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MarkD

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Hi,

I'm new here and wanted some general advice. I'm a 46 year old male 5'10"/175lbs. I've been lifting for the past couple of years with a stretch off due to a shoulder injury. I'm trying to up my game a bit but I seems to wear out really fast. I'm generally in good health and try to eat right. My muscles just don't recover fast enough for to be consistent in my workouts. I'm sure part of it me needing to just suck it up a bit more and it doesn't help that I sit behind a computer 40+ hours a week. I drink protein shakes and creatine but it doesn't help me recover as fast as I think it should. If I'm trying to build up some stamina should I be going light for higher reps? Are there any sups that I should be taking other than protein/creatine? Any advice to help get me on track is greatly appreciated.

Thanks,
Mark
 
Muscular endurance is something that builds up over time but I'm 36 and I've noticed I used to chomp at the bit to get in the gym when I was younger but now, there are days I'm just not feeling it. You know what I do? I sigh, pack my shit and go anyway on those days and I'm always glad I did. If you need energy for workouts, try a pre workout NO booster. Look at the caffeine per serving on each brand because some have 400 plus mgs per serving(scoop) and that's something you might want to build up to. Try half scoops at first and see how that treats you for a while before upping the dose. Diet is key. If you eat garbage you'll feel like garbage
 
I tried Pulse a couple years ago but didn't have a clue and took a full serving and felt like crap due to the caffeine. It was so bad it scared me off the stuff. I will give it a go again and half my intake for a while. Thanks, I really appreciate the advice!
 
whats up mark .i too began lifting about 3 years ago. like dedlift said it takes time .took me two years to really feel good and recover quick .the first 6 months i starting seeing the transformation and went balls out .with a shit load of injuries.id say what helped me was the rt music ,pre workout or coffee before . bcaa s after .fish oil and glusumene also help. i would have ur doc check ur bloods also .theres a ton of info here and a lot of guys young and older who know their shit. good luck
 
I know I need to get my bloods checked, it's been a while. I can relate to the injuries. Did the same thing and f'd my shoulder so bad I was done for a few months. I haven't tried BCAAs but I'll look into them. Thanks DB.
 
Welcome bro! With all respect, your shoulder might be fine, but due bad posture at the computer desk, your acromion could inflame your tendon and rotator cuff, over again. Do the exercises for both(rotator cuff and posture) and do your gym with 60-70%. That means, no work out to the quit. Focus first months on the main group of muscles. Leave the biceps and triceps, that's more of cosmetic and aesthetic muscles. Anyway, you will workout them with the larger muscle groups. And, be carefull, until you get stronger in shoulders, don't do pecs too much. Cheers!
 
Thanks Greentooth! You nailed it with bad posture from sitting all day at work. Being newer to lifting, I'm sure I focus too much on biceps, triceps, and pecs. The shoulder pain is much better but still there and most noticeable when I extend my arm straight out. I will take your advice and not push to fail for a while. Thanks!
 
@MarkD, looking over your original post I have a couple of things for you to consider. One is your sleep? How much? Feel refreshed? Rest does not receive the amount of credit it deserves. Second, having testosterone levels checked would be a good idea for you. Father time is a real prick!
 
Sleep is problem for me. I take melatonin once in a while to help with that but normally I feel like I could sleep well beyond the normal 7 or 8 hours. I do plan on having my testosterone levels checked in the upcoming weeks. Thanks for info!
 
Welcome to meso mark. Don't have much advice to lend as these veterans seemed to have covered it.

I will add this, I used to focus on chest, biceps etc and would get shoulder pain once I focused on the back and doing compounds like rack pulls, rows etc the pain went away. As others mentioned you just have a imbalance from sitting at desk and posture. Good luck and keep us updated on your blood test from doc


Sent from my iPhone using Tapatalk
 
Welcome to mesorx bro. At 46 you may be a candidate for trt. It can change your life.
 
Welcome to meso. I also had a shoulder injury from work and I had to take it easy in the gym for more than 6 months. Always after about a month of recovery I'd think it was gtg so I'd step up the weight a bit and the pain would come back. I changed all my chest/shoulder workouts to lightweight high rep for about 4 months now and a lot of warming up with dynamic and static movements. I've slowly been working my way up to heavier weights again and shoulder seems to be OK.
Also I would highly recommend bcaas for your muscle recovery and a pre-workout with beta-alinine. I found it helps me keep focus for a good 1.5hr workout.
 
Thanks everyone for all the great advice. I've been taking it light and focusing more on core and back. Shoulder is getting better. Where I couldn't extend my arm with out severe pain it's now down to minor pain unless under stress. I'm keeping it light but looking to ramp up soon. Getting in to my Doc is a pita so bloods need to wait a few more weeks.
 
Welcome youngster.
Agree with others, work on back, lats, rear delts, so you can have proper form with weights that involve the shoulder.
Check out Mark Ripettoe vids on technique. Especially elbow placement (for me).

I have been doing all machine chest, I can place my hands and shoulders where they need to be. Have been tempted to do some flat bench, but it's about risk and reward.

Let yourself heal. Shoulders can take a really long time.

I have done long stretches of using resistance bands pre or post workout, and off days. They helped quite a bit.
 
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