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Re: recovered my health by weight training

Posted: Tue Aug 30, 2016 10:18 pm
by Luke
David N. Snyder wrote: I like the clean and jerk, but mostly do leg presses and bench press. The squat, dead-lift and some other techniques are too hard on the back, at least for me.
You might like some of the squat variations that force you to use lighter weight, such as the front squat (which a lot of people say is great for correcting posture problems) and the barbell hack squat.

(you can also put plates under your heels if you want, too)
https://www.youtube.com/watch?v=EdtaJRBqwes

Re: recovered my health by weight training

Posted: Wed Aug 31, 2016 12:59 am
by DNS
Anders wrote: Have you tried with a belt? Also, if you can do a full 'asian' squat, it should be better for the back (also the fact you can lift much less in full squat means less pressure on the spine of).
:thanks: I'll try that.
Luke wrote: You might like some of the squat variations that force you to use lighter weight, such as the front squat (which a lot of people say is great for correcting posture problems) and the barbell hack squat.
:thanks:

Yes, I think that was the problem I was running into. I know most people squat higher weights than they bench, so was placing more weights on the bar for squats, hurting the back. I need to start with lower weights.

Re: recovered my health by weight training

Posted: Wed Aug 31, 2016 3:04 am
by Rakz
Luke wrote:
Rakz wrote:Interesting results, I think I should try it out myself. I'm not one of those weird western Buddhists with yellow fever that you talk about.
In that case, I will describe my simple little weight routine which helped me improve my health, in case anyone else can benefit from it. I will write a routine with specifice exercises to give a more clear example, but in reality, I will just do the exercises I feel like doing for the body parts I am training that day, although I try to make sure that at least the first exercise I do for a larger body part (quads, back, chest) is a mult-joint movement (these generally have a bigger effect on the body). I do 6 to 12 reps for most exercises, although for abs I will do higher reps (up to 20 or so). There is no need to push yourself to total muscular failure each set. Just push until you feel it's getting quite difficult and you are feeling the lactic acid burn quite a bit.

Workout 1 (Chest, Delts, Triceps, Quads, Calves, Abs)
4 sets incline barbell bench press
4 sets flat bench dumbbell presses
4 sets lying dumbbell tricep extensions
4 sets cable triceps pushdowns
4 sets dumbbell side laterals
3 sets standing dumbbell presses
4 or 5 sets barbell squats
4 sets standing calf raise machine
1 sets ball crunches
1 set twisting ball crunches
1 set lying leg lifts
1 set flutterkicks

Workout 2 (Back, Biceps, Traps, Rear Delts, Lower Back, Hamstrings)
4 sets barbell bent-over rows
4 sets lat pull-downs (or pull ups if you are really strong... not me... lol)
4 sets standing dumbbell curls
3 sets cable curls
3 sets dumbbell shrugs
3 sets dumbell rear laterals
4 sets Romanian deadlifts
3 sets hamstring curl machine

Just alternate workout 1 and 2 every two or three days as you have time. Try to train at least 3 times a week. You can do a little cardio after your workout on cardio machines at the gym if you want to, but it's not necessary. If you go for a short run once or twice a week on other days that can be fine, too.

As I said, you don't need to do the same exercises every time. Do the exercises that excite you that day. If you want to do bench presses on a flat bench first, fine. If you want to use a machine bench press first, fine. If you want to do dumbbell flyes as your 2nd chest exercise, fine.
If an exercise is feeling really great and you want to do 5 or 6 sets, fine. If you are tired and just want to do 3 sets of an exercise that day, fine.
Whatever, just work hard and then move on to the next exercise!
Good stuff, thanks. I will draft my own workout plan soon.

Re: recovered my health by weight training

Posted: Thu Jul 11, 2019 11:48 pm
by DNS
To delay death, lift weights say some studies:

https://getpocket.com/explore/item/to-d ... ket-newtab

Re: recovered my health by weight training

Posted: Fri Jul 12, 2019 1:12 am
by shaunc
I have some dumbbells at home and work out for an hour or so 3 times a week. I haven't trained for a couple of weeks due to a bad flu and am giving myself an extra week off to recover 100%.
I'm 56years old and in relatively good condition, still working as a labourer which includes climbing water reservoirs twice a week.
While no where near the top of the food chain I feel that I'm in reasonably good condition for a bloke of my age.