Maintaining muscle while injured - General Training and Bodybuilding

RE: Maintaining muscle while injured

jb1309 — Wed, 14 Jul 2021 12:13:34 +0000

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?

RE: Maintaining muscle while injured

str8flexed — Wed, 14 Jul 2021 11:55:07 +0000

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

RE: Maintaining muscle while injured

Gene — Wed, 14 Jul 2021 11:28:12 +0000

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

RE: Maintaining muscle while injured

jb1309 — Wed, 14 Jul 2021 11:06:24 +0000

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.

RE: Maintaining muscle while injured

str8flexed — Wed, 14 Jul 2021 10:41:46 +0000

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

RE: Maintaining muscle while injured

jb1309 — Wed, 14 Jul 2021 10:13:20 +0000

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?

RE: Maintaining muscle while injured

Steve M — Wed, 14 Jul 2021 09:54:07 +0000

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

RE: Maintaining muscle while injured

Tkarrde — Wed, 14 Jul 2021 09:34:04 +0000

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.

Maintaining muscle while injured

str8flexed — Wed, 14 Jul 2021 09:07:51 +0000

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