Long term effects of weight training?
Discussion
Ive been weight training for a couple years now, and following some recent injuries, and the fact im now in my late thirties, Ive started thinking about what effects training with heavy weights could have on my joints and body as I get older.
Is there any connection between training havy weights and joint problems? Talking about really pushing hard, so 5 sets of 5 reps with max weight possible, including deadlifts, chest press, dumbell rows, all the usual suspects.
One of my main concerns is knees, doing deadlifts and squats obviously puts more pressure on them, but would doing these excercises correctly actually improve the joints and allow them to be healthier longer or would the added strain degenerate them more quickly?
Elbows and shoulders too (it's starting to remind me of a song now, head, shoulders knees and toes...) are a worry as I regullaly put a large strain on them.
Basically im trying to determine whether trying to progress with weights and go as heavy as possible will cause long term damage that Ill regret when I reach 50 and can barely move.
I could always go lighter with a higher rep count, but ideally wanted to spend a year or two going as heavy as poss and getting significantly bigger (which of course in itself will put more starin on my skeletal structure, but I wont put on more than 2.5 stone max)
Anyone got any thoughts?
Is there any connection between training havy weights and joint problems? Talking about really pushing hard, so 5 sets of 5 reps with max weight possible, including deadlifts, chest press, dumbell rows, all the usual suspects.
One of my main concerns is knees, doing deadlifts and squats obviously puts more pressure on them, but would doing these excercises correctly actually improve the joints and allow them to be healthier longer or would the added strain degenerate them more quickly?
Elbows and shoulders too (it's starting to remind me of a song now, head, shoulders knees and toes...) are a worry as I regullaly put a large strain on them.
Basically im trying to determine whether trying to progress with weights and go as heavy as possible will cause long term damage that Ill regret when I reach 50 and can barely move.
I could always go lighter with a higher rep count, but ideally wanted to spend a year or two going as heavy as poss and getting significantly bigger (which of course in itself will put more starin on my skeletal structure, but I wont put on more than 2.5 stone max)
Anyone got any thoughts?
I started lifting weights when I was 20 I am 41, got involved with powerlifting so was lifting very heavy weights. Have had a lot of problems in the last 3 years mainly with my arms and shoulders, the most annoying one is ulna nerve damage caused by elbow damage.The thing is all the people I have meet in the gym over the years have very similar problems to a lesser or greater extent.
Everyone's different, but you must listen to your body. It will tell you when to slow down or speed up your training.
My old man is 65 and has been training for 50 years, many of which were spent as a bodybuilder and powerlifter of competition standard. This is the advice he always gives me.
My old man is 65 and has been training for 50 years, many of which were spent as a bodybuilder and powerlifter of competition standard. This is the advice he always gives me.
^^^Good Advice^^^
It's worth remembering also that all those weedy naysayers who say that weight training causes injuries are probably overlooking the fact that the majority of those injuries are caused by poor form, accidents or not listening to your body.
People who regularly lift weights are more likely to sustain injuries than those who don't exercise, but only because we expose ourselves to those hazards. Make sure your form is good, always think about what you are doing and you'll drastically reduce the risk of injury.
Do you cycle your training or always train heavy?
It's worth remembering also that all those weedy naysayers who say that weight training causes injuries are probably overlooking the fact that the majority of those injuries are caused by poor form, accidents or not listening to your body.
People who regularly lift weights are more likely to sustain injuries than those who don't exercise, but only because we expose ourselves to those hazards. Make sure your form is good, always think about what you are doing and you'll drastically reduce the risk of injury.
Do you cycle your training or always train heavy?
Thanks for the info so far, I have tended to cycle my training so I dont always train to failure, but wanted to start doing a big push for about the next 2 months to try and gain a stone in this time.
Had a couple injuries recently, worst one was the tendons in my forearm, was like shin splints in my arm and was caused by preacher curls. Actually happened when I put the bar down after doing a heavy set, I felt it go and that was it. I did manage to train through it after one weeks rest using a wrist and arm support, but only now after about a month is it approaching fully recovered.
I do try and listen to my body, but have that overwhelming desire to progress, and it's a fine line, to get bigger muscles you have to overload them to convinse them they need to be bigger, but associated with that is the risk of injury.
As mentioned it's all about form, and Ill admit that I have neglected form for maximum weight at times, though Im sure we all have. Just got to reign myself in when I get carried away.
Had a couple injuries recently, worst one was the tendons in my forearm, was like shin splints in my arm and was caused by preacher curls. Actually happened when I put the bar down after doing a heavy set, I felt it go and that was it. I did manage to train through it after one weeks rest using a wrist and arm support, but only now after about a month is it approaching fully recovered.
I do try and listen to my body, but have that overwhelming desire to progress, and it's a fine line, to get bigger muscles you have to overload them to convinse them they need to be bigger, but associated with that is the risk of injury.
