Posts Tagged ‘workout’

Weight training in a fitness center

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The following plan is one I concocted for a friend of mine who recently underwent a shoulder cartilage injury (Torn labrum). This is just a sample of what I am capable of now. (Haha, tooting my own horn, I know). But this plan also suits any individual, particularly older individuals and athletes, whose shoulers are of particular concern and desires a full body plan sans heavy shoulder work (As the shoulder joint-ball and socket- possesses such a high range of motion that injury is more likely compared to other joint types such as the knee or wrist). Here it is and any commentary is surely welcome. Thanks for reading!

Sample Plan

Alejandro Lopez, CSCS

1. Needs Analysis:

  • No Sport/General Fitness
  • Recovery from torn labrum (heavy shoulder movement counter indicated until further notice)
  • Rebound after deconditioning

2. Exercise Selection

  • Chest –Cable fly, Light dumbbell fly, Pec Dec, Decline Dumbbell Press & Floor Press (If indicated).

*Stay away from barbell exercises as range of motion is limited and may cause further injury.

*Focus on full range of motion and slow-controlled movement

*Never jerk weight up quickly nor drop weight down quickly

*Do not extend arm behind body, in other words stop weight a few inches above chest

  • Back– Light dumbbell single arm row, Machine cable row (wide grip and narrow grip to hit rhomboid, lats, and entire shoulder girdle), Medium grip lat pulldown (cable)
  • Legs– If squats are off limits for you (which I recommend until you heal and recover strength) focus on these exercises: Leg Press, Hack Squat (the machine where you stand diagonally and you squat to push pads on your shoulders up), Alternating Leg Lunge, and isolation exercises like leg curl for hamstrings and leg extension for quads.

*This is where you should go hard since nothing is off-limits as far as injury is concerned

  • ShouldersDo not perform isolation of shoulders
  • ArmsDo not perform any arm exercises over the head. Focus on alternating
    • Dumbbell curls through full range of motion (ROM) and isolation curls for biceps
    • Tricep pressdown [reverse (supinated, palms facing up) and normal grip (pronated-palms facing down) and Lying tricep dumbbell extension for triceps

3. Exercise Order

  • Always perform big, compound movements before isolation, but remember to keep your shoulder in mind, if big compound movements are causing pain, stop and move on to isolation.
  • Perform bigger muscle group exercises like legs before smaller muscle groups like chest or back.
  • Example: When performing chest exercises, Perform Dumbbell Decline or Floor Presses before Fly exercises
    • The compound workouts elicit greater release of hormones: testosterone, IGF-1, Growth Hormone, etc.

      4. Rep/Load Scheme

  • Typically, perform 3-4 sets of 10-15 reps for each exercise. I would usually recommend going lower reps for higher poundage like 6-12 reps at 67-85% your 1 Rep Max) but you need to rebound from your injury and improve you muscular endurance since you have been out of the game for a while lol.
  1. Frequency
  • I recommend engaging in a full body workout three times per week for the following reasons:

    i.      You should not overload a muscle group too much after a period of detraining and injury, so working it slightly three times a week allows for muscle gain at a slow, steady, sore-free pace.                                                     

  ii.      The more muscle groups you stress at a given workout, the more hormones will be released to promote hypertrophy (muscle gain) and strength gains.

  1. Rest Periods
  • The less you rest between sets the more Growth Hormone is released and the greater calories burned; therefore, until further notice, I recommend utilizing a 30 sec-1 min. rest in between every set and 2-3 min rest between each workout.

   7.  Sample Workout

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Legs:  Leg Press3 sets of 15 repsRest 2 min b/w sets Rest or HIIT cardio 1-2 min high intensity spinning or running and 1-2 min of rest and continue-cycle for 15-20 min  Legs: Hack Squat3 sets of 12 repsRest 2 min b/w sets Rest or HIIT cardio 1-2 min high intensity spinning or running and 1-2 min of rest and continue-cycle for 15-20 min  Legs: Alternating Leg Lunge3 sets of 20 repsRest 1 min b/w sets Rest or HIIT cardio 1-2 min high intensity spinning or running and 1-2 min or rest and continue-cycle for 15-20 min  Full Rest,NoWorkOut
Back: One arm dumbbell row4 sets of 12 repsRest 1 min b/w sets   Back:Lat pulldown superset with cable row3 sets of 10 repsRest 2 min b/w sets   Back: One arm dumbbell row2 sets of 20 repsRest 1 min b/w reps    
Chest: Floor Press4 sets of 12 repsRest 1 min between sets(regular dumbbell chest press but on floor not bench)   Chest: Cable Fly superset with Cable Press3 sets of 10 repsRest 2 min b/w sets   Chest : Light Dumbbell Fly on incline bench2 sets of 20 repsRest 1 min b/w sets    
Biceps: Alternating Bicep curl3 sets of 12 repsRest 30 sec b/w sets   Biceps:Concentration Curl2 sets of 20 repsRest 30 sec b/w reps    Biceps: close grip cable curl3 sets of 10 repsRest 30 sec b/w sets    
Triceps: Tricep Pressdown3 sets of 12 repsRest 30 sec b/w sets   Triceps: Reverse- grip Tricep Pressdown2 sets of 20 repsRest 30 sec b/w reps   Triceps: Touching dumbbell floor press(floor press but make dumbbells touch whole time)3 sets of ten repsRest 30 sec b/w reps    

Simply because you are sore from your last workout does not mean that you cannot workout that same body part today. In other words, being sore or experiencing DOMS (delayed onset muscle soreness) does not always imply that the body part is still recovering. So if you feel up to it, try hitting each body part twice per week for greater gains!

