Workout questions? Ask a Bodybuilder/Personal Trainer

Number of reps and sets? What do you think?

 

Meth...

 

I thought for heavy sets, it was high weight, less reps?

 

IDK, in high school we did, 5 5 5, 3 3 3, 5 3 1, 10 8 6. etc. And do you reccommend these for like the major lifts bench, squat, etc.. Or even workotus with dumbells as well?

 

i go as heavy and as long as i can go

 

Gotcha. What would you recommend rest periods wise? 30 seconds?

 

Alex,

Could use some advise...First, I'm no spring chicken. In 20's, was 5'9 and 200 lbs and less than 10% body fat. In 30's and 40's I ran 30-40 miles a week. Over a 15 to 20 year period, lost a good deal of bulk but still was no lightweight at 185 lbs. and still less than 10% body fat. My joints don't do well with the running anymore so gave that up. I'm back up to 195 and my body fat is over 20% and I've gained 2-3 inches around the waist. My problem is I keep tweaking my lower back (L4 and L5 area). Tweaking is defined as I bend in a normal way, doing something normal (not lifting anything) and I feel a sharp pain.

I've gone to an orthopedic who says bone, vertebrae, and discs look excellent, particularly for my age. It used to be I’d tweak my back and be out of commission for a few weeks at a time. I’ve improved my situation. Now when I tweak my back it’s never bad enough to keep me from walking but it’s painful for the first mile or so. I usually can’t do anything else for the next 3 to 5 days. What I’m looking for some advice with is how I can build strength in my lower back so this doesn’t happen at all.

My routine, for several years, has been I walk (~4 miles) 5-7 days a week with a 40 lb weight vest. For the past 2 years I’ll do 500 sit-ups daily on a situp bench. (The bench has the seated part at ~45 degrees, butt lower than knees, with ankles locked behind a bar.) My range of motion is probably a little less than 90 degrees. For the past couple of months (in an attempt to build lower back strength) I’m doing sit-ups with resistance. I have a weight machine where you sit in virtually the same position as the sit-up bench but there are straps you grab with both with each hand. The straps come over my shoulders and I hold them at the center of my chest. The straps are connected to a weight stack. As you pull forward, you raise the stack. As you go back, you lower the stack. I’m doing 200 reps with 50 lbs. In addition, I do 2 sets of bench presses (20 reps first set, 15 reps second set), arm curls, and upright triceps extensions. I do all my weight lifting these days on my machine (weight stacks) to keep from tweak my back. The last thing I do is hang on an inversion table to stretch my back.

Like I said, my back has gotten better. I don’t tweak it as often and when I do hurt it, the pain is not as debilitating and it doesn’t last as long. Is there anything I can do strengthen my back so I don’t hurt it anymore? Any suggestions would be appreciated.
Thanks in advance.

 

After looking, it doesn't appear the OP has been here in a while...

 

Try some stiff legged deadlifts for lower back, and keep up th ab/core exercises, ad some rope cruches as well.
I have had back issues over the years, but you have to train through your injuries best you can.
A good chiropractor can work wonders. My experience with MD is all they do 4 u is give muscle relaxers or in woorse case, surgery.
Anyone can trim fat and do it fast if they are doing regular workout/fitness routines, just up your protien, cut carbs and drink lots of water throughout the day, water is key to fat loss. goodluck, Kimo

 

anyone have a geraat split routine that they swear by? could be a four or five days split. Thanks!

 

Any thoughts/opinions on DHEA?

 

During the last few years I've been in and out of some half-assed workout routines. Never did any during high school (was home-schooled), did some during the time I was working for the Dept of Corrections, now I'm just doing it to keep from getting fat.
I've noticed that during a workout, it always feels like I've exercised my right side more than my left. No matter how hard I try to make things consistent, it always feels like it's easier to work my right side and always feels like the right side has been worked more. WTF? It's driving me nuts.