As mentioned it's all about form, and Ill admit that I have neglected form for maximum weight at times, though Im sure we all have. Just got to reign myself in when I get carried away.
I'm 39 mate and altho I've been weight-training with heavy stuff for over 20 years now I'm not too bad, injury-wise. I take cod-liver oil and glucosamine/chondriotin supplements which I believe help with joint maintenance, and altho I'm not trying to get bigger I take some protein powder to help my muscles repair after a session.
I do find that these days my body takes longer to recover from the odd strain I pick up. I've got an inflamed wrist joint at the minute from drunken arm wrestling, lol, that's taking a long time to get better. And my left arm is simply not as strong as my right.
I do find that these days my body takes longer to recover from the odd strain I pick up. I've got an inflamed wrist joint at the minute from drunken arm wrestling, lol, that's taking a long time to get better. And my left arm is simply not as strong as my right.
I damaged my left wrist when climbing (yeah, right 
) and because I refused to stop climbing and used a support, it took 18 months to recover. It would nearly get better and I'd send it back to its original state repeatedly by pushing too hard.
Remember to train the supporting muscles as these need to build up, too, from what I gather.
) and because I refused to stop climbing and used a support, it took 18 months to recover. It would nearly get better and I'd send it back to its original state repeatedly by pushing too hard.Remember to train the supporting muscles as these need to build up, too, from what I gather.
Vagabond said:
I do try and listen to my body, but have that overwhelming desire to progress, and it's a fine line, to get bigger muscles you have to overload them to convinse them they need to be bigger, but associated with that is the risk of injury.
As mentioned it's all about form, and Ill admit that I have neglected form for maximum weight at times, though Im sure we all have. Just got to reign myself in when I get carried away.
Remember, muscles don't grow during exercise, they grow when you rest. The exercise, be it squats or deadlifts or whatever simply put greater demands on the muscles than they would ordinarily be subjected to (by walking to the shops, for example). Push this demand to it's limit and you reach failure, where you can no longer lift the weight using strict form. The muscle soreness you get after intense exercise is actually the muscles breaking down under the strain. Your body then thinks 'OK, I'd better over-compensate for this shock by making sure I can cope with this demand next time' - this is called hypertrophy.As mentioned it's all about form, and Ill admit that I have neglected form for maximum weight at times, though Im sure we all have. Just got to reign myself in when I get carried away.
It is only through rest and nutrition that your muscles will grow. Ever seen a professional bodybuilder outside the gym? Either eating and thinking about sleeping or sleeping and dreaming about eating!
Train hard, eat well and get a comfy sofa!
Best,
Animal
I'm 35 and would never lift the same weights as when i was 20...not because i cant but because the risk to joints is higher. You can be perfectly fit looking without having to go mental on the weights...i never go lower than 5 or 6 reps anymore...normally 8+.
I'd rather operate at 90% at 35 then 80% at 55 than 100% now and 30% later!
I'd rather operate at 90% at 35 then 80% at 55 than 100% now and 30% later!
I have started to drop the weight down. Im lifting lighter but with a much more strict form. Reps are 3 seconds up, brief pause then 3 sec down. Same number of reps and the difference is noticable.
Im moving away from lifting big because as mentioned, form is lost and risk of injury is greater. If you do notice any pains, lose the heavy weights, go lighter and conncentrate on form and full range of motion.
It might not look as impressive but at least you know what youre doing and why.
Im moving away from lifting big because as mentioned, form is lost and risk of injury is greater. If you do notice any pains, lose the heavy weights, go lighter and conncentrate on form and full range of motion.
It might not look as impressive but at least you know what youre doing and why.
following on from above.....in the gym tonight and i'm doing legs. Squat rack is busy so i use the leg press - get on and adjust it so my knee is at 90 degrees (despite being 6ft6 this still means adjusting the back rest down to about half way) and then off i go with about 60% of the stack.
I get off and have a little walk between sets and this tool leaps on it...he's 5ft6 and yet he adjust the back rest to the full height...so before he moves a weight he leg is almost bloody straight...the he cracks out 10 reps on the whole stack going about 5" of travel to locking his knee (in fact, his knee looked like it bent backwards!)
Then off he jumps!
Anyway...i get back on and do another set, this time at 70% of the stack (and adjusted the back again!)....again, he jumps in after me and does the same thing.
I get to do my last few sets without him as he goes to the leg extension and does a good 3" of travel on that!
My last set is on the full stack, large range of motion and nice and slow.....the stack hardly making a sound each rep......my final rep i do a very slow negative to failure so the last 1" of travel the stack drops down and bounces (not loud, and nothing compare to some of the apes in there...but it makes a clang)
He wanders past and says i shouldnt bang the weights!!!!! I cant even mention that i'm surprised his knees even work as i'm exhausted so he just ambles off to the preach curl where he seems to focus on the about 1" of travel at the top of the movement....tool. (had to vent!)
