Help with a new routine

"Andy" <[email hidden]> wrote

Quoted message said:

I have just recently started back into the gym after a layoff due to
nagging shoulder injury. After a lot of rehab the shoulder is back in
shape, but I am another matter. As expected, when I hit the gym, I had
lost a lot of strenght in my shoulders and chest. I am slowly working
back into the swing of things. My question is: should I start with a
three day a week, work every body part each day or shout I do a split
routine and concentrate on each body part. I have been doing my
exercises iso-laterally, really concentrating on my form. Should I
continue with the free weights, or head to the machines? Any help
would be appreciated.

Andy,
How long was your lay off? That's the biggest factor in determining what to
start back with.

If you're really completely out of shape, then I'd start with a full body
routine. As soon as your body gets the clue that it's going to be working
again, you can probably change to a more targeted program.

I can't imagine why you want to "head to the machines" unless you meant a
cable pulley thing. (I'm a recent cable convert). Otherwise, stick with
the free weights.

Of course, this all depends on your goals - YMMV and all that.

Selene

Andy said:

Hi all,

I have just recently started back into the gym after a layoff due to
nagging shoulder injury. After a lot of rehab the shoulder is back

in

Quoted message said:

shape, but I am another matter. As expected, when I hit the gym, I

had

Quoted message said:

lost a lot of strenght in my shoulders and chest. I am slowly

working

Quoted message said:

back into the swing of things. My question is: should I start with a
three day a week, work every body part each day or shout I do a split
routine and concentrate on each body part. I have been doing my
exercises iso-laterally, really concentrating on my form. Should I
continue with the free weights, or head to the machines? Any help
would be appreciated.

Andy

IMO there is never a reason to use machines. They force you to do
un-natural movements that can cause injuries. Back when I was a pup I
used the miltary press machine. I can't think of a worse thing for my
shoulders now. Just use very light dumbells at first, etc.

Its been about seven months. I have been doing some cardio, but
obviously not enough. LOL I am pretty out of shape, strenght wise.
it is like I am restarting from scratch. The reason I was thinking
about going to the machines was to get my ass back in the gym grove and
hopefully add some strenght before going back to the more strenuous
free weight routines.

Its been about seven months. I have been doing some cardio, but
obviously not enough. LOL I am pretty out of shape, strenght wise.
it is like I am restarting from scratch. The reason I was thinking
about going to the machines was to get my ass back in the gym grove and
hopefully add some strenght before going back to the more strenuous
free weight routines.

"Andy" <[email hidden]> wrote in news:1114644575.668980.109290
@f14g2000cwb.googlegroups.com:

Quoted message said:

Its been about seven months. I have been doing some cardio, but
obviously not enough. LOL I am pretty out of shape, strenght wise.
it is like I am restarting from scratch. The reason I was thinking
about going to the machines was to get my ass back in the gym grove and
hopefully add some strenght before going back to the more strenuous
free weight routines.

What Selene said. No reason to go to machines unless you prefer them. Get
out the free weights, start with weights that feel light to you, maybe
higher reps like 12-15, increase weights and decrease reps as you're
comfortable.

Hugh

--
Experience keeps a dear school, but fools will attend no other.