Originally Posted by Lawrence08648 (Post 11327435)

1) Your bike looks too small - yes, 2 CM, but I'm making do until spring
2) You should be concentrating on weight loss, not bulking up, you're too heavy - yes, I've lost 17# so far but I don't mind "bulking up" slightly, the weight I want to lose is belly fat!
3) For every weight exercise you need to do the counter stretching exercise - this book seems pretty serious - I don't know enough to pick & choose and create my own program
4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week - don't know why, although I ride 5 days and do gym on the other two
5) Consider calf exercises such as toe lifts - I'll look these up, but see answer to #3
6) Dump the behind the neck squat and do a dead lift instead - I might need to do this
7) Elbow out rows? Your arm and weight should be parallel to your body - I'm not sure what you mean
8) What about core exercises? What about ab exercises? - what are ball scrunches and reverse scrunches?
9) For flexibility consider yoga, not weight lifting - I wasn't looking at lifting to improve flexibility - that seems like a separate area - I do some stretching for that

Originally Posted by Lawrence08648 (Post 11327435)

1) Your bike looks too small
2) You should be concentrating on weight loss, not bulking up, you're too heavy

This is such a subjective comment and a rude one at that. You can focus on whatever you want. By building muscle one will burn more calories of fat which aids in weight loss. Although the rep ranges you are doing are more for endurance. Which is good because you are still a beginner lifter. One thing to remember is if you havn't lifted much weights that your muscle and bone mass will not be the same as when you were younger and they will take longer to respond to training.

3) For every weight exercise you need to do the counter stretching exercise

Agreed, if you do a squat you want to do something like a deadlift to work the opposing muscle.

4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week

Wrong, mens peak bone mass is around age 50-55 so if he quits lifting he will lose bone mass a lot faster than a younger athlete who doesn't have to worry about endurance exercise affecting bone mass as much. At later ages one needs weight bearing exercise (lifting weights or manual labor) as opposed to non weight bearing exercise (running, biking, swimming) to help bone mass stay the same, increase and or decrease the rate of bone loss.


5) Consider calf exercises such as toe lifts

Worry about getting into the general part of lifting weights, you are already using your calves during your other leg exercises. Wait till you are in a little bit better shape to add exercises.

7) Elbow out rows? Your arm and weight should be parallel to your body

Elbow out rows will work the rear deltoids instead of the lats. Elbows out are not hard on the joints and there are many ways to do several exercises that are beneficial to the body.

8) What about core exercises? What about ab exercises?

A squat and push ups work the core pretty well, hes not a bodybuilder anyways. He is a beginner exerciser where his main focus should be to get the general lifts down before progressing to more difficult exercises. He also had a swiss ball crunch which works the abs...


9) For flexibility consider yoga, not weight lifting

Originally Posted by tadawdy (Post 11328755)

I've read through that book, and it seems pretty solid. The only criticism I have is that, as you have noticed, some exercises don't work as well for some people, and substitute exercises aren't really provided. Being older generally means less flexibility, and it can make certain movements difficult.

The barbell back squat is a good example. Great exercise, provided you can do it with good form, and its results are difficult to replicate elsewhere. My guess, from your description, is that it is difficult for you to point your elbows far enough back to create the shelf you need for comfort in this lift. You shouldn't dislocate your shoulders to make it work. Find another, similar exercise in which you can load yourself differently. If your gym has a hex bar, for example, it isn't the same, but can be a good substitute. Hack squats can be good, too. Step-ups and lunges, either loaded in the hands or behind the back, are also useful.

With limited flexibility in your shoulders, compounded with increased thoracic kyphosis and a head-forward posture (common with advancing age), it can be nearly impossible for one to do the back squat with good form and comfort. Don't know if this contributes to your issues, but I've seen it in older trainees.

As for rowing with elbows out: it's a valid variation, but I wouldn't say it's the standard. Elbows in is more common. Also, if done through a full ROM, lifting can actually increase flexibility, so don't worry it's hurting you there.

The knee issue with the squat thrust, an any squatting movement is common. You definitely do not want it tracking inward. Pointing the foot out a bit (just a bit) helps some. Another exercise you can do, that usually works with my clients almost immediately, is to perform the exercise with an exercise band around your legs just above the knee. Since you have to push out to keep them stable, it establishes the proper knee stabilizing motor patterns pretty quickly. Lunges in various directions help with this, too.

Congratulations on starting with weight training.

Originally Posted by zazenzach (Post 11331320)

Oops...forgot to mention....

if you have a history of injury or bad knees etc, be very careful and adjust the starting strength program as needed (ie if you cant safely squat find an alternative like like machine curls)

im not sure how old you are, but i know bones begin to decalcify past a certain age which increases likelihood of bone and joint injuries. just be careful and err on the side of safety over increasing reps/weight.