Quote:
Originally Posted by top-hat
Workout A
Barbell bench press (2 sets)
Dumbell bicep curls (2 sets)
Lying dumbell tricep extensions (2 sets)
Cable pullback (2 sets)
Flys (2 sets)
Calf raises (2 sets)
Workout B
Squats (2 sets)
Barbell bicep curls (2 sets)
Seated dumbell shoulder press (2 sets)
Quad raises (2 sets)
Assisted pull ups (2 sets)
Assisted dips (2 sets)
Workout C
Deadlift (2 sets)
Lat pull down (2 sets)
Dumbell flys (2 sets)
Close grip z bar tricep presses (2 sets)
Assisted chin ups (2 sets)
Ham presses (2 sets)
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These workouts, do you rotate them daily, weekly or do you just keep to 1 routine?
I can do many of these exercises with the equipment I have, apart from the cable exercises.
Quote:
Originally Posted by Phenom
Stick the the big lifts mate (Squat, Deadlift, Bench & Military Press). Look up Mark Rippertoe - Starting Strength to get a workout plan and how to do the exercises correctly. 5x5 is also a decent beginners program.
You'l need a bar, bench and something to act like a squat rack. The 80kg weights you have will be plenty for while your starting out.
I'm no Doctor or Physio but maybe the weight machines gave you a problem because they tend to isolate muscle groups. If your weak in a particular area I can see how they might isolate the problem and exacerbate it. When you join a gym pick one that has good free weights facilities.
Free weights will work your stabiliser muscles which are the small supporting muscles surrounding the major ones. This will in turn make you much stronger and may help with your injuries as the supporting muscles will be strengthened.
If this is something you go ahead with then please remember the most important thing is to learn how to do the exercises correctly. Have someone teach you and make them watch your form before going it alone. Also start ridiculously light and work your way up.
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I do a lot of squats and bench work. Though my legs are a point of concern, they do have a canny bit of power in them, first time I tried weighted squats I was comfortable with just under 50kg. I'll look up Mark Rippertoe. Most online workout programs I've found have exercises that I don't have the equipment for so I will change the exercise to something similar.
I too think it was the machines isolating muscle groups that caused the problem. I was using a relatively low weight when it happened; a weight that I could comfortably double to squat with. The socket of my hip joint is smaller and less curved than most so a sudden uncontrolled movement (sideways) would force it to dislocate with minimal force.
I've been working the stabiliser muscles in my legs for years, that's probably why there's so much power in them.
Thank's for the advise Phenom and Top-hat. I will make sure the exercise movements are proper and controlled. Start eating a ton more protein too. Think I eat a decent amount of it but will be the first 1 to admit, I've never taken notice of protein or calorie count. Will start doing that too.