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Author Topic: Weightlifting  (Read 823 times)

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Offline remo85

  • Member
  • Posts: 6
Weightlifting
« on: January 05, 2016, 07:44:53 PM »
Hi i was diagnosed last year(3-4 months ago)and im really determined to exercise properly but there is so much misleading information on the web. Im curently lifting weight. Nothing extreme though but ive been doing it daily for the past weeks.  Resting and eating well.  im not particularly tired or sore.
On the web ive seen articles stating you should rest a day in between. Others say a week among other things. That overtraining can f up your immune system, etc.
Now i know at least a couple of personal friends who have hiv and train heavily every night and theyre built and healthy. Its all kinda contradictory and confusing. ???
Being positive ,  what is the proper way to train to build muscle?

Offline Gruff

  • Member
  • Posts: 38
Re: Weightlifting
« Reply #1 on: January 05, 2016, 09:06:39 PM »
I'll answer your question from my personal perspective.  Can't say that my routine or approach will work best for everyone. I am 56, a certified personal trainer, and have been positive 7.5 years.

I work out 5 days a week, no more than one hour (OK, some days its 90 minutes) and I stop.  I train each body part hard, but NO MORE than once per week.  I take weekends off completely.  If I am particularly tired on one day, it's a very light lift day: LISTEN to your body.

That regimen prevents over-training, which can (and does) over stress your system, as it gives each muscle group the proper time to recuperate. (I don't know how old you are; if you are younger, you may be able to workout more.)

After working hard for 12 weeks straight, I then take about 6 weeks off, eating very carefully and perhaps doing light non-weight workouts (pushups and 3-mile hikes) when I'm feeling antsy.

It has worked well for me.  I have put on about 20 pounds of solid muscle in the last 3 years, and have reduced my bodyfat considerably.

I should add that I started these workouts in earnest at the urging of my doctor, who opined that it would be good for my cardiovascular system, good to prevent muscle wasting, and good for my emotional and physical state over all.  He was right on all counts.
12/28/2015  VL ud  CD4 462  40%
06/08/2015  VL ud  CD4 647  39%
10/21/2014  VL ud  CD4 378  44%
06/12/2014  VL ud  CD4 725  37%
03/14/2014  VL 29  CD4 597  35%
11/14/2013  VL ud  CD4 595  37%
08/12/2013  VL ud  CD4 557  33%
04/22/2013  VL 43  CD4 430  31%
01/16/2013  VL ud  CD4 524   34%
09/28/2012  VL 59  CD4 471  31%
06/05/2012  VL ud  CD4 650  32%
02/27/2012  VL ud  CD4 503  28%
11/25/2011  VL ud  CD4 765  32%
06/17/2011  VL ud  CD4 660  29%
11/03/2010  VL ud  CD4 654  31%
07/15/2010  VL ud  CD4 507  27%
03/25/2010  VL ud  CD4 741  23%
11/19/2009  VL 59  CD4 704  24%
08/17/2009  VL 89  CD4 493  18%
05/06/2009  VL 105 CD4 545  17%
01/26/2009  VL ud  CD4 585  16%
11/26/2008  VL 247 CD4 338  13%
06/28/2008  VL 3,308,049  CD4 444

Offline Delby

  • Member
  • Posts: 133
Re: Weightlifting
« Reply #2 on: January 06, 2016, 05:55:35 AM »
The most important thing to remember is that being HIV + shouldn't hamper your efforts or attempts to get fit, healthy and pack on muscle.

I remember i was frightened of going back to the gym for the first 6 months as i believed i'd put too much strain on my body and i'd get ill. I soon released that was not the case and i could train just as hard as i used to. I train 5 days a week and do the following:

Monday - Football (soccer)
Tuesday - Back and Chest
Wednesday - Shoulders & Legs
Thursday - Rest
Friday - Biceps & Triceps
Saturday - Rest
Sunday - Cardio

My workouts are between 40mins - 60mins and i super-set most of my exercises with about 90 seconds break in between each set. That way, my heart rate is kept up and you get cardio workout as well.

If you're tired, listen to your body, but please remember that everybody gets tired. We don't hold the monopoly on fatigue and tiredness.

Eat well and watch your diet. Eat carbs, protein, fresh veggies and fruit. Don't be frightened of good sources of fat - nuts, eggs etc. Everything in moderation, even moderation!

