Training with Injuries

[BG75]

Should have called this the old and busted up forum. Lol. But serious!! It is a testament to our dedication and fortitude as gym rats. The easy days have come and gone and the fact that we still push on is amazing. Blessing to all you guys.

 

[BG75]

Slower rep speeds/higher rep ranges, Tens unit near joints/muscles to break up scar tissue, ultrasound at physical therapist to break up scar tissue and improve range of motion, yoga classes, deep tissue massages, "body tempering" (This is more common in powerlifting gyms, they roll heavy steel bars over muscles and your back, I'm talking 135 lbs- 200 lb bars, bars can be twisted to help pull pelvis more into alignment and reset scapula) 3/4 reps ranges on chest, ditch the heavy overhead presses altogether!! I frequently use 40- 50 lb dumbbells for shoulder presses and keep reps at bottom half - bottom 3/4 rep range to avoid A/C impingement (you're most vulnerable to impingement from lockout and especially lockout on shoulder pressing.

Hammer strength machine with a closer grip and keeping arms alongside ribs on the movement, rarely flat bench at all anymore (haven't been up to even 315 now in the past 6 months or so and my chest is better than its ever been)

Prescription fish oil (yes, there are script fish oil caps that work wonders for joints)

I had 2 A/c impingements that ortho Doc wanted to operate on a few years ago, I opted not to do it and heal myself and I was back to 100% within 6 months. I had the biggest issues/aggravation when my dumb ass was doing shoulder presses w/ 130 lb dumbbells. I now use mostly 40's, MAYBE 50's, my shoulders are no smaller. Keep up with your side lateral raises, stay light on front raises (I mostly use 15 lb db's for these, since front delts get hit indirectly so much through other shit, I basically pump them up and touch on them and then leave them alone)

Pushups to work through shoulder issues, pushups are a more natural movement and out mostly chest and triceps into the movement and not shoulders. Also stay lighter on your bicep curls, since bicep ties into shoulders and sometimes what you think is shoulder issue is actually radiating pain from top of biceps or vice versa.

Best of luck!! Sincerely, "Mr. past injuries"

Damn bro. That was me all the way. Still suffering from impingement. And it hurts like hell. Good stuff bro. Will do.

 

[Demondosage]

Should have called this the old and busted up forum. Lol. But serious!! It is a testament to our dedication and fortitude as gym rats. The easy days have come and gone and the fact that we still push on is amazing. Blessing to all you guys.

Yes, one thing I've learned along the way is you have to go by instinct. Just because you watch a video of Dorian Yates doing bent over rows with 405 + lbs does not mean that going any heavier than 225 lbs for most guys would work. Or when you watch Branch Warren incline pressing 405 lbs for 15 reps when he is 5 weeks out from a competition. Nah, fuck all that, you need to do what works for you. Ego lifting will totally wreak havoc on you

 

[turcao]

I wonder how much we bring upon our selfs between overuse/overtraining, @BG75, are you a fan of Mike mentzer's training methods?

 

[Demondosage]

Damn bro. That was me all the way. Still suffering from impingement. And it hurts like hell. Good stuff bro. Will do.

probably bothers you most in your sleep and first thing waking up right? Feels like an arrow sticking through it and pain radiates to the back of the shoulder, but you could almost put a finger right on the A/C joint where the shoulder connects to the collar bone and push in and feel it right? Yes, most definitely A/C impingement if this is the case.

The question is; how bad is your range of motion? Is it bad to the point you cannot lift your arm to do a side lateral raise or hold a cup of coffee? Or is it just mostly bad under a load and when you sleep on it?

If it's the latter then you can heal yourself. You need to back off anything heavy for chest/shoulder pressing, actually ditch shoulder pressing altogether until it's healed. I had to use a lot of machines/cables/pushups for about 6 months straight and keep my reps higher, 15-20 reps/set.

 

[BG75]

probably bothers you most in your sleep and first thing waking up right? Feels like an arrow sticking through it and pain radiates to the back of the shoulder, but you could almost put a finger right on the A/C joint where the shoulder connects to the collar bone and push in and feel it right? Yes, most definitely A/C impingement if this is the case.

The question is; how bad is your range of motion? Is it bad to the point you cannot lift your arm to do a side lateral raise or hold a cup of coffee? Or is it just mostly bad under a load and when you sleep on it?

If it's the latter then you can heal yourself. You need to back off anything heavy for chest/shoulder pressing, actually ditch shoulder pressing altogether until it's healed. I had to use a lot of machines/cables/pushups for about 6 months straight and keep my reps higher, 15-20 reps/set.

