IHI
Elite
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- Mar 3, 2015
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Been all over google, searched here, seeing all kinds of varying thoughts/ideas; but seeing how we have so many athletes/trainers and ive never been steered wrong listening to the bro's here, am looking for any help trying to develope a post surgery program to get back on track.
currently going on 8weeks post op, PT 3x's a week, just got into strengthening shoulder at week 6 with very light band work, 2lb dumbbell, arm bicycle, pulleys, yoga ball, etc...pt gal is great and she said week 10 before ANY sort of gym type exercises can begin, and even then it has to be empty bar at best/light DB's since it will be about a year before the body can tolerate the pain from loading and even then if any sharp pain happens, stop immediately. Obviously im going to ask her training ideas since she specializes in shoulders/knees and is a gym rat herself; but i want as much input as possible since i know many here have had various injuries and have come back from them.
so as i ease back into upper body training, what would be a good program to do since heavy loads will be prohibited until at least the 1yr mark. Soup can curls? Aka life ght weight but focus on a 2/4 count and tight squeeze at top of motion? Minimal rest between sets of lighter weight to keep wearing on muscles? Any exercises to highlight/avoid? Keep reading military press, shoulder raises, dips r big no no, and to keep hands in neutral position to keep shoulder closed since opening it up puts a ton of strain on the repaired area.
ive lost a ton of size since ive been unable to do any upper body since november of 2016, and will be next month before i can try anything, so obviously strength will be tanked....but i just want to get some size back if thats even possible. Been on my trt dose since being told i cant do upper body and dont know if itd be worth adding things/upping things at this point (kind of personal fear of exceeding current stage of repair quicker than its ready for)
sorry so long, but am desperate for ideas/plan, and dont know what to do so reaching out to get some mass back upstairs
currently going on 8weeks post op, PT 3x's a week, just got into strengthening shoulder at week 6 with very light band work, 2lb dumbbell, arm bicycle, pulleys, yoga ball, etc...pt gal is great and she said week 10 before ANY sort of gym type exercises can begin, and even then it has to be empty bar at best/light DB's since it will be about a year before the body can tolerate the pain from loading and even then if any sharp pain happens, stop immediately. Obviously im going to ask her training ideas since she specializes in shoulders/knees and is a gym rat herself; but i want as much input as possible since i know many here have had various injuries and have come back from them.
so as i ease back into upper body training, what would be a good program to do since heavy loads will be prohibited until at least the 1yr mark. Soup can curls? Aka life ght weight but focus on a 2/4 count and tight squeeze at top of motion? Minimal rest between sets of lighter weight to keep wearing on muscles? Any exercises to highlight/avoid? Keep reading military press, shoulder raises, dips r big no no, and to keep hands in neutral position to keep shoulder closed since opening it up puts a ton of strain on the repaired area.
ive lost a ton of size since ive been unable to do any upper body since november of 2016, and will be next month before i can try anything, so obviously strength will be tanked....but i just want to get some size back if thats even possible. Been on my trt dose since being told i cant do upper body and dont know if itd be worth adding things/upping things at this point (kind of personal fear of exceeding current stage of repair quicker than its ready for)
sorry so long, but am desperate for ideas/plan, and dont know what to do so reaching out to get some mass back upstairs