First two weeks to a month training?

**Shrek** · 03-01-2019 03:03 PM

Fluff actually builds muscle.

Fluff....Really?

**Shrek** · 03-01-2019 03:04 PM

Compounds mainly for a 45 year old injured man.
Yep

**Darkoz** · 03-01-2019 04:17 PM

Originally Posted by Shrek

Fluff actually builds muscle.

Fluff....Really?

Seems that everything that's not a squat, bench or deadlift is called fluff.

**littlegerry** · 03-01-2019 04:31 PM

thats not true,powerlifting is 50% bodybuilding.

**littlegerry** · 03-01-2019 04:33 PM

need to build muscle to act as shock absorber and force deliverer. Plus need to keep fresh in the gym doing different stuff.I love front squats men.

**onslaught** · 03-01-2019 05:17 PM

Originally Posted by Shrek

Wow.
That’s the last thing he should be doing .
The very last.

Which bit mate?

Starting light? Not doing too much too soon? Or was it the compound lifts?

I'm intrigued.

**Shrek** · 03-01-2019 05:18 PM

1. Compounds mainly
2. No fluff (what is fluff anyway)
3. Only 3 days per week

Those

**onslaught** · 03-01-2019 05:44 PM

Originally Posted by Shrek

1. Compounds mainly
2. No fluff (what is fluff anyway)
3. Only 3 days per week

Those

Fair enough.

What do you think an injured older guy with fuckall training for over a third of his life should be doing in his first month or two in the gym?

Clearly compounds are no good, neither is adequate recovery time. That only leaves fluff. So calf raises and wrist curls it is then.

**Shrek** · 03-01-2019 05:50 PM

He can do compound but me personally I wouldn’t do them exclusively.

He could do an Upper / Lower 2 on 1 off. That’s 4 days per week.

Or
FB
Off
Upper
Lower
Off
Fb
Off. Repeat

**Darkoz** · 03-01-2019 05:51 PM

Originally Posted by blakey72

Hi all. I'm just at the end of my first week in the gym. I'm 45 and haven't trained for about 15 years so am a little rusty. I thought for the first month I should do some conditioning so I don't injure myself so I'm going 5 days a week, doing very low weights and just doing basically big muscle groups. Bench, leg press, arm curls, shoulder press, leg curls, lat pull downs, tri pulldowns. I'm also doing most of this on machines. I had a disc pop out in my lower back about 12 months ago so I'm a little wary about going straight into squats, deadlifts etc. for now.

Do you think I should be taking this approach with these kinds of exercises to start up with? Should I stick on the machines or go to free or mix? When should I start raising the weight? Doing 3 x 12 reps atm. What do you think? Feel free to point me in another direction if I'm totally wrong with my thinking.

Cheers
Blake.

I think your approach is sound and sensible and a good way start and as you progress you can probably reduce the frequency.