Question for gym-goers

Discussion in 'Fitness, Health & Nutrition' started by RandomThoughts, Dec 26, 2012.

  1. Ever over-do it?

    I have been going for about a attendance has fluctuated and not been all it should be but for the past few months I've been keeping at it.
    Basically, we go in 3 times a week, 4 sometimes.
    Stay for about an hour and a half each time.

    I'm largely doing cardio, but I do some resistances as well..yeah I stick to the pneumatic resistance machines and stuff as opposed to free weights because I'm not really looking to join the freak parade down the back.

    Anyways, I use this one machine...not sure what it's called. It's like two handles, you sit down facing away from the machine, with your arms spread out wide holding the handles. Then you bring your arms forwards/inwards without bending them at the elbow.
    Now, I'm a fairly strong dude and I often see that what I put on there is a little greater than, well...mostly everyone I see use it.

    Last time though, I put it up two levels just to see if I could...and I've done myself the same damn "injury" again.
    It's like something under/around one of my shoulder/shouderblades has hyperextended or something, and my back and chest KILLS.
    Like seriously, breathing hurts.
    I had this before, stupidly enough I'm pretty sure it was from the same exact thing. Now I know I have to put up with this feeling for a few days, annoying.

    Annoyed at myself really.
    I mean I know cardio is the "most" important thing I ought to be working on right now, but little bit of ego comes into it I guess, and I don't want to just drop muscle weight too.

    So yeah, anyone ever done themselves in at the gym?

    Also, I'd really like to know a formula for optimal BPM to drop weight.
  2. I'm pretty sure everyone does at some point. The pain will go away eventually.

    I think the machine you are using is a variation of flys.
  3. #3 TheWorst24, Dec 27, 2012
    Last edited by a moderator: Dec 27, 2012
    Start stretching after working out, it'll even increase your gains.

    "yeah I stick to the pneumatic resistance machines and stuff as opposed to free weights because I'm not really looking to join the freak parade down the back."

    Not sure what that's even supposed to mean, but free weights are better in my opinion. It makes your body have more control of the weight, and is a more natural movement...not every body moves the same way. Free weights are easy to use too, you only need a small bench to do hundreds of exercises.

    Edit: And i see you referred to yourself as "strong" because you can do more weight on that machine than most people. More than likely you're able to do more weight because your form is off, and that results in injury. Don't become a "weightlifter", become a body-builder. The amount of weight you lift means nothing, it's only about the tension you create in your muscle.

    Also, it's virtually impossible to "over do it" or "overtrain" if you do exercises in proper form, your muscle will fatigue long before it's able to be injured in any way.
  4. Whats up, I'm a personal trainer and it sounds like you are using the fly machine which works your chest. It is very easy to overdo and you should not go too high with the weight, for a heavy chest workout use the bench (or chest press if you really dont want free weights). You can injure yourself on flys, so I'd stay with a weight which gives a nice resistance and stretch for 12 repititions without excessive strain. I use flys for that extra stretch after bench press, it gets the blood pumping and works the pecs from a different angle.

    I'd recommend moving on to free weights, as they offer a new world and can give you good cardiovascular results so you dont need to spend so much time on the treadmill or whatever. Plus they let you improve your balance and control just start small cos its harder than machines. Hit me up if you need more info I tried not to go on too much. And yeah worst24 is right some stretching after workout and warm up before is advised and make sure you get adequate rest, that means not hitting the same muscles 2 days in a row, get enough sleep, eat well. Good luck!
  5. furthermore BMI is not a valid indicator of healthy body weight. Dont look for formulas, or follow numbers like BMI or weight. If anything look at body fat which you can probably measure at your gym, but I recommend just going of how you look and feel. And don't shy away from free weights, they can raise your metabolism and have you burning more calories, and lean muscle and better posture will make you look like you've lost even more weight than you have. Again, go by look and feel, if you start to look too 'bulky' reduce the amount of weight you lift and raise the repititions. Do less sets more reps, and read into circuit weight training to give a cardio component to your workouts, since it seems your goal is a healthy body composition and weight/physique. Again, more weight is not better. Unless you are trying to build your strength and dont mind possibly getting larger.
  6. O sorry misread BPM for BMI. If you take 220 and subtract your age you get your maximum heart rate. Then find these zones: zone 1: 65-75% of this number zone 2: 80-85% zone 3: 86-90%

    These are mild, moderate and high intensity zones, and you should, once able to, cycle through all of them. Start with mild, then work in some moderate and then some high into your workout (always going back to zone 1 at the end to warm down).

    There is no perfect heart rate for weight loss. The more exertion the more calories burned, and if you eat less calories than you use every day you lose weight. So the more time you spend in the higher zones (once your body is ready) the more calories burned the more weight loss. So you might progress from 5 mins zone 1, 1 min zone 2, 5 min zone 1 until you can do (5 mins zone 1, 2 min zone 2, 1 min zone 3, 2 min zone 2, 5 min zone 1) and so on
  7. i have shoulder issues due to being double jointed. I found that a few different things helped me. I warm up first, i do this by doing a variation of the javorek complex(real easy i dont normally do the whole thing [ame=]Javorek's Shoulder Complex - YouTube[/ame] ), then i always work my way up with weights. If i want to end with say a 85lb dumbell i would first use 40's and do 10 then 50's and do 10 from here i would do 65(10) 75(8) 85(6). It seems like a lot but the first two sets should be pretty easy for you, the real work should be in the last 3. Also after doing bench doing pull overs with a light weight stretches you out and feels pretty good.

    edit::back workouts can strengthen your rear and side deltoid thus holding everything in place more securely during the exercise. also i would consider switchnig to free weights, if you dont have a spotter you can always use dumbells or the smith machine.

  8. Yup, it's thankfully at about 5% of what it was today, which means it's more or less gone. Still going to take it easy until it fucks right off though.

    My gym is quite heavily populated by roid ragers that stare you out for...walking past them to access the change/locker room. I've seen altercations and I just don't need that shit...and to be honest a lot of them just smell fucking wretched.
    So yeah, a pump class in all honesty is going to be as close as I get to doing that on the ongoing.

    Ah, when I said free weights (I was likely the one using the wrong terminology) I was talking about minus the bench etc.
    There are some benches I can use.

    It's on almost every machine.
    Form is OK as far as I know, I had a PT advise on the use and there's floor staff that go about correcting people too.
    I think though, my ego actually got me on this one - I fucked with more PSI than I should have, without gradually moving up...which yeah, is something they specifically advise against, but hey, lesson learned to the idiot that didn't listen.

    Gonna ponder this some.

    Thanks man, that's just what I was looking for.
    So would say a "random" or "interval" setting on the cardio equipment like the bikes and cross trainers be a good idea, or is it better do do it more controlled, one at a time?

    That's a good idea right there. I try and do that with my resistances, start low, end high...yeah sometimes it feels more fatiguing, but I think you rip into yourself a bit less that way.

    Anyways, as I said this annoying fucking condition is *almost* gone then and I'm hoping not to have it recur.
    Thanks for the advice folks, I'll keep it all in mind.

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