Anyone want to shape up in 2018? A continuing journey.......

markymark550

I'm probably weird in that shoulders are my favorite muscles to train. Overhead press might be my favorite exercise lol.

I agree with you gambs, in that shoulders are easily injured. My only advice would be to properly warm them up before doing presses and raises. Arm circles (both forwards and backwards) along with some side rotations usually get me warmed up enough to move on to the main exercises.

I love doing what I call the raise circuit. It's 10 front raises, followed immediately by 10 lateral raises, and finally 10 bent over rear delt raises. Rest about 90 seconds or so then repeat. I started out doing 4 sets, but have gotten it up to 8 sets now. When I get to 10 sets, I'll up the weight and work back up to 10 sets. Your shoulders should be burning (a good burn lol) when you get done.

curmudgeoness

mcgruff10 said:

Thoughts_Arrive said:

mcgruff10 said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

My workout includes all the following at 10 reps in 3 sets, currently using 11lb of weights on each dumbbell for each excercise...

Lateral raises
Shoulder press
Alternated biceps curls
Triceps kickbacks
Kneeling one arm rows
Bench press
Lying fly

All from this page...
https://dumbbell-exercises.com/best-dumbbell-exercises/#6

So this would be a circuit, no?  @rgambs
I am definitely thinking you can bench press more than 22 lbs.  Don't forget legs.

Batman never skips leg day.

I agree, you should be able to increase your weight for bench press. I'd suggest working in some pushups, too.

@Thoughts_Arrive it sounds like you are at a good weight for lateral raises for now.

In general, you want to work your larger muscles first, so start with chest and back, then move to shoulders, then arms.

And don't forget core. We've been over that before, I think. :-)

Resting: I think one minute rest is enough for what you are doing. Lifting heavy for deadlifts or squats, etc., you would want to get a full two minutes of rest. But assuming that your heart isn't racing, one minute is plenty. Use that time to stretch more than to check your email. :-)

oftenreading

curmudgeoness said:

mcgruff10 said:

Thoughts_Arrive said:

mcgruff10 said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

My workout includes all the following at 10 reps in 3 sets, currently using 11lb of weights on each dumbbell for each excercise...

Lateral raises
Shoulder press
Alternated biceps curls
Triceps kickbacks
Kneeling one arm rows
Bench press
Lying fly

All from this page...
https://dumbbell-exercises.com/best-dumbbell-exercises/#6

So this would be a circuit, no?  @rgambs
I am definitely thinking you can bench press more than 22 lbs.  Don't forget legs.

Batman never skips leg day.

I agree, you should be able to increase your weight for bench press. I'd suggest working in some pushups, too.

@Thoughts_Arrive it sounds like you are at a good weight for lateral raises for now.

In general, you want to work your larger muscles first, so start with chest and back, then move to shoulders, then arms.

And don't forget core. We've been over that before, I think. :-)

Resting: I think one minute rest is enough for what you are doing. Lifting heavy for deadlifts or squats, etc., you would want to get a full two minutes of rest. But assuming that your heart isn't racing, one minute is plenty. Use that time to stretch more than to check your email. :-)

Unless you’re expecting a text from Agnes 

Thoughts_Arrive

This guy is a lifesaver!

https://www.youtube.com/watch?v=v8y8dQZMJXw

Thoughts_Arrive

rgambs said:

Thoughts_Arrive said:

I have a question, how long do I rest between sets?
I am currently resting 1-2 minutes.

There's no set time, you want to rest the shortest amount of time that doesn't negatively impact the next set.
It sounds like your intensity is low, so 30-60 seconds should be enough.
You should probably not fully catch your breath through an entire workout, you should always be just a little winded.

Thank you.
Yeah, starting light. I actually started on 9lb. Taking it slow.
Today I increased my reps to 12 for all exercises except the lateral raises and shoulder presses. I still cannot complete my last set of lateral raises. 
I've also noticed my left arm always struggles more than my right arm. What's with that?

Thoughts_Arrive

markymark550 said:

I'm probably weird in that shoulders are my favorite muscles to train. Overhead press might be my favorite exercise lol.

I agree with you gambs, in that shoulders are easily injured. My only advice would be to properly warm them up before doing presses and raises. Arm circles (both forwards and backwards) along with some side rotations usually get me warmed up enough to move on to the main exercises.

