First let me offer you a quick run down of my situation, so you know what I am dealing with.
I am coming off of a time frame, the past two and a half years where you could say luck wasn't on my side. Within those years, I had several injuries, stemming from torn ligaments, to sprains, to even a broke ankle,all at separate times. After getting all healed up and doing what the doctor's have suggested in terms of rehabbing, I find myself going to the gym more, to try to get the definition I once had. Naturally I knew it wasn't going to be easy but I am having trouble in one area.
That area is when it comes to lifting weights, namely the upper body.
I have talked to trainers at my gym, and read books (Men's Health, and Men's Fitness on this matter) and tried doing what they told me, but my problem is the recovery time for my muscles doing what they say is longer then the day rest most imply. What I mean by that is My muscles are extremely sore for the next 2-3 days after working them out. Like sore to the point of moving them.
What they are telling me is use a weight for the work out that allows you to complete the amount of reps need for the exercise. It should be a little hard for you to do, but not hard enough to where you can not finish the reps. I am not trying to max out by any means. So I would like some opinion on this matter. should I do:
A.) increase the amount of supplements I am using to try to help aid in the recovery of the muscles. As of right now I am taking the recommended doses for someone my size.
B.) Drop the weight total some. To where I saw it would be easy, just to get the muscles back into the habit of getting extensive work outs for like a week or two then move up to the regular weight.
c.) Anything you else might recommend.
Workout Pattern:
Warm up: Jog 15 minutes
Leg Press: 5 sets of 5
Leg Extension: 5 sets of 5
Seated Leg Curl: 5 sets of 5
Lat Pull-down: 5 sets of 5
Overhead Press: 5 sets of 5
Vertical Chest:5 sets of 5
BiCep Curl: 5 sets of 5
TriCep Extension: 5 sets of 5
Jog: 60-90 minutes.
Thank you in advance for you thoughts and suggestions.
I am coming off of a time frame, the past two and a half years where you could say luck wasn't on my side. Within those years, I had several injuries, stemming from torn ligaments, to sprains, to even a broke ankle,all at separate times. After getting all healed up and doing what the doctor's have suggested in terms of rehabbing, I find myself going to the gym more, to try to get the definition I once had. Naturally I knew it wasn't going to be easy but I am having trouble in one area.
That area is when it comes to lifting weights, namely the upper body.
I have talked to trainers at my gym, and read books (Men's Health, and Men's Fitness on this matter) and tried doing what they told me, but my problem is the recovery time for my muscles doing what they say is longer then the day rest most imply. What I mean by that is My muscles are extremely sore for the next 2-3 days after working them out. Like sore to the point of moving them.
What they are telling me is use a weight for the work out that allows you to complete the amount of reps need for the exercise. It should be a little hard for you to do, but not hard enough to where you can not finish the reps. I am not trying to max out by any means. So I would like some opinion on this matter. should I do:
A.) increase the amount of supplements I am using to try to help aid in the recovery of the muscles. As of right now I am taking the recommended doses for someone my size.
B.) Drop the weight total some. To where I saw it would be easy, just to get the muscles back into the habit of getting extensive work outs for like a week or two then move up to the regular weight.
c.) Anything you else might recommend.
Workout Pattern:
Warm up: Jog 15 minutes
Leg Press: 5 sets of 5
Leg Extension: 5 sets of 5
Seated Leg Curl: 5 sets of 5
Lat Pull-down: 5 sets of 5
Overhead Press: 5 sets of 5
Vertical Chest:5 sets of 5
BiCep Curl: 5 sets of 5
TriCep Extension: 5 sets of 5
Jog: 60-90 minutes.
Thank you in advance for you thoughts and suggestions.