No range of Motion over my head or and side laterals. Can hear a popping sound and pain. Then after I'm ok. But very painful. It kinda feels like my AC joint get stuck then it will pop and I'm able to continue my motion. Crazy thing is I had surgery for impingement in the same shoulder before. I guess over press I should have discontinued a long time ago. Had the surgery about three years ago. Now I A appointment with the orthopedic specialist. And hoping I don't have to have surgery again.

 

[Demondosage]

I wonder how much we bring upon our selfs between overuse/overtraining, @BG75, are you a fan of Mike mentzer's training methods?

Mentzer and HIT principles is in my opinion the best way to train possible, TO A DEGREE. However, Mentzer got carried away with philosophy and much of HIT eventually turned into more of a marketing scheme than solely a system of training. I believe in Heavy Duty part 2 Mentzer eventually advocated training only 1x every 9 days!! In his beginning literature it was more realistic and practical. Mike was also against cardio, so tell me how only working out once every 9 days and no cardio would keep you conditioned? And how do you even stay motivated enough to diet right when you're only in the gym every 9 days? It's like why the fuck even work out?

Mentzer didn't train like this until he got with Arthur Jones, and even then he would sneak off and do additional sets. Now, I am a huge Jones/Boyer/Viator/Mentzer fan, but there was a lot of garbage that went around during this mission to debunk volume training. Arthur Jones only admitted to Sergio Oliva being the only steroid user HE EVER took on to train down in Florida, and he stated that everyone else promised him they'd never touch steroids....which you and I know is all bullshit. The whole Colorado project with Viator was also a bunch of bullshit, and claims of a 63 lb muscle gain in a couple months is just ridiculous, and no credit was ever given to muscle memory and the fact he was recovered from a car accident and packing on muscle at an alarming rate, and probably taking steroids to the curb at the same time.

Mentzer was knowledgeable, but no Wizard. He was very good at talking/manipulating and convincing, which he got from Arthur who was basically his main influence once he got with him. But in all reality, Mike Mentzer was a know-it-all asshole who most people didn't like to be around, not to mention almost homeless because of a horrible addiction to speed, which I'm sure didn't help his "genetic heart condition"

Mike was good and without a doubt should have taken the 1980 Olympia, but Mike wasn't marketable to Weider. The Weider's hated the Mentzer/Jones click because they didn't preach supplements and really didn't believe in them. Joe realized that selling barbells and DB's didn't bring a lot of repeat sales, but supps did. He couldn't use Mentzer for anything, which is a reason I also respect Mentzer. Arnold was just more personable, everyone wanted to be like Arnold. But with Mike, it was his way or no way.

 

[BG75]

Hoping self healing can help. Don't want any more surgery.

 

[BG75]

Mentzer and HIT principles is in my opinion the best way to train possible, TO A DEGREE. However, Mentzer got carried away with philosophy and much of HIT eventually turned into more of a marketing scheme than solely a system of training. I believe in Heavy Duty part 2 Mentzer eventually advocated training only 1x every 9 days!! In his beginning literature it was more realistic and practical. Mike was also against cardio, so tell me how only working out once every 9 days and no cardio would keep you conditioned? And how do you even stay motivated enough to diet right when you're only in the gym every 9 days? It's like why the fuck even work out?

Mentzer didn't train like this until he got with Arthur Jones, and even then he would sneak off and do additional sets. Now, I am a huge Jones/Boyer/Viator/Mentzer fan, but there was a lot of garbage that went around during this mission to debunk volume training. Arthur Jones only admitted to Sergio Oliva being the only steroid user HE EVER took on to train down in Florida, and he stated that everyone else promised him they'd never touch steroids....which you and I know is all bullshit. The whole Colorado project with Viator was also a bunch of bullshit, and claims of a 63 lb muscle gain in a couple months is just ridiculous, and no credit was ever given to muscle memory and the fact he was recovered from a car accident and packing on muscle at an alarming rate, and probably taking steroids to the curb at the same time.

Mentzer was knowledgeable, but no Wizard. He was very good at talking/manipulating and convincing, which he got from Arthur who was basically his main influence once he got with him. But in all reality, Mike Mentzer was a know-it-all asshole who most people didn't like to be around, not to mention almost homeless because of a horrible addiction to speed, which I'm sure didn't help his "genetic heart condition"

Mike was good and without a doubt should have taken the 1980 Olympia, but Mike wasn't marketable to Weider. The Weider's hated the Mentzer/Jones click because they didn't preach supplements and really didn't believe in them. Joe realized that selling barbells and DB's didn't bring a lot of repeat sales, but supps did. He couldn't use Mentzer for anything, which is a reason I also respect Mentzer. Arnold was just more personable, everyone wanted to be like Arnold. But with Mike, it was his way or no way.