I get off and have a little walk between sets and this tool leaps on it...he's 5ft6 and yet he adjust the back rest to the full height...so before he moves a weight he leg is almost bloody straight...the he cracks out 10 reps on the whole stack going about 5" of travel to locking his knee (in fact, his knee looked like it bent backwards!)
Then off he jumps!
Anyway...i get back on and do another set, this time at 70% of the stack (and adjusted the back again!)....again, he jumps in after me and does the same thing.
I get to do my last few sets without him as he goes to the leg extension and does a good 3" of travel on that!
My last set is on the full stack, large range of motion and nice and slow.....the stack hardly making a sound each rep......my final rep i do a very slow negative to failure so the last 1" of travel the stack drops down and bounces (not loud, and nothing compare to some of the apes in there...but it makes a clang)
He wanders past and says i shouldnt bang the weights!!!!! I cant even mention that i'm surprised his knees even work as i'm exhausted so he just ambles off to the preach curl where he seems to focus on the about 1" of travel at the top of the movement....tool. (had to vent!)
Tiggsy said:
following on from above.....in the gym tonight and i'm doing legs. Squat rack is busy so i use the leg press - get on and adjust it so my knee is at 90 degrees (despite being 6ft6 this still means adjusting the back rest down to about half way) and then off i go with about 60% of the stack.
I get off and have a little walk between sets and this tool leaps on it...he's 5ft6 and yet he adjust the back rest to the full height...so before he moves a weight he leg is almost bloody straight...the he cracks out 10 reps on the whole stack going about 5" of travel to locking his knee (in fact, his knee looked like it bent backwards!)
Then off he jumps!
Anyway...i get back on and do another set, this time at 70% of the stack (and adjusted the back again!)....again, he jumps in after me and does the same thing.
I get to do my last few sets without him as he goes to the leg extension and does a good 3" of travel on that!
My last set is on the full stack, large range of motion and nice and slow.....the stack hardly making a sound each rep......my final rep i do a very slow negative to failure so the last 1" of travel the stack drops down and bounces (not loud, and nothing compare to some of the apes in there...but it makes a clang)
He wanders past and says i shouldnt bang the weights!!!!! I cant even mention that i'm surprised his knees even work as i'm exhausted so he just ambles off to the preach curl where he seems to focus on the about 1" of travel at the top of the movement....tool. (had to vent!)
I get off and have a little walk between sets and this tool leaps on it...he's 5ft6 and yet he adjust the back rest to the full height...so before he moves a weight he leg is almost bloody straight...the he cracks out 10 reps on the whole stack going about 5" of travel to locking his knee (in fact, his knee looked like it bent backwards!)
Then off he jumps!
Anyway...i get back on and do another set, this time at 70% of the stack (and adjusted the back again!)....again, he jumps in after me and does the same thing.
I get to do my last few sets without him as he goes to the leg extension and does a good 3" of travel on that!
My last set is on the full stack, large range of motion and nice and slow.....the stack hardly making a sound each rep......my final rep i do a very slow negative to failure so the last 1" of travel the stack drops down and bounces (not loud, and nothing compare to some of the apes in there...but it makes a clang)
He wanders past and says i shouldnt bang the weights!!!!! I cant even mention that i'm surprised his knees even work as i'm exhausted so he just ambles off to the preach curl where he seems to focus on the about 1" of travel at the top of the movement....tool. (had to vent!)
It always makes me laugh when guys train with too heavy a weight and can only achieve an inch or two of movement.
Gym-cocks, as I call them, are the reason I make sure I train at times when the gym is relatively quiet.
Good rant!
Tiggsy said:
He wanders past and says i shouldnt bang the weights!!!!! I cant even mention that i'm surprised his knees even work as i'm exhausted so he just ambles off to the preach curl where he seems to focus on the about 1" of travel at the top of the movement....tool. (had to vent!)
Seems to be a more common occurrence in large chain type gyms. The type of prat that is more impressed about the amount of weight rather then technique and progress. Don't worry, his 3- month trial should run out soon. I doubt he will renew either as his Men’s health 'get stacked in 6 weeks' plan wouldn't have worked
Please tell me we're talking about the gangs of kids who swagger around in their vest tops with their gloves permanently on and a fiver's worth of wax in their hair? May also have underpants showing and a gold(-ish) chain around their necks?
If not, we're talking about two separate classes of gym muppet - I'm not sure I can cope!
If not, we're talking about two separate classes of gym muppet - I'm not sure I can cope!
okgo said:
I went to the gym today and had to put up with the usual tools, the thing that gets me is people that drop the dumbells after chest press from about 3 foot, they make a huge noise and bounce all over the shop.
I've given up trying to help muppets like these by showing them how to get the weights down without dropping them.
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