Delby

Offline terrymoore

  • Member
  • Posts: 158
Re: Weightlifting
« Reply #3 on: January 16, 2016, 01:39:44 PM »
hi Remo,
i think the most important thing is to find something that you can stick to and that you like.
All my life i have done different types of sports. However i found my passion in grappling several years ago..i stopped when i was Dx`d and waited until i was UD to start again (there are various reasons, most psychological) and thank god i am back on the mats!
During that break i started weights and found a great weight program which i have continued until today. it is called the Stronglifts 5x5 program (http://stronglifts.com/ ) which i have found very affective, and gratifying. I saw quick results, and loved that i was never really sore and that the workouts didn`t take too much time (1 hour).
i highly recommend it.
again, imho, the most important point is to find something that you will continue doing and that you enjoy.

Offline Gruff

  • Member
  • Posts: 38
Re: Weightlifting
« Reply #4 on: January 17, 2016, 10:47:59 AM »
Remo, here is a schedule that worked for me. I'm in better shape at 56 and poz than I was as a teenager...this is what works for me.  I workout 5 days a week, and I use different exercises depending on whether it's "Week A" or "Week B" just so I'm mixing it up and not using the same exercises all the time on the same muscle groups (except for Wednesday, which is compound day). In my notes below, db = dumbbell. I generally do 3 sets/8 reps, with increasingly heavy weights with each exercise (and lowering reps as necessary), keep detailed records ( I STRONGLY recommend that!), and strive for a 5% increase in weight over the last time i worked that body part.  As always - I listen to my body and cut it down if I'm fatigued or sore.

Monday: Chest/Triceps A:

Flat Bench Press
Incline db Press
Decline Flies
Cable Cross
Flies on bench using lower cables

Tuesday: Biceps A

Standing db Curls
Barbell Curls
Overhead 2-arm Cable Curls
Incline Bench Curls

Wednesday: Compound

Deadlifts
Squats
Leg Press
Back Extension machine

Thursday: Traps/Lats A

Pull Ups
Bentover Flies
Lat Pulldown
More Pull Ups

Friday: Shoulders A

Front db raises
Military Press
Overhead standing Barbell press
1-arm Upper cable cross pull

Every Weekend: Minimum 3 mile hike in mountainous terrain at a quick pace (my cardio - I cant do treadmills!)

Monday: Chest/Triceps B:

Incline Bench Press
Decline Bench Press
Flies
Dips
Tricep pullover

Tuesday: Biceps B

Concentration Curls
Hammer Curls
Lower 1-arm Cable Curls
Drag Curls

Wednesday: Compound

Deadlifts
Squats
Leg Press
Back Extension machine

Thursday: Traps/Lats B

Upper Cable Cross Pulls
Bentover Rows
DB shrugs

Friday: Shoulders B

Side DB raises
Seated DB Press
Barbell front raises
Bentover barbell row

Happy to answer questions if you have them....
12/28/2015  VL ud  CD4 462  40%
06/08/2015  VL ud  CD4 647  39%
10/21/2014  VL ud  CD4 378  44%
06/12/2014  VL ud  CD4 725  37%
03/14/2014  VL 29  CD4 597  35%
11/14/2013  VL ud  CD4 595  37%
08/12/2013  VL ud  CD4 557  33%
04/22/2013  VL 43  CD4 430  31%
01/16/2013  VL ud  CD4 524   34%
09/28/2012  VL 59  CD4 471  31%
06/05/2012  VL ud  CD4 650  32%
02/27/2012  VL ud  CD4 503  28%
11/25/2011  VL ud  CD4 765  32%
06/17/2011  VL ud  CD4 660  29%
11/03/2010  VL ud  CD4 654  31%
07/15/2010  VL ud  CD4 507  27%
03/25/2010  VL ud  CD4 741  23%
11/19/2009  VL 59  CD4 704  24%
08/17/2009  VL 89  CD4 493  18%
05/06/2009  VL 105 CD4 545  17%
01/26/2009  VL ud  CD4 585  16%
11/26/2008  VL 247 CD4 338  13%
06/28/2008  VL 3,308,049  CD4 444

Offline GSOgymrat

  • Member
  • Posts: 5,113
  • HIV+ since 1993. Relentlessly gay.
Re: Weightlifting
« Reply #5 on: January 19, 2016, 03:06:37 PM »
My weught training current regimen is:

Chest
Back
Legs
Arms & Shoulders
Rest

I do abs after each workout and each workout is 45 minutes to an hour. I have started training for my first half marathon, which is May 1.

