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Maintaining muscle while injured


str8flexed
(@str8flexed)
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Joined: 11 months ago
Posts: 17
Topic starter  

Any dieting or training strategies would be helpful...i'm going to be out of commision for a few weeks other than doing leg work. This is how i was going to structure my diet...
day 1: leg day 500 kcal over maintenance
day 2: rest- 400 kcal over maintenance
day 3: rest- 300 kcals over
day 4: rest-200 kcals over
day 5: rest- 100 kcal over
day 6 & 7-maintenance kcals

I will do 15 minutes of high intensity cardio on days when my legs are not sore and will adjust calories accordingly. Any advice anyone can give me would be awsome.
peace

Limitations are for people that have them and excuses are for people that need them.

"Per Ferrum, ad astra"... Through iron, the stars
- Mel Siff

Bitch smacking pseudo-scientists since 2010.


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Tkarrde
(@tkarrde)
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Joined: 2 years ago
Posts: 9
 

It probably is not your custom to work a bodypart multiple times per week, but have you considered increasing the frequency of your leg training to 2, or perhaps even 3days per week.

Since they will be the only bodypart you can train, the increased frequency should not be so much of a problem in terms of overtraining, and would provide the increased benefits of more frequent trips to the gym (i.e. extension of elevated protein synthesis, positive nutrient partitioning, etc.).

Just something to consider.


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Steve M
(@steve-m)
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Joined: 3 weeks ago
Posts: 1
 

Agreed. Take the volume that you would normally do on the one day and spread it over 3 days. You may even be able to add a set or two. Just adjust the intensity so as to keep far from failure. You could use a light/medium/heavy approach with the weekends off.

Steve


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jb1309
(@jb1309)
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Joined: 3 weeks ago
Posts: 5
 
Posted by: @str8flexed
Any dieting or training strategies would be helpful...i'm going to be out of commision for a few weeks other than doing leg work.  This is how i was going to structure my diet...
day 1: leg day 500 kcal over maintenance
day 2: rest- 400 kcal over maintenance
day 3: rest- 300 kcals over
day 4: rest-200 kcals over
day 5: rest- 100 kcal over
day 6 & 7-maintenance kcals

I will do 15 minutes of high intensity cardio on days when my legs are not sore and will adjust calories accordingly.  Any advice anyone can give me would be awsome.
peace

Your not going to see much muscle atrophy having to take 14 days off. How many weeks you going to be out off commision?


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str8flexed
(@str8flexed)
Active Member
Joined: 11 months ago
Posts: 17
Topic starter  
Posted by: @jb1309
Any dieting or training strategies would be helpful...i'm going to be out of commision for a few weeks other than doing leg work.  This is how i was going to structure my diet...
day 1: leg day 500 kcal over maintenance
day 2: rest- 400 kcal over maintenance
day 3: rest- 300 kcals over
day 4: rest-200 kcals over
day 5: rest- 100 kcal over
day 6 & 7-maintenance kcals

I will do 15 minutes of high intensity cardio on days when my legs are not sore and will adjust calories accordingly.  Any advice anyone can give me would be awsome.
peace

Your not going to see much muscle atrophy having to take 14 days off. How many weeks you going to be out off commision?

the doctor thinks it's a strained ligament in my shoulder...though I think it might be a pinched nerve. Either way, I'm going to see an orthopedic soon to have it checked out. Hopefully 4 weeks max is the longest I'll be out.
Peace

Limitations are for people that have them and excuses are for people that need them.

"Per Ferrum, ad astra"... Through iron, the stars
- Mel Siff

Bitch smacking pseudo-scientists since 2010.


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jb1309
(@jb1309)
Active Member
Joined: 3 weeks ago
Posts: 5
 
Posted by: @str8flexed
Any dieting or training strategies would be helpful...i'm going to be out of commision for a few weeks other than doing leg work.  This is how i was going to structure my diet...
day 1: leg day 500 kcal over maintenance
day 2: rest- 400 kcal over maintenance
day 3: rest- 300 kcals over
day 4: rest-200 kcals over
day 5: rest- 100 kcal over
day 6 & 7-maintenance kcals

I will do 15 minutes of high intensity cardio on days when my legs are not sore and will adjust calories accordingly.  Any advice anyone can give me would be awsome.
peace

Your not going to see much muscle atrophy having to take 14 days off. How many weeks you going to be out off commision?

the doctor thinks it's a strained ligament in my shoulder...though I think it might be a pinched nerve. Either way, I'm going to see an orthopedic soon to have it checked out. Hopefully 4 weeks max is the longest I'll be out.
Peace

are u still able to do squats? I would squat if you still can.


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Gene
 Gene
(@gene)
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Joined: 3 weeks ago
Posts: 1
 

Sorry about the injury, but this can give your legs a chance to catch up.

I'd propose something that allows you to train legs fully atleast 3 times every 2 weeks. I've understood where the once per week training suggestions came from (pro's?), but I'm personally against it.
day 1 - quads
day 2 - hamstrings, calves
day 3 - anything at all you can do for upper body (isolation, etc, wherever there is no pain and has no ties to the injury)
day 4 - cardio or rest
day 5 (or earlier) repeat cycle.

Gene


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str8flexed
(@str8flexed)
Active Member
Joined: 11 months ago
Posts: 17
Topic starter  
Posted by: @Gene
Sorry about the injury, but this can give your legs a chance to catch up.

I'd propose something that allows you to train legs fully atleast 3 times every 2 weeks. I've understood where the once per week training suggestions came from (pro's?), but I'm personally against it.
day 1 - quads
day 2 - hamstrings, calves
day 3 - anything at all you can do for upper body (isolation, etc, wherever there is no pain and has no ties to the injury)
day 4 - cardio or rest
day 5 (or earlier) repeat cycle.

Gene

Well my doc thinks I strained a ligament in my shoulder, the shoulder is pretty involved in every upper body movement so I really don't know what I could do other than abs. Any suggestions? I think I could probably squat but...once again, it might strain my shoulder since I have to reach back and grab the bar and front squats are definately out of the question. What do you guys think...unfortunately I"m not knowledgable when it comes to tendons and ligaments so any help would be great.
Peace,
-Layne

Limitations are for people that have them and excuses are for people that need them.

"Per Ferrum, ad astra"... Through iron, the stars
- Mel Siff

Bitch smacking pseudo-scientists since 2010.


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jb1309
(@jb1309)
Active Member
Joined: 3 weeks ago
Posts: 5
 
Posted by: @str8flexed
Sorry about the injury, but this can give your legs a chance to catch up.

I'd propose something that allows you to train legs fully atleast 3 times every 2 weeks. I've understood where the once per week training suggestions came from (pro's?), but I'm personally against it.
day 1 - quads
day 2 - hamstrings, calves
day 3 - anything at all you can do for upper body (isolation, etc, wherever there is no pain and has no ties to the injury)
day 4 - cardio or rest
day 5 (or earlier) repeat cycle.

Gene

Well my doc thinks I strained a ligament in my shoulder, the shoulder is pretty involved in every upper body movement so I really don't know what I could do other than abs. Any suggestions? I think I could probably squat but...once again, it might strain my shoulder since I have to reach back and grab the bar and front squats are definately out of the question. What do you guys think...unfortunately I"m not knowledgable when it comes to tendons and ligaments so any help would be great.
Peace,
-Layne

You could use a lighter weight with that funky pad on the bar. Yeah then there is always stomach work and hyperextensions you could throw in there. How did you strain it by the way? Let me guess doing behind the neck presses?


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