks like presently. Dumbell presses: 3sets 1st 10 reps 60's I do this for two weeks. On the third week I take 25% off all lifts and try to get out an additional 2-4 reps. On your fourth week you will go back to the heavy sets but try to add 2 1/2 or 5lbs to each lift and repeat the process. I have added very good quality muscle and have prevented burn out because of the variety. The key here is slow, steady gains that are truely attainable. Workout out smart bro and you will grow.  | ||
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Cool Novice
Posts: 47 |
Punch, Wow 45 lbs lateral raises pretty good dude. So inotherwords go heavy for two weeks then go 25% lighter for a week then back to heavy? Btw I am 36 been training pretty hard for about 14 months except for two months off due to a bitchin kidney stone. | ||
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Elite Bodybuilder 
Posts: 766 |
There are a few good ways to help your situation. 1) Do not train to failure all of the time. You should not go to where you are doing a forced rep on every set. At best maybe a forced rep once a workout on an exercise. 2) Prevent this problem by doing rotator cuff exercises before every chest or shoulder workout. Warm your shoulders up very well. Do a couple of sets of overhead dumbell presses with he 5's or 10's for 20 or 30 reps to get some warmth and blood in them. 3) Change your routine up a little. I really think that the other two will fix you for now...but do not go heavy all of the time. Back down just a little bit every once in a while. When my shoulders or elbows start to hurt from whatever reason...I will back down and do something different. Maybe 8 sets of 2 reps with 70-80% of my 1rm with 60 sec rest in between sets. That makes a large difference when I am pushing sets of 350-385 and then I move to where all of my sets are with 275-295. Ask a lot of questions B True | ||
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Amateur Bodybuilder
Posts: 177 |
Thats exactly what Im saying. You will look forward to the light week, believe me. I keep a training log to map out my progress. If I see that I am having trouble increasing 2 1/2-5lbs I may stay with the given wieght for another week before adding. Its really individual, but the basic structure of this workout plan can be applied to any bodypart. By the way, I always pyramid up to my heavy set. As you can see 10,8,6. I too have a bum elbow and especially on pressing movements warm up to my real heavy sets. Whats your current workout? | ||
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Amateur Bodybuilder
Posts: 98 |
b true is absolutely right,as far as rot-cuff exercises.i beleive in training heavy(4-6 rep range) all year round.for myself,this is the only way i have grown.an important factor,when training heavy,is you must warm-up properly.i warm-up w/ light weight and increase to heavier weight while decreasing the # of reps.i haven't felt pain anywhere for 1 full year.an example of my warm-up would look like this for chest: 3 sets of 15 reps(any rot-cuff exercise) ------------------ | ||
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Cool Novice
Posts: 47 |
Thanks for the replys. My current workout is as follows. Mon 5 sets bench(dumbbells only barbell hurts shoulder) Tues - Legs I do abs and cardio 3 or 4 times a week. | ||
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Amateur Bodybuilder
Posts: 177 |
Looks pretty ood Curling. Shoulders and back together a definite no no. Each body part by themselves is a good idea. The only thing I do differently is hit tris with shoulders and bis with chest. This gives me an extra day during the week for incidentals or a needed days rest. I started doing very basic movements for arms (no more fancy cable crap) and my arms have gotten ripped and big. 2 excersizes for bis, 3 for tris. | ||
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Cool Novice
Posts: 47 |
Punch, How many sets and reps for those bis and tris on those exercises? My current bi's routine. 4 sets preacher curls with ez curl bar. then dumbell curls 3 sets increasing 5 lbs per arm until can only do 6 reps then 3 sets of concentrations curls with dumbbells(the kind you lean over and do on your knee) heavy all three sets then 3 sets of hammer curls medium weight enough to pump out 10 reps Then I do a total of 12 to 15 sets for tris various exercises. | ||
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Elite Bodybuilder
Posts: 766 |
Curling...you do a lot for chest man...too many exercises for my taste. I don't worry with machines or cables at all. As soon as I start doing flyes or cables...my shoulders start to hurt...guaranteed. Probably just me though.
B True | ||
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Amateur Bodybuilder
Posts: 177 |
Biceps: Standing easy curl 4sets 1st 10 reps w/25's 2nd 8 reps w/35's 3rd 6 reps w/45's 4th 4 reps w/50's Incline dumbell curls 4 sets 1st 10 reps 40's 2nd 8 reps 45's 3rd 6 reps 55's 4th 4 reps 60's For tris 3 excersises. Head bangers: 3 sets 1st 10 reps 25's Thats it, short and sweet! |
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posted February 12, 2001 10:43 AM