Offline a2z

  • Member
  • Posts: 207
Re: Weightlifting
« Reply #6 on: January 29, 2016, 03:56:16 AM »
Hi i was diagnosed last year(3-4 months ago)and im really determined to exercise properly but there is so much misleading information on the web. Im curently lifting weight. Nothing extreme though but ive been doing it daily for the past weeks.  Resting and eating well.  im not particularly tired or sore.
On the web ive seen articles stating you should rest a day in between. Others say a week among other things. That overtraining can f up your immune system, etc.
Now i know at least a couple of personal friends who have hiv and train heavily every night and theyre built and healthy. Its all kinda contradictory and confusing. ???
Being positive ,  what is the proper way to train to build muscle?

I'm still trying to figure this out myself.  I'm someone who let himself get quite out of shape, and I'm middle-aged.  But over the last year I've lost 40 pounds**  by having a small calorie deficit each day, and eating about .8-1g of protein per lb. of LBM.  I also work out four times a week with a trainer and do cardio after each training session.   

I'm not all big and buff, but it is something I can do that is making small changes in my life.

My schedule is something like this:
Monday - Back and Biceps
Tuesday - Chest and Shoulders
Wednesday - Triceps and Abs/trunk
Friday - Legs
Thu, Sat, Sun rest, except for extra cardio on Sat.

**30 pounds of fat, 10 lbs of lean body mass - my lean body mass is already quite healthy from being overweight.
Dates are blood draw dates:
3/12/15: CD4 941, 36.4%, VL UD
9/4/14: CD4 948, 37.9%, VL 150
5/23/14: CD4 895 --.-% VL UD - Truvada/Isentress
09/21/09: CD4 898 27.0% VL 120 - back on track, same meds.High level enzymes, but less so
06/15/09: CD4 478 21.8% VL 1150 - high liver enzymes... looks like I may not be resistant
05/22/09: Fixed insurance, resumed medicine
04/17/09: Ran out of medicine, could not resolve insurance problems
04/01/09: CD4 773 28% VL 120 - high liver enzymes
12/01/08: CD4 514 23% VL 630
10/17/08 started Reyataz, Norvir and Truvada. -- possibly minor neuropathy, but otherwise okay.
9/10/08: CD4 345 17%, VL > 78K
8/18/08: CD4 312 18%, VL > 60K (considering meds)
12/19/07: CD4 550 28% VL > 100K (no meds yet)
Diagnosed 10/23/07

Offline red_Dragon888

  • Member
  • Posts: 2,821
  • Love and Be Love in Return
Re: Weightlifting
« Reply #7 on: February 07, 2016, 06:24:21 AM »
I have a friend that works out to the extreme and he has a kicking bod.  He lifts weights, he do cardio on the treadmill, and he eats high protein everyday.  He looks like a trainer.  His is the type of body I am striving for. 

My failing to date is that I can fall into depression and use food, especially cakes, cookies, ice creams and the rest, to medicate my depression.  Now that I am more aware, I am off drugs, no alcohol and no crystal meth, I have been getting back into shape.  Funny, a year in the early Spring I was 180 lbs, buff and where I wanted to be physically.  But I went to 250lbs with 3 months.  Now I am about 210 lbs, going to the gym Monday thru Friday, off on the weekends and eating good stuff while avoiding the excessive foods. 

I do a type of cardio weight lifting of 4 sets of 40 reps of 10 to 20 lbs weights.  My buff friend told me to do that so to burn off the fat.  In other words, to keep my heart rate in the high energy using range as I work out. 

I use to just do heavy weights with breaks in between reps to rest.  Now I  try to keep the heart rate up from 110 to 140 bpm and I also do boost runs of 30 to 40 seconds sprints of 4 sets. 

My workout regiment is:

Mondays, Wednesdays and Fridays:  Stretch; 4 routines of Chests, Legs and Arms; four 40 seconds of treadmill boost runs; one 15 minute cardio walk; and 4 sets of Abs; end with stretch.  About 3 hours in total gym time.

Tuesdays and Thursdays:  Stretch; 4 routines of Back and Shoulders; two 15 minute of cardio walk on treadmill and elliptical; 4 sets of Abs; and end with stretch.  About 2 hours in total.

As far as my HIV, it is healthier for me to keep working out and staying fit.  There is a study in NYC that is trying to see the effects of working out and how it effects HIV people, but from my experience, it all helps to keep the mind and body in tip top shape. 
http://www.youtube.com/watch?feature=player_embedded&v=I3ba3lnFHik

Off Crystal Meth since May 13, 2013.  In recovery with 20 months clean time.

