hello,

i used to lift weights but more to support my sports routine so its a maintenance thing than to gain, ive had 2 bad injuries for the last 2 years (ACL both legs) which i went operation and is currently still recovering from my second operation. (not a year in yet). ive gained a lot of weight because i cant play sports anymore 20 kgs in total, and im at 80kgs now, i want to reduce this to 60-70kg range but with less body fat and more muscle

now i want to use the gym as my main form of exe, i decide to go on the basics, sit up, bench press, running and shoulder press. i dont have anyone around me so i've decided to go slow and steady. hence for bench press, once my muscles feel very sore and i think that i am at risk of not being able to lift the bar up. i stop. natrually this means i strain my muscles less, but because i dont have anyone to support i think its a safe way.

i also decided to stop benching and deadweights, my legs arent strong enough.

is this ok? and be fruitful to my goals?

pardon me if I'm wrong but benching does not relates to legs rite ? (and I don't know whats ACL ...sorry )

But if having legs injury is quite a troublesome...putting less workout on it will be better.
Hence following lifts shouldn't be much of a problem to you

bench press - chest
pull ups - back (since cnt deadlift )
shoulder routine
bi's & tri's
crunches - abs, obliques
dumbbell rows (single hand, cn do while kneeling on floor so no legs included) - back
cable rows - back
all the chest exercise wouldnt be a problem i think..google it up for more methods.
well..better let the pro's here advice...

If you do the bench press correctly, you had to use your leg for the leg drive. See the video below and you'll know why the leg is so important in bench pressing

i see i see...and i thought that I was on a wrong form coz using my legs to drive...

but as for TS case.. i think he can perform with lighter weight and curl up his leg to 90 degrees parallel ?

thts wat my friend told me whn I suffered back injury, it helps alot..at least I am working out instead of doing nothing during tht time... ( he is a sports athlete in our national squad..) and I assume he knows his stuf..haha...

ligament damage, basically what happens is your knee becomes loose and the thigh muscles suffer severe reduction. its a permanant thing and even with surgery you only get like 70-80% of what you once had



thanks i learn something new today, i think that can be done as it doesnt give direct strain to the leg

anyway my main concern is because i dont have a spotter and i dont want more injuries, im going to go slow and not push myself. if i feel asid building up in my arms, i stop.

i was wondering will that bring me results being all slow and steady

how hard is it to ask someone at the gym to spot? anyone.
no one would refuse to spot.

i go to gyms at odd hours so its very quiet, so lets assume for the moment that no one is going to spot. if someone does, great.

Actually a lot of people don't like to spot for me. I dunno why.

Cos you got a roblem, a very serious one.




Face problem.



Hurhur.


/troll

If you're concerned with getting pinned under the bar, use dumbbells instead. At least that way, if you hit failure, you can just drop them. Or if your gym has a power rack with safeties, use it.

This post has been edited by -Dan: Jan 31 2013, 06:19 PM

that summarize alot...googled it but don't understand a hack...haha.. thx..

maybe your are scary...
saw you once...but too scared to say hi...

Do it if u see him drinking a pint or working out. You can observe the two extremities of his lololol.

Kidding. Go say hi he wont eat u. Well, cant promise you that ts a chance u have to take.

neh
he' wont eat you
maybe when he's not hungry

Wtf? Lemme guess MJ cafe. Man.... I'm so friendly in person. Ask the forummers. I always say hi. Unless it's.... GodTier. I'll probably laugh at him.

f*** you.

f*** you x 2

yup..MJ cafe...you look so ripped that I'm afraid that my body fats will be transferred to you if we talk to each other...haha..

Lol. Gee... thanks for the compliment. Anyway, I'm friendly, just shy in public places which is why i always look ahead when i walk around. Next time just say hi, it's not a problem.

Novel thought. If that could happen I would be hanging with him everyday lol