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2006/09/02, 10:28 AM
Hey,
I was wondering if i was to take a week of the gum or go to work the legs only because of fear of hurting my slightly sore shoulder would i loose much muscle or power? What is the rate of muscle deteriation on average, is a week goign to even affect me at all? For reference i usually go 4 days a week and usually spend 1 - 1.5 hours each time. I meen how long would it take to loose considerable strength, defination and power from taking a break?
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2006/09/02, 08:15 PM
a week wont do much....although you start to lose some strength quickly....week may in fact help you become stronger if you had not taken a break in a long time and you lift heavy.I have actually gained strength sometimes taking 2 or more weeks off...remember if you're lifting for low reps and high intensity...it's the CNS that recovers slowly....
if you eat right you wont lose much muscle taking few weeks off...
I suggest fish oil, 8-10g split in 2 dosages when you're away from gym or dieting...I take it for general well being daily...
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2006/09/03, 09:24 AM
you mentioned rotator cuff and gave me a link. The excersise dont have much information. Do i do these at home? and what types of excercises do you highly recommend for warming up the shoulder and arm muscles before a workout because for the past 4 months i havent even bothered warming up. I think it would eb a good idea to start now. ANything you can provide will be appreicated. Just need to loosen the arms up a bit more before and id like a fast easy an affective workout to warmup. Thankyou again.
Kind Regards,
Robert
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2006/09/03, 09:39 AM
http://catalog.nucleusinc.com/generateexhibit.php?ID=9305&ExhibitKeywordsRaw=&TL=32737&A=2
^3-5 sets of that for 15 reps
you can do it with bands/dbs/cables...keep the elbow right up against the body...as tight as u can...you can hold a plate between body and arm to make sure u're not cheating...
http://catalog.nucleusinc.com/generateexhibit.php?ID=9305&ExhibitKeywordsRaw=&TL=32737&A=2
do these with motion away from the body
3-5 sets of 15 reps also...
I suggest you do these at the end of your pressing workouts
Also you should as a rule slowly warm up when you lift weights.....which could mean repping the empty bar and slowly adding more weight for 1-5 sets depending on what you're doing...also keep your overall pressing volume reasonable ...and keep muscles balanced....if you do 10 sets of bench/OHP then make sure to do close to that in BOR/Chins....
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2006/09/03, 09:39 AM
there are a couple other stretches on that site...if you choose to do them...do them at the very end of your workouts after finishing with everything...
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2006/09/03, 10:55 AM
hey,
sweet thankyou very much ill deffinately use you advice :-) one last thing are you sure i shouldnt do any warm up excercises before i do all my workouts? like stretches? or just warm up with a lightish weight and stretch after the excercises are all done with the suggestions you gave me?
Thanks again
Robert
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2006/09/03, 07:36 PM
Robert I did suggest you warm up.
"
Also you should as a rule slowly warm up when you lift weights.....which could mean repping the empty bar and slowly adding more weight for 1-5 sets depending on what you're doing
"
If you want you can also jog(5-10 minutes) a bit before working out to break sweat. However it's not that important. Just use a few warm up sets for a given exercise to get the body warmed up and used to the exercise/weight you're going to use for working sets.
Stretches are better done at the end. They dont prevent injuries the way people believe and only serve to drain strength from you. So if you're looking to improve flexibility.....do it after/at-the-end-of your workouts....
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2006/09/04, 10:51 AM
hey,
thanks champ - really appreciate the advice you have given me :-)
Regards,
Robert
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