Offline RobbyR

  • Member
  • Posts: 727
Re: Weightlifting
« Reply #8 on: February 07, 2016, 12:58:33 PM »
Hey everyone I am pretty into soccer and just signed up for our local gay men's soccer team. I am very tall, lean, slim build, just genetics, and I do plenty of cardio, running, etc, but I am wanting to bulk up and tone up some more. For several years in addition to sports and just regular random cardio, I have done bicep curls regularly with 10lb weights and now 15lbs. Doesn't sound like a lot I know, but I have read that it's not how heavy it is so much that counts but rather the consistency and number of consistent reps. Anyway, I guess you have to listen to your body, and I just don't feel comfortable doing extremely heavy weight lifting.

Also, I have a history of hemorrhoid issues, and don't want to aggravate them unnecessarily. I'm a little scared of doing very heavy weights for that reason. I am now trying 20lbs for my curls and lifts, seeing how that goes. I usually do 4 sets of 20 reps with my 15lbs, and in addition to that, I try to run every other or every 2 days for 1-4 miles.

Now I am trying to work on my diet, going for lean protein, cutting back carbs, and I have upped my coffee and pretty much cut out diet soda completely.

I have discovered that it's silly to try and aim for a perfect body, everyone's genetics are different, but I can strive for as good as I can make with my particular frame. I won't every be a bodybuilder or maybe not even ripped, and I'm okay with that, I'm just trying to make a lot of manageable improvements and tone up a bit without getting a hernia lol
Atripla
2010-2015

Stribild
2015-

Offline skeebo1969

  • Member
  • Posts: 5,764
Re: Weightlifting
« Reply #9 on: February 07, 2016, 01:16:09 PM »
Hey everyone I am pretty into soccer and just signed up for our local gay men's soccer team. I am very tall, lean, slim build, just genetics, and I do plenty of cardio, running, etc, but I am wanting to bulk up and tone up some more. For several years in addition to sports and just regular random cardio, I have done bicep curls regularly with 10lb weights and now 15lbs. Doesn't sound like a lot I know, but I have read that it's not how heavy it is so much that counts but rather the consistency and number of consistent reps. Anyway, I guess you have to listen to your body, and I just don't feel comfortable doing extremely heavy weight lifting.

Also, I have a history of hemorrhoid issues, and don't want to aggravate them unnecessarily. I'm a little scared of doing very heavy weights for that reason. I am now trying 20lbs for my curls and lifts, seeing how that goes. I usually do 4 sets of 20 reps with my 15lbs, and in addition to that, I try to run every other or every 2 days for 1-4 miles.

Now I am trying to work on my diet, going for lean protein, cutting back carbs, and I have upped my coffee and pretty much cut out diet soda completely.

I have discovered that it's silly to try and aim for a perfect body, everyone's genetics are different, but I can strive for as good as I can make with my particular frame. I won't every be a bodybuilder or maybe not even ripped, and I'm okay with that, I'm just trying to make a lot of manageable improvements and tone up a bit without getting a hernia lol

A doctor put me on Remeron (low dosage is key) years ago and it helped me put some weight on.  At a low mg amount Remeron has this incredible effect on your appetite and also helps you fall asleep.  I can't stress enough that this is only at low dosage amounts.

It did wonders for me.  Due to this and the type of work I do, I am probably in the best shape of my life.

I despise the song Love is in the Air, you should too.

Offline RobbyR

  • Member
  • Posts: 727
Re: Weightlifting
« Reply #10 on: February 07, 2016, 02:32:34 PM »
I sometimes take Remeron/mirtazipine to help sleep but a very low dose. I definitely don't need any help in the appetite department lol but I'd got in the habit of sitting up late, and waking up late, which I don't really like, trying to train myself to go to bed earlier now.
Atripla
2010-2015

Stribild
2015-

Offline terrymoore

  • Member
  • Posts: 158
Re: Weightlifting
« Reply #11 on: February 07, 2016, 08:03:15 PM »
Hi RobbyR,
Checkout the Stronglifts program ( www.stronglifts.com). Without going into too much details, working on a compound exercise will work ALL your muscles and will increase overall strength (and mass).
Doing curls work only your bicep. If you want big arms you need to work the triceps too.
The beauty of the stronglifts program is that it is 5 core/key exercises - 3 per workout. Low rep. max weight. It is nothing revolutionary and every body builder knows this.
Squats, Deadlifts, Bench, Standing Row and overhead press. And do not worry about your hemorrhoids - if you lift properly, start low and grow gradually, you will be fine.
« Last Edit: February 07, 2016, 08:15:44 PM by terrymoore »