Allow me….

Posted: August 27, 2012 in Uncategorized
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I wanted to take this time and step away from providing the best fitness info on the web (At least I like to think so) and request that you all do something for me. It is very simple and should take no more than a minute out of your day. It will be greatly appreciated and handsomely rewarded.  I would love if you asked me for help. That’s it. Post any question, query, comment, picture, likes, dislikes, anything so that I may do my best to help you or better my site and delivery.

I started this blog for this very reason and I am asking a simply favor: allow me to help. Thank you and happy blogging!

We live busy lives. Busy. There is no way around it and there is only minimal respite. We skimp on certain things to make ends meet and indulge in only the barest of desires…..when time permits. But there is one thing that should never be sacrificed in order to keep responsibility in check and that is your exercise.

I stress this not only because you deserve to look your best, not only because it is good for overall health, but because exercising, even minimally, makes accomplishing everything from mowing the lawn to getting the kids to soccer practice much easier. All this brought to you by endorphins, a stronger, and more lightweight you!

Your body responds to the strenuousness of hard exercise by releasing a little feel-good chemical in the brain known as endorphins. These power-packing neurotransmitters elicit a sense of well-being well after your last set is finished. It allows you to tackle the mundane and the stressful with a little more kick. This is partly why you feel such a strong sense of accomplishment and well-being when you step out of the gym and a huge reason why you keep coming back. I suggest you focus intensely on that feeling and learn to yearn for it everyday. Before you know it, you will be back for another round ready for another dose of natural happiness.

There is no shortage of items to be eaten on any given day especially if fitness is far from your prime goal. From the sausage-engorged pizza pie to the tiny, sweet delicacy that is a cake pop, everything is at your disposable when you care nothing for how you look and feel. But if you have the slightest interest in looking how you were made to look and exhibiting your best form, then these choices should be reserved for your most liberal “cheat day.” There are certain foods primed for consumption for every different phase of one’s day from morning to night, but for the purposes of brevity and focus, let’s stick with post-workout nutrition for this article.

When one exerts himself/herself sufficiently during a workout, the muscles’ level of sugar, or glycogen, is depleted almost to nothingness. The muscles then would like nothing more than to be filled right up again with anything you could throw at ’em so that their functionality and recovery may be optimized. You could have that delicious slice of pizza or that delectable cake ball with lessened impact on fat gain because you are not adding to sugar-filled muscles but to empty muscles. But recovery would just not be at all the same. And after all, recovery, that rebuilding of broken down muscle, is exactly what you want and what you were working for (Even you ladies! the more muscle you have the more fat you burn throughout the day). But which foods exactly should you shuttle to tired muscle fibers?

Well the answer depends on what you want out of the fit lifestyle: muscle-gain or fat-loss. Let’s focus on fat loss for now. With fat loss you want to limit carbohydrates and much as you can or manipulate them for optimal use and limited adipose tissue storage (fat gain.) Your body needs carbs for overall health and a steady metabolism. Any diets that remove them completely or limit them extremely is destined for failure because your metabolism will not keep up and slow to a crawl. Having said this, there are two times of the day where you should consume your bulk of carbs while dieting–the morning and post-workout. Since we are on the topic of post-workout, let’s stick with that.

With the basic macro-nutrients in mind, you need your protein and carbs after your workout but leave fat as far as possible from the line-up. When considering protein, the faster the better. In other words, you want the form of protein that will reach your muscle fibers the fastest and there really is no faster than tried-and-true whey isolate or hydrolysate. About 1-2 scoops or 25-50g should suffice for most individuals. The protein is vital in supplying those much-needed amino acids to build-up those torn down muscles and should not be skimped on by any means. (Side note-you may not know this but protein is the most “active” of the three macros meaning that the body burns more calories digesting it than any other–which is a great thing!)

Your muscles not only need protein but also carbs to rebuild and refill. The best form of carb to consume so as to benefit muscles the most are your fast-acting carbs or your “white” carbs like potatoes, white rice, and even sugar( But the right sugar). These carbs require that your body produce insulin for proper digestion. Insulin is a very powerful biological force and very anabolic, shooting the protein/carb combo directly into those debilitated muscles. This makes for a very potent post-workout concoction. (You may note that insulin tends to elicit fat gain and you would be half right. Under normal circumstances that insulin would carry sugar not mainly to muscles because they are already filled up but to the liver and that is not good. This would almost certainly lead to more fat gain which is the reason why consuming candy tends to be counter-productive to good health.)

I recommend 25-50 grams of quality whey protein isolate and 35-60 grams of fast-acting carbohydrates to fuel your success. The combo should be consumed within 1 hour of finishing your last set or last minute of jogging, but the sooner the better. For my next article I will discuss what best to take in when you want to bulk up or build muscle.