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no more running, help me get back into the gym
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 2013-11-11 2:11 PM |
Champion  5312   Calgary |  Subject: no more running, help me get back into the gymSo after 4 years of running a lot I am out due to a damaged nerve in my back caused by the relentless pounding of running up and down steep slopes. The never damage has caused some muscle atrophy in my right quad. The doctor has me on an anti inflammatory and another 'nerve chilling out drug", gabapentin. Anyways, I started swimming again last week and I love it. But it doesn't fill the void left by running. I haven't been in the gym in 4 years and before that I was very sporadic and non systematic in my workouts. I have surfed the net looking for some hints but I don't really like the websites I am finding. I don't know how long I will be out from running and I suspect that even when I am allowed to return I won't be going for 4 hour runs anymore. Right now, I am looking to take my time in the gym seriously, which is not something that I did before but something I did very well with running (although not so much with the time out for injury requirements). I loved lifting in high school and college even though I never really followed any programs. I want to keep the swimming going. I figure 40 minutes in the pool then go to the weight room. But what do I do when I get to the weight room. I am planning 5 days a week, Mon-Fri. I was thinking for the first couple weeks just do one east set of all the exercises on each day. Any advice appreciated. |
| 2013-11-11 11:11 PM in reply to: BigDH |
Master 2380  Beijing | Subject: RE: no more running, help me get back into the gym Originally posted by BigDH So after 4 years of running a lot I am out due to a damaged nerve in my back caused by the relentless pounding of running up and down steep slopes. The never damage has caused some muscle atrophy in my right quad. The doctor has me on an anti inflammatory and another 'nerve chilling out drug", gabapentin. Anyways, I started swimming again last week and I love it. But it doesn't fill the void left by running. I haven't been in the gym in 4 years and before that I was very sporadic and non systematic in my workouts. I have surfed the net looking for some hints but I don't really like the websites I am finding. I don't know how long I will be out from running and I suspect that even when I am allowed to return I won't be going for 4 hour runs anymore. Right now, I am looking to take my time in the gym seriously, which is not something that I did before but something I did very well with running (although not so much with the time out for injury requirements). I loved lifting in high school and college even though I never really followed any programs. I want to keep the swimming going. I figure 40 minutes in the pool then go to the weight room. But what do I do when I get to the weight room. I am planning 5 days a week, Mon-Fri. I was thinking for the first couple weeks just do one east set of all the exercises on each day. Any advice appreciated.
Check out the Stronglifts program. Simple. 3x a week. Will definitely make you stronger. I fell off the wagon about a month ago, but did it from May to September and really felt great! |
| 2013-11-12 12:57 PM in reply to: moondawg14 |
Champion 5312 Calgary | Subject: RE: no more running, help me get back into the gym thanks I checked it out. Considering I haven't been int he gym for 4 years would you really suggest going that heavy that quickly. |
| 2013-11-12 11:05 PM in reply to: BigDH |
Master 2380 Beijing | Subject: RE: no more running, help me get back into the gym Originally posted by BigDH thanks I checked it out. Considering I haven't been int he gym for 4 years would you really suggest going that heavy that quickly.
I started with the empty bar in May. By Sept I was benching 155lbs 5x5, squatting 220lbs 5x5, and deadlifting 275 1x5. That was even after a deload on squats and deadlifts in order to address some pain from form issues. It only goes as "heavy and fast" as you can handle. I had never lifted before this program.
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| 2013-11-14 12:21 PM in reply to: moondawg14 |
Champion 5312 Calgary | Subject: RE: no more running, help me get back into the gym Originally posted by moondawg14 Originally posted by BigDH thanks I checked it out. Considering I haven't been int he gym for 4 years would you really suggest going that heavy that quickly.
I started with the empty bar in May. By Sept I was benching 155lbs 5x5, squatting 220lbs 5x5, and deadlifting 275 1x5. That was even after a deload on squats and deadlifts in order to address some pain from form issues. It only goes as "heavy and fast" as you can handle. I had never lifted before this program.
Thanks. I think I am going to give it a try. I am surprised by how much I am liking the gym. The thing I have with when I googled the program is you take 1.5 minute breaks between sets and 3 minutes between excercises. For a guy who is used to running for 2+ hours straight or doing tempo run for an hour, that seems like a huge waste of time, I mean the sitting around and doing nothing. Did you stick with those rest times? |
| 2013-11-26 7:51 PM in reply to: BigDH |
Master 2380 Beijing | Subject: RE: no more running, help me get back into the gym Originally posted by BigDH Originally posted by moondawg14 Thanks. I think I am going to give it a try. I am surprised by how much I am liking the gym. The thing I have with when I googled the program is you take 1.5 minute breaks between sets and 3 minutes between excercises. For a guy who is used to running for 2+ hours straight or doing tempo run for an hour, that seems like a huge waste of time, I mean the sitting around and doing nothing. Did you stick with those rest times? Originally posted by BigDH thanks I checked it out. Considering I haven't been int he gym for 4 years would you really suggest going that heavy that quickly.
I started with the empty bar in May. By Sept I was benching 155lbs 5x5, squatting 220lbs 5x5, and deadlifting 275 1x5. That was even after a deload on squats and deadlifts in order to address some pain from form issues. It only goes as "heavy and fast" as you can handle. I had never lifted before this program.
I "fiddle with" the rest times to make sure I make my reps. So, if that last squat feels like I'm going to die, I stretch my rest time a little bit. I "max out" at about 5 minutes. It is a little bit of "sitting around." If you can do it faster, especially at first, I think it's fine to just do it as fast as you can. Here's my HRM data from week 7 of the program: http://connect.garmin.com/activity/343946518 |
| 2013-11-27 12:15 PM in reply to: moondawg14 |
Champion 5312 Calgary | Subject: RE: no more running, help me get back into the gym Thanks. I am in week two. Really enjoying it. Even the waiting around. If you give it your all for those 5 reps you need a break, so it doesn't feel like the wasted time I thought it would be. Still figuring out the weight I should use. I think I got the squat and bench figured out. Still figuring out the deadlift and the rows. Fun though. |
| 2013-11-30 9:49 AM in reply to: BigDH |
Veteran 308 | Subject: RE: no more running, help me get back into the gym With damaged nerve I would start with a low weight and slowly increase it. You do not want to get injured again. Also, maybe you hire a trainer for at least a few sessions, so you know what to do. |
| 2013-12-07 5:38 PM in reply to: BigDH |
| 286 , | Subject: RE: no more running, help me get back into the gym I'm following Bill Starr's 5x5 program. It's awesome. I've been lifting for nearly three years, and took a brief hiatus recently...and came back to the gym, feeling uncertain as to how to get myself focused again. This program really did it for me, plus I've seen great strength gains, quickly...without injury. I hope you find a program that suits you.  |
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