Posts Tagged ‘muscle building’

Weight training in a fitness center

Image Source: healthline.com

The following plan is one I concocted for a friend of mine who recently underwent a shoulder cartilage injury (Torn labrum). This is just a sample of what I am capable of now. (Haha, tooting my own horn, I know). But this plan also suits any individual, particularly older individuals and athletes, whose shoulers are of particular concern and desires a full body plan sans heavy shoulder work (As the shoulder joint-ball and socket- possesses such a high range of motion that injury is more likely compared to other joint types such as the knee or wrist). Here it is and any commentary is surely welcome. Thanks for reading!

Sample Plan

Alejandro Lopez, CSCS

1. Needs Analysis:

  • No Sport/General Fitness
  • Recovery from torn labrum (heavy shoulder movement counter indicated until further notice)
  • Rebound after deconditioning

2. Exercise Selection

  • Chest –Cable fly, Light dumbbell fly, Pec Dec, Decline Dumbbell Press & Floor Press (If indicated).

*