I love doing what I call the raise circuit. It's 10 front raises, followed immediately by 10 lateral raises, and finally 10 bent over rear delt raises. Rest about 90 seconds or so then repeat. I started out doing 4 sets, but have gotten it up to 8 sets now. When I get to 10 sets, I'll up the weight and work back up to 10 sets. Your shoulders should be burning (a good burn lol) when you get done.

Thanks.
I've started as of today to warm up my shoulders.
I always get a snap/pop in my right shoulder when I raise and lower my arm. I've had this issue for a while and will ask my physiotherapist about it. I believe it's from bowling when playing cricket.

Thoughts_Arrive

curmudgeoness said:

mcgruff10 said:

Thoughts_Arrive said:

mcgruff10 said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

My workout includes all the following at 10 reps in 3 sets, currently using 11lb of weights on each dumbbell for each excercise...

Lateral raises
Shoulder press
Alternated biceps curls
Triceps kickbacks
Kneeling one arm rows
Bench press
Lying fly

All from this page...
https://dumbbell-exercises.com/best-dumbbell-exercises/#6

So this would be a circuit, no?  @rgambs
I am definitely thinking you can bench press more than 22 lbs.  Don't forget legs.

Batman never skips leg day.

I agree, you should be able to increase your weight for bench press. I'd suggest working in some pushups, too.

@Thoughts_Arrive it sounds like you are at a good weight for lateral raises for now.

In general, you want to work your larger muscles first, so start with chest and back, then move to shoulders, then arms.

And don't forget core. We've been over that before, I think. :-)

Resting: I think one minute rest is enough for what you are doing. Lifting heavy for deadlifts or squats, etc., you would want to get a full two minutes of rest. But assuming that your heart isn't racing, one minute is plenty. Use that time to stretch more than to check your email. :-)

Thanks.
Which exercises target the back?
I do a plank (minimum 1 minute, trying to get to 2 minutes) and push ups every day so that should cover the core?

rgambs

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I have a question, how long do I rest between sets?
I am currently resting 1-2 minutes.

There's no set time, you want to rest the shortest amount of time that doesn't negatively impact the next set.
It sounds like your intensity is low, so 30-60 seconds should be enough.
You should probably not fully catch your breath through an entire workout, you should always be just a little winded.

Thank you.
Yeah, starting light. I actually started on 9lb. Taking it slow.
Today I increased my reps to 12 for all exercises except the lateral raises and shoulder presses. I still cannot complete my last set of lateral raises. 
I've also noticed my left arm always struggles more than my right arm. What's with that?

Hahahaha that's the man-time effect.
Certain solo endeavours are typically performed often and energetically with the dominant hand, leading to a better mind-muscle connection and increased muscle tone.

Thoughts_Arrive

rgambs said:

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I have a question, how long do I rest between sets?
I am currently resting 1-2 minutes.

There's no set time, you want to rest the shortest amount of time that doesn't negatively impact the next set.
It sounds like your intensity is low, so 30-60 seconds should be enough.
You should probably not fully catch your breath through an entire workout, you should always be just a little winded.

Thank you.
Yeah, starting light. I actually started on 9lb. Taking it slow.
Today I increased my reps to 12 for all exercises except the lateral raises and shoulder presses. I still cannot complete my last set of lateral raises. 
I've also noticed my left arm always struggles more than my right arm. What's with that?

Hahahaha that's the man-time effect.
Certain solo endeavours are typically performed often and energetically with the dominant hand, leading to a better mind-muscle connection and increased muscle tone.

I was guessing that was why as I am right handed.

njnancy

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I have a question, how long do I rest between sets?
I am currently resting 1-2 minutes.

There's no set time, you want to rest the shortest amount of time that doesn't negatively impact the next set.
It sounds like your intensity is low, so 30-60 seconds should be enough.
You should probably not fully catch your breath through an entire workout, you should always be just a little winded.

Thank you.
Yeah, starting light. I actually started on 9lb. Taking it slow.
Today I increased my reps to 12 for all exercises except the lateral raises and shoulder presses. I still cannot complete my last set of lateral raises. 
I've also noticed my left arm always struggles more than my right arm. What's with that?

