What did you damage?
How can you prevent it from happening again?
When will it happen again?
Why are you doing these things now?
Are there any other ways to improve your strength and endurance without hurting yourself or others?
I’ve Jacked Up My Shoulder: What Did I Damage and What Do I Do Now! is a free online exercise manual for those who want to increase their strength and endurance while maintaining good health.
The goal of this book is to teach you how to perform a variety of exercises with proper form, which will not only strengthen your muscles but also make them stronger and healthier. You’ll learn how to use various weight machines, treadmills, stairmasters, and many other types of equipment. Each exercise is explained step by step so that you don’t have to worry about getting lost.
You’ll start off by learning basic exercises such as push ups, sit ups, crunches, pull up variations and much more. You’ll then move onto advanced exercises like the one arm chin up and the weighted hang clean & press. Finally you’ll learn how to incorporate these techniques into your regular workout routine.
As a personal trainer I’m always looking for new clients who are interested in improving their fitness level and health. The best way to achieve this is by learning how to use various types of equipment in the gym. I’m not talking about machines; I’m talking about free weights such as bar bells, dumbbells and weight plates.
This type of training is very popular with competitive body builders but can be beneficial to anyone of any age or fitness level.
There are many advantages to free weight training over using machines. For one you have to use more of your muscles when using free weights which results in fast strength and muscle gains. Another advantage is that you can’t cheat as easily when using free weights (or at least you can’t cheat without risking injury), which means that you’re forced to keep proper form which is essential for gaining the most benefit out of your workout.
If you’ve ever seen the movie “Pumping Iron” with Arnold Schwarzenegger he mentions that when he was training for weight lifting competitions he would have his training partners change his exercises every few weeks. This way he would keep his muscles from adapting to any particular routine and continue making steady gains.
This book also discusses how to organize your own routine using various free weights such as bar bells, dumbbells and plates. Of course, if you’re new to all of this I recommend that you leave this part until you’ve gained a little more experience.
This book also discusses dealing with various types of pain that may develop when using free weights. Some people are born with a greater tendency to experience joint or tendon pain. Others seem more prone to muscle pain.
This book will attempt to help you deal with some of these painful issues that sometimes occur.
If you’re using proper form and still experiencing pain then it’s time to stop what your doing and seek medical attention. Many people are under the impression that it’s normal to experience muscle or joint pain while working out. This is simply not true if you’re working out properly.
Consult a physician before continuing your workout routine if you’re experiencing any severe pain.
I’ve tried to cover as much ground as possible in this book however there will always be exceptions. Some people may find that even though they’re using proper form that they still experience pain while using free weights. Pain is your bodies way of telling you that something is wrong.
Ignoring the pain could lead to more serious injuries.
Now that I’ve gotten that out of the way, let’s get started shall we?
The first chapter deals with various types of equipment you’ll most likely encounter when visiting a gym or fitness center. If this is the case then they may have to look into other forms of training until they can find one that’s pain free.
How I Discovered Free Weights
As a young teenager I was involved in a car accident which left me with a broken leg and arm. After several months of going through the typical cast and physical therapy routine my doctor gave me the okay to return to my normal activities. It also explains how to use them properly and how to avoid injury when using them.
The second chapter deals with various types of exercises you can perform using the equipment listed in the first chapter. These exercises will aid you in developing strength, speed, power and improve your overall health.
The third chapter will discuss how to program your routine. This is probably the most important step in an effective workout.
Being the stupid teenage that I was I decided to return to the drum set which is something I had been playing for a couple of years at that point. Big Mistake! I had thought that my broken bones had healed enough for me to play however this wasn’t the case.
This experience left me with several months of constant pain and it would take over a year before I could play again without any pain or discomfort. It explains how to organize your various workouts into a single routine.
The last chapter discusses the importance of rest in between your various workouts. Just as working out is important so is the rest you take in between. It will also explain the importance of eating right and getting enough sleep.
Now that you have a basic understanding of what this book has to offer lets get started!
The information contained in this book is based on my own personal experiences as well as several articles I have come across about free weights. As with any type of weight training there are always risks involved so it is very important that you read and follow all safety instructions provided with the equipment. Also, this book is not a substitute for trained professional advice.
I take no responsibility for any injuries that may occur if you choose to following the advice in this book. With all that being said, I hope you find the information both useful and entertaining.
Also, before you start any weight training program it is very important to first learn how to properly perform each exercise. It is also important to learn how to spot others who are performing these exercises in case you are somewhere where others are lifting heavy weights. This can help prevent serious injury.
I have included illustrations showing proper form as well as photographs showing various weight rooms and equipment available. I have also provided a list of various exercises you can perform and the muscles that they effect. I have divided these exercises into sections based on which part of the body you want to focus on. I suggest picking 2-3 sections of your body that you would like to target and then coming up with a routine that works these muscles. This routine can be changed and added to as you gain more experience. With all this in mind, get ready to start sculpting that masterpiece that is your body! I have also provided a list of various types of exercises and the muscles that they affect.
Don’t worry; I haven’t forgot about you ladies. You can still benefit from this book, it’s just that the exercises will probably be different for your bodies. When needed I have included female mannequins to show proper form for some of these exercises.
So without further ado, let’s get started!
Sources & references used in this article:
Behind the mask: Destruction and creativity in women’s aggression by DC Jack – 2009 – books.google.com
Two or three things I know for sure by JC Richards, J Platt, H Platt – Diccionario de lingüística aplicada y enseñanza de …, 1932
Guilty by reason of insanity: A psychiatrist explores the minds of killers by D Allison – 1996 – books.google.com
The human moment at work by DO Lewis – 2009 – books.google.com
No tech hacking: A guide to social engineering, dumpster diving, and shoulder surfing by JH Abbott – 1991 – Vintage
Pugs at work: Bodily capital and bodily labour among professional boxers by EM Hallowell – 1999 – greenplantsforgreenbuildings.org
Seeking the heart of wisdom: The path of insight meditation by J Long – 2011 – books.google.com
Fifty-eight lonely men: Southern federal judges and school desegregation by LJD Wacquant – Body & society, 1995 – journals.sagepub.com