Just for beginners

[patchespal]

Is there a board that is geared more for beginners that I can't seem to find?

Some of the replies from more experienced lifters seem a bit 'impatient' to put it nicely.
I know it's hard to read tone on a flat computer screen. That's why we have emoticons.
But when those aren't used, it's hard to 'hear' how the reply is given.
It's hard to post about your confusion or problem when someone posts back they don't get why you don't get it.

[Keith S.]

Nothing specifically for "beginners" but you may want to do a couple searches and look through the Fitness FAQ subforum.

[diamondpete]

Hi Patch, and welcome

This site is very friendly for all, beginners included. We all start somewhere. If you find the answers "curt", it may because, the poster is in a hurry (surfing at work) OR your question does not have enough detail to answer in deopth (for example ht, wt, age, goals, training exp, diet, and so on) OR it may be a question that is in the FAQs and has benn answered many times (and someone is having a bad hair day

It has been one of the string points of this site that we are very welcoming of new members regardless of their training experience. So What I think you may have experience is some kind of anomaly in "our service".

So what I would like to do now is to "solve the problem". Please post your HT WT Goals, experience, comments about diet, in this thread and I guarantee you will not be disappointed in the friendly help and advice you get here.

Now how is that for a deal? Look forward to your next posts and questions.

[tall_drinka_h20]

Don't waste your time anywhere else!!! I am pretty new to all this too (lifting for all of 9 weeks now!) and you are much better off getting your info from experienced people. There's alot of crap advice on the web, but the discussion is always quality here and no question is a dumb question... and I would know, I have asked quite a few already. I would have dropped out of my program long ago without this forum, stick around! Just make sure your question has all the info the reader needs to give a proper response.

[rem1956]

Yeah....give us a chance. We are a friendly bunch here. Welcome, and please do hesitate to ask questions....we are all brothers and sisters in fitness here and no attitudes (well, most of the time).

[patchespal]

I'm not looking for a beginners board elsewhere on the internet, I was looking for one on here.

Anyway, my goal is to get stronger and I don't feel that is happening after a year. I do have shoulder impingement and was given a cortisone shot in October of 2006, and it helped kinda-sorta.

It isn't easy to extend my right arm over my head. I am able to it if I do it a certain way.
I was told by my physical therapist to avoid exercises which build up muscles which draw the humerus upward, narrowing the subacromial space... and to always avoid placing a bar behind my neck.

He also told me to do presses on the floor so my elbows have a stopping point as opposed to doing a chest press on a flat bench and having my elbows go down further, thus creating stress on my shoulder.

I have been able to do DB presses with lighter weights on the flat bench and incline and control how far my arms go down.... but when trying to go up in weight, even on the floor, I can't get past 25lb DBs. I can get the 25lb up and down with better control now, but not many reps and it's taken me over a year to get to this point and I'm not advancing. They are still wobbly going up.

I was able to to one pullup , but not from a dead hang. I could stand at the bar and jump up, stay up for a few seconds and slowly come down.

Chinups were/are a lot easier but still not from a dead hang. And even these I can only do a few from just standing still and using my arms to lift myself up.

For lat pull downs, I have to be careful how far I space out my hands. I place them just right inside the curve. Any wider than that, it's too painful.

So how do I progress?

I am 5'5" and my weight varies from 110-115.
my body fat was measured at the gym using calipers last year... 17.4

I don't belong to a gym anymore. I workout at home.
I don't have anyone here during the day to spot me using a BB so I use DBs often.

I will use a BB for deadlifts, 21's, skull crushers.

I found the book to be confusing as to the workout schedule.
I did all six weeks in one session.

So that's my story.

[Darkmind]

Try doing external rotation exercises, like L-flyes and rear lateral raises. That'll help strengthen the shoulder a little more. L-flyes are some of the exercises under the infraspinatus and teres minor category Back Exercise Menu

You can also do the L-fly seated with a dumbbell. Pick a weight you can do (and remember to please start very light!) for 12 reps per set.

[Jimbo]

Hi Patch. Welcome to the board.

Just curious you said:

I found the book to be confusing as to the workout schedule. I did all six weeks in one session.

What book are you referring to? Sorry if I missed this in your posts above but I didn't see where you shared that?

In regards to the shoulder issue. I feel ya I have the same issue and many others here struggle with it too.

If you do a search in the injury and rehab section regarding "shoulder" you will find some real quality posts there with specific exercises that help alleviate the shoulder issue you have.

If it's really bad you may need to lay off of pressing exercises all together until you get it under control.

The Injury and rehab section is moderated by UconnJulie and she is most excellent at pointing folks in the right direction in these situations. If you dont find what you are looking for create a new post there.

And congrats for sticking with it. Working out at home takes real discipline to keep it going. I started the same myself recently.

Don't give up! Hang in there.

Here's a pretty good site with links to some exercises:

Shoulder / Rotator Cuff Exercises

I have to admit I searched the Injury and rehab section here and there are a TON of threads on shoulder injury. (too many) After wading through a bunch of them I gave up and googled it. We really need a FAQ section in there where we can pin some of the best threads for this specifically. (It seems shoulder impingment issues arise regularly)

[diamondpete]

Hi Patch

Got a bone to pick with you. You said a beginners question, this is not a beginners question, you seem to know what you are talking about.

But even though you have taken the wind out of my sails I will give it a shot.

Your goal is to get stronger, I assume not just in the exercises that you have mentioned as your measuring stick. First off I would advise you to get a good program. New Rules of Lifting for Women is probably a great start. I have not used it (since I am a man) but if it lives up to the great feedback and to the New Rules of Lifting (I bought this one) then it is a great choice.


Shoulder impingement
Sorry I cannot give you any good advice eventhough I have the pleasure of one myself. I would look at strengthening your rotators, but there is a wide range of contradictory advice out there for shoulders and I would really advice to you consult your Doc or PT in determining what you should do.



and to always avoid placing a bar behind my neck.

He also told me to do presses on the floor so my elbows have a stopping point as opposed to doing a chest press on a flat bench and having my elbows go down further, thus creating stress on my shoulder.

Sounds like solid advice. Also, you may want to stay away from dips.


.... but when trying to go up in weight, even on the floor, I can't get past 25lb DBs.

Work on your sticking point. So if it is the first point of your motion, then try something like, a press through the sticing point, then lower and the a full press. So each bench press (even on the floor) will work your weak point 2x (of course you may have to lower the weight).

Strength is upposedly developed faster in the LOWER rep ranges with heavier weight (I d o not know what rep range you are in but try doing sets of 3-5)

Not only mixing reps and sets, but try doing different exercises that put stress on your chest. For example, you could do things like push ups, (elbow to 90% only) elevated push ups. Variety is important in your training.


Pull ups/chin ups
The is a good thread here.

For lat pull downs, I have to be careful how far I space out my hands.

Also try using different grips. different attachments athe gym (or even a towel).


I don't belong to a gym anymore. I workout at home.
I don't have anyone here during the day to spot me using a BB so I use DBs often.

I would look into a full body program. Have a look at NROL for Women. I also work out at home and found the Home Workout Bible to be a great reference. Eventhough it is not made specifically for women, I would look at HomeGrownMuscle . It is from men and is perhaps a bit dated, but it will be a useful resource in that it will show you the kind of routine you can put together at home with very limited equipment (it also list some substitutions for exercises)


I hope this helps. If not, the ask more questions! There are lots of nice folks out here willing to help.