Still Training Light: Tonights Session

[louden_swain]

Well folks, the body is still beat up. . training light.

Please critique:

1. Speed Incline Presses - 8 sets of 3 reps @ 200lbs

2. Plate Raises - 2 sets of 12 reps @ 45lb plates (explosive and fast)

3. Lying French Presses - 3 sets of 10 reps @ 90lbs

4. Barbell Rows - 135lbs x 10, 225lbs x 10, 275lbs x 10

5. Lat Pull-Downs - 120lbs x 10, 130lbs x 10, 140lbs x 10, 150lbs x 10

Overall good workout, but experienced pain in the bicep tendons, rear delt, and it was hard maintaining a nice arc in the back for performing rows.

 

[revexrevex]

hey louden.. do you find it that the longer you train and the more advanced your physique/strength becomes, the more rest you need and more light workouts in your training? It seems that you can only go few sessions in a row heavy, and then drop back.

 

[louden_swain]

hey louden.. do you find it that the longer you train and the more advanced your physique/strength becomes, the more rest you need and more light workouts in your training? It seems that you can only go few sessions in a row heavy, and then drop back.

I think so. . . based on my experience if you stay natural, gains become harder to acquire through time. . .you have to incorporate some funky techniques to grow.

For years I trained to failure. . . now I am finally learning how to cycle training sessions. This has help spurt new growth.

I firmly believe that constantly training heavy every single workout can lead to burnout and possible injury. It takes a lot of mental and physical energy to shift around heavy weights on squats and deads. Its always OK to cut down the weights. . .you can still train at 100 percent.

I have a lot of respect for trainers around here. Seems like you guys are making gains much faster than the crowd who started 5 to 8 years ago. . .its all about training education.

Looks like I am heading off in a tangent.

 

[coolcolj]

try some very light, high rep stuff for your tendonitus

 

[tad69]

SOLID!

 

[from zero]

Looks good to me man. Though still very new at this, I think some lighter training is necessary every so often. I'm doing it right now as well, and I think my body is thanking me for it.

 

[thebrute]

good stuff, brotha. tb

 

[Generic MALE]

I have a rotator cur (teres minor) tendinitis that has been bothering me for a long time, then got really bad doing weighted pull ups with 90 LBS harnessed to me. I was going to take some time off completely, but due to advice I got on the board I am trying to train light. But I know its partly your own definition of light.

I am using weight machines to go light. I typically use free weights. Today was shoulders and after doing some light shoulder flys I went to the overhead press machine. It hurt to simply press my hand straight up when I started. So I started with just one plate - it was so hard to do as I felt like such a pansy. I did each side seperately. I went up one plate each set , trying to see what my tolerance was on my injured side. After about 10 sets, my last set I was stacking the machine (it says 190 LBS but no way is it even close to being like pressing 190 LBS) for sets of 8.

The funny thing is my shoulder felt great. Even better than before I started. Still some pain on abduction and extension, but very very little. I think the light training is a good idea - even though I got somewhat heavy by the end. PERHAPS ITS JUST THAT I NEED MUCH MORE WARM UP - NOW THAT I AM ABLE TO GO HEAVIER AND AM OLDER (41). It was like doing 7 warm up sets before beginning at all.

Another funny thing is that some of the machine people are looking at me like I am some mutant - I am stacking the machine with one arm. In all reality doing the machine with one arm is about the same as doing it with both arms for some reason - but to me I am going light, to many people at the gym I am some sort of mutant. So I guess a persons definition of light is very personal. I am still wanting to learn how to swain.