Hahahaha that's the man-time effect.
Certain solo endeavours are typically performed often and energetically with the dominant hand, leading to a better mind-muscle connection and increased muscle tone.

I was guessing that was why as I am right handed.

I'm not sure if I needed to know that or not. But it's so obvious that it's interesting. 

I'm glad you guys are helping each other out, but weight lifting is not where I am at. 

And I've got two blown rotator cuffs so I agree that shoulders do not age well. Same with my back & neck - they were all broken/injured a long time ago and were manageable, but time wears on bones and joints that have been injured. I have to exercise differently to protect my back. 

Anyway - I need to find a yoga thread. This stuff is too hard core for me. Especially right now. 

Happy lifting! And eat healthy - I'm talking to you gambs!

markymark550

Thoughts_Arrive said:

curmudgeoness said:

mcgruff10 said:

Thoughts_Arrive said:

mcgruff10 said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

My workout includes all the following at 10 reps in 3 sets, currently using 11lb of weights on each dumbbell for each excercise...

Lateral raises
Shoulder press
Alternated biceps curls
Triceps kickbacks
Kneeling one arm rows
Bench press
Lying fly

All from this page...
https://dumbbell-exercises.com/best-dumbbell-exercises/#6

So this would be a circuit, no?  @rgambs
I am definitely thinking you can bench press more than 22 lbs.  Don't forget legs.

Batman never skips leg day.

I agree, you should be able to increase your weight for bench press. I'd suggest working in some pushups, too.

@Thoughts_Arrive it sounds like you are at a good weight for lateral raises for now.

In general, you want to work your larger muscles first, so start with chest and back, then move to shoulders, then arms.

And don't forget core. We've been over that before, I think. :-)

Resting: I think one minute rest is enough for what you are doing. Lifting heavy for deadlifts or squats, etc., you would want to get a full two minutes of rest. But assuming that your heart isn't racing, one minute is plenty. Use that time to stretch more than to check your email. :-)

Thanks.
Which exercises target the back?
I do a plank (minimum 1 minute, trying to get to 2 minutes) and push ups every day so that should cover the core?

Exercises to target the back are pretty much any pulling motion. Pullups, rows, pulldowns etc. As your pulling, try to imagine pulling from your elbows and not your hands. That will help target your back more and help create the mind muscle connection. 

Thoughts_Arrive

njnancy said:

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I have a question, how long do I rest between sets?
I am currently resting 1-2 minutes.

There's no set time, you want to rest the shortest amount of time that doesn't negatively impact the next set.
It sounds like your intensity is low, so 30-60 seconds should be enough.
You should probably not fully catch your breath through an entire workout, you should always be just a little winded.

Thank you.
Yeah, starting light. I actually started on 9lb. Taking it slow.
Today I increased my reps to 12 for all exercises except the lateral raises and shoulder presses. I still cannot complete my last set of lateral raises. 
I've also noticed my left arm always struggles more than my right arm. What's with that?

Hahahaha that's the man-time effect.
Certain solo endeavours are typically performed often and energetically with the dominant hand, leading to a better mind-muscle connection and increased muscle tone.

I was guessing that was why as I am right handed.

I'm not sure if I needed to know that or not. But it's so obvious that it's interesting. 

I'm glad you guys are helping each other out, but weight lifting is not where I am at. 

And I've got two blown rotator cuffs so I agree that shoulders do not age well. Same with my back & neck - they were all broken/injured a long time ago and were manageable, but time wears on bones and joints that have been injured. I have to exercise differently to protect my back. 

Anyway - I need to find a yoga thread. This stuff is too hard core for me. Especially right now. 

Happy lifting! And eat healthy - I'm talking to you gambs!

I meant right handed for writing and other day to day tasks.

Thoughts_Arrive

markymark550 said:

Thoughts_Arrive said:

curmudgeoness said:

mcgruff10 said:

Thoughts_Arrive said:

mcgruff10 said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

My workout includes all the following at 10 reps in 3 sets, currently using 11lb of weights on each dumbbell for each excercise...

Lateral raises
Shoulder press
Alternated biceps curls
Triceps kickbacks
Kneeling one arm rows
Bench press
Lying fly

All from this page...
https://dumbbell-exercises.com/best-dumbbell-exercises/#6

So this would be a circuit, no?  @rgambs
I am definitely thinking you can bench press more than 22 lbs.  Don't forget legs.