Offline red_Dragon888

  • Member
  • Posts: 2,821
  • Love and Be Love in Return
Re: Weightlifting
« Reply #12 on: February 08, 2016, 04:08:51 PM »
The best for me is to work with what I already have.  My body type is large to huge when I am over eating, but now I am at 210 lbs (36" waist) and wish to be 180 lbs (32" waist) and have a good little muscular shape.  5 months ago I was 250 lbs (42" waist).  My hope that by October 2016 I will reach that goal of a healthy 180 lbs body.  However, as my body building buddy said, it is easy to get into that shape, the work is to maintain that shape.  So as I work out I have to see what I need to do to maintain that shape.  Funny, I am very happy where I am and that is because I have decided to be happy where I am at.
http://www.youtube.com/watch?feature=player_embedded&v=I3ba3lnFHik

Off Crystal Meth since May 13, 2013.  In recovery with 20 months clean time.

Offline Gruff

  • Member
  • Posts: 38
Re: Weightlifting
« Reply #13 on: February 08, 2016, 04:37:45 PM »
Hey everyone I am pretty into soccer and just signed up for our local gay men's soccer team. I am very tall, lean, slim build, just genetics, and I do plenty of cardio, running, etc, but I am wanting to bulk up and tone up some more. For several years in addition to sports and just regular random cardio, I have done bicep curls regularly with 10lb weights and now 15lbs. Doesn't sound like a lot I know, but I have read that it's not how heavy it is so much that counts but rather the consistency and number of consistent reps. Anyway, I guess you have to listen to your body, and I just don't feel comfortable doing extremely heavy weight lifting.

Robby, if you want to bulk, you need heavier weights.  Period.  Lower weights are for toning and fat loss when done with high reps; higher weights and fewer reps are necessary to bulk muscle.  If you can do more than 4 or 5 reps with the weight you;re using, you're not going to build muscle.  In addition, you need to up your caloric intake: if you lift heavy but are limiting yourself to 1500-2000 calories per day, you're simply breaking down muscle to provide fuel to build muscle. 
12/28/2015  VL ud  CD4 462  40%
06/08/2015  VL ud  CD4 647  39%
10/21/2014  VL ud  CD4 378  44%
06/12/2014  VL ud  CD4 725  37%
03/14/2014  VL 29  CD4 597  35%
11/14/2013  VL ud  CD4 595  37%
08/12/2013  VL ud  CD4 557  33%
04/22/2013  VL 43  CD4 430  31%
01/16/2013  VL ud  CD4 524   34%
09/28/2012  VL 59  CD4 471  31%
06/05/2012  VL ud  CD4 650  32%
02/27/2012  VL ud  CD4 503  28%
11/25/2011  VL ud  CD4 765  32%
06/17/2011  VL ud  CD4 660  29%
11/03/2010  VL ud  CD4 654  31%
07/15/2010  VL ud  CD4 507  27%
03/25/2010  VL ud  CD4 741  23%
11/19/2009  VL 59  CD4 704  24%
08/17/2009  VL 89  CD4 493  18%
05/06/2009  VL 105 CD4 545  17%
01/26/2009  VL ud  CD4 585  16%
11/26/2008  VL 247 CD4 338  13%
06/28/2008  VL 3,308,049  CD4 444

Offline red_Dragon888

  • Member
  • Posts: 2,821
  • Love and Be Love in Return
Re: Weightlifting
« Reply #14 on: February 09, 2016, 06:53:24 AM »
I hesitate to bring this up but one could use testosterone to build up muscle mass.  Just make sure it is under a proper doctors care.  I did gain muscle and definition at least a 15% increase.  However, it is easy for me to abuse and for me it is a mind altering drug that becomes addictive. 

I am surprised that I did not get a heart attack the way it made my metabolism and heart rate increase.  I use to use the gel and the injection, but I had abused it and the results were more muscle mass, depression and rage. 

I sometimes think that I can now go back to it safely, but I am an addict.  There is no stop button once I get started and my mind gets jolted into thinking that this is it.  Then it's straight to sex and more mind altering drugs.

So I don't care to be a Hulk or an Arnold.  I just work with what I have and the goal is to be healthy and sober.  Then when I reach my goal I just have to maintain my health and not hurt myself.
http://www.youtube.com/watch?feature=player_embedded&v=I3ba3lnFHik

Off Crystal Meth since May 13, 2013.  In recovery with 20 months clean time.

 


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