Wow!! Never knew that much about the man. Knew he was a asswhole. But the whole speed thing is crazy. I was never a fan of his work out method I just really though he had a really aesthetically good physique. i just aspired to be the same as far as my physique. Thanks for info though bro.

 

[turcao]

Mentzer and HIT principles is in my opinion the best way to train possible, TO A DEGREE. However, Mentzer got carried away with philosophy and much of HIT eventually turned into more of a marketing scheme than solely a system of training. I believe in Heavy Duty part 2 Mentzer eventually advocated training only 1x every 9 days!! In his beginning literature it was more realistic and practical. Mike was also against cardio, so tell me how only working out once every 9 days and no cardio would keep you conditioned? And how do you even stay motivated enough to diet right when you're only in the gym every 9 days? It's like why the fuck even work out?

Mentzer didn't train like this until he got with Arthur Jones, and even then he would sneak off and do additional sets. Now, I am a huge Jones/Boyer/Viator/Mentzer fan, but there was a lot of garbage that went around during this mission to debunk volume training. Arthur Jones only admitted to Sergio Oliva being the only steroid user HE EVER took on to train down in Florida, and he stated that everyone else promised him they'd never touch steroids....which you and I know is all bullshit. The whole Colorado project with Viator was also a bunch of bullshit, and claims of a 63 lb muscle gain in a couple months is just ridiculous, and no credit was ever given to muscle memory and the fact he was recovered from a car accident and packing on muscle at an alarming rate, and probably taking steroids to the curb at the same time.

Mentzer was knowledgeable, but no Wizard. He was very good at talking/manipulating and convincing, which he got from Arthur who was basically his main influence once he got with him. But in all reality, Mike Mentzer was a know-it-all asshole who most people didn't like to be around, not to mention almost homeless because of a horrible addiction to speed, which I'm sure didn't help his "genetic heart condition"

Mike was good and without a doubt should have taken the 1980 Olympia, but Mike wasn't marketable to Weider. The Weider's hated the Mentzer/Jones click because they didn't preach supplements and really didn't believe in them. Joe realized that selling barbells and DB's didn't bring a lot of repeat sales, but supps did. He couldn't use Mentzer for anything, which is a reason I also respect Mentzer. Arnold was just more personable, everyone wanted to be like Arnold. But with Mike, it was his way or no way.

I liked his theories in the beginning and had some success training M-W-F using the chest/back; legs; shoulders arms routines. I was in my twenties at the time and did one of his phone consultations. I spoke to mentzer's a couple times on the phone. He had me working out 1x every four days, dips/Deads one day and squats/pull downs on another. Then he wanted me to drop to once every seven days. I didn't like that format but I do still like the idea of lower (much lower) volume and higher intensity. I also like to do cardio.

 

[Demondosage]

Wow!! Never knew that much about the man. Knew he was a asswhole. But the whole speed thing is crazy. I was never a fan of his work out method I just really though he had a really aesthetically good physique. i just aspired to be the same as far as my physique. Thanks for info though bro.

His brother Ray was much friendlier and enthusiastic about training. Mike's problem was he lost all passion for training, and it showed plain as day. There is some video of him floating around on youtube someplace, the damn camera man was getting fed up with him because they couldn't even finish a training video because of Mike sitting at a table chain smoking for 30 minutes straight

 

[BG75]

His brother Ray was much friendlier and enthusiastic about training. Mike's problem was he lost all passion for training, and it showed plain as day. There is some video of him floating around on youtube someplace, the damn camera man was getting fed up with him because they couldn't even finish a training video because of Mike sitting at a table chain smoking for 30 minutes straight

Shit is crazy!!

 

[slashlove]

I always do minimum of 30 minuts of warm up, increasing slighty the intensity of it....


"Pain is temporary, Pride is forever»

 

[jacked44]

My 40's have come and gone some 20 years ago and I can't remember the last time I had a pain free workout. Multiple surgeries have helped me continiue with the heavier weight, but something new seems to always pop up, plus the down time gets longer and longer. Sadly, I have to admit, lighter weight, higher reps and more sets are the order of the day now.

I am right up there with you in age brother. I hear ya!

 

[KPK]

Had a good week in the gym. My upper body is trashed. Pushed legs pretty hard today,hoping I'll be able to walk tomorrow. Lol.

 

[Darman]

Really good to read about others solutions to problems I'm encountering.
Thanks everyone for contributing, this info is excellent & will utilize suggestions!