Batman never skips leg day.

I agree, you should be able to increase your weight for bench press. I'd suggest working in some pushups, too.

@Thoughts_Arrive it sounds like you are at a good weight for lateral raises for now.

In general, you want to work your larger muscles first, so start with chest and back, then move to shoulders, then arms.

And don't forget core. We've been over that before, I think. :-)

Resting: I think one minute rest is enough for what you are doing. Lifting heavy for deadlifts or squats, etc., you would want to get a full two minutes of rest. But assuming that your heart isn't racing, one minute is plenty. Use that time to stretch more than to check your email. :-)

Thanks.
Which exercises target the back?
I do a plank (minimum 1 minute, trying to get to 2 minutes) and push ups every day so that should cover the core?

Exercises to target the back are pretty much any pulling motion. Pullups, rows, pulldowns etc. As your pulling, try to imagine pulling from your elbows and not your hands. That will help target your back more and help create the mind muscle connection. 

How can I do that with dumbbells? I don't have anything else.

markymark550

Thoughts_Arrive said:

How can I do that with dumbbells? I don't have anything else.

https://dumbbell-exercises.com/exercises/dumbbell-back-exercises/

https://www.manvsweight.com/pull-up-alternatives/

Thoughts_Arrive

Feeling sore now, 12 hours after my session. I guess that is what doing 12 reps per set as opposed to 10 does. Glad to be sore.

Thoughts_Arrive

markymark550 said:

Thoughts_Arrive said:

How can I do that with dumbbells? I don't have anything else.

https://dumbbell-exercises.com/exercises/dumbbell-back-exercises/

https://www.manvsweight.com/pull-up-alternatives/

Thanks!
That first link is the website I've been using for my current exercises ha
I guess I am already working my back as that first link shows the kneeling one arm row.

Thoughts_Arrive

Should I do the back exercises one day and the exercises I currently do for my arms and chest on another day?
Or is that too much weight work?
Then there's legs, geesh!

markymark550

Thoughts_Arrive said:

Should I do the back exercises one day and the exercises I currently do for my arms and chest on another day?
Or is that too much weight work?
Then there's legs, geesh!

Honestly, it's personal preference. If you do the exercises you listed previously and feel that you can do rows/pull ups with good form, then go ahead.

Some people like to focus on one muscle group during a workout. You'd basically break down your training into chest day, leg day, shoulder day, back day, and arm day. I usually follow this kind of schedule when I am able to get to the gym 5+ days a week. Some people do a push/pull/legs program, which is good for when you can't workout every day. Still others will do full body workouts whenever they train. There's some scientific research that found full body workouts get better results; however, I find them to be really taxing on my body and just aren't as fun imo. Look at your schedule and build a workout plan for that schedule. Try different methods out and find one that you like.

curmudgeoness

I think (not sure!) that some people break it down into: leg day; back and biceps; chest, shoulders, triceps. But don't quote me on that.

I'm about to move to a four day/week plan, where I do lower body twice a week and upper body twice a week, 75-90 minutes/ session. (I do core at least five days a week.) You do need to figure out what works for you.

markymark pointed you to good dumbbell exercises for your back. If you don't have a pull-up bar, I suggest getting one (that second link he shared has some portable/ affordable options). If you can't do pull-ups unassisted, a set of bands can offer you support/ assistance until you are strong enough for unassisted pullups.

Not a man, but I think your dominant side is going to be stronger because you use it more in most activities. :-)

Thoughts_Arrive

Thanks guys.
Yes I still struggle with my non dominant arm.
Lateral raises still struggling to get to 10 reps.
I'll just work it out as you guys said.

I have two questions,

1. Usually I eat a banana and have a coffee when I wake up before my weight session.
I then read online today that you should not do weights on an empty stomach as that can lead to you burning muscles instead of fat.
This website suggested having a banana and piece of wholegrain bread 30 minutes before beginning your weight session.
Can anyone confirm this is the case?

2. After each weight session I hop onto my spin bike and do 30-60 minutes of cardio/fat burn followed by push ups, bench dips and a plank for over a minute. Is this a good or bad thing to do? Would this cause my muscles to be burned off seeing I am only fuelled by coffee, a banana, and piece of bread?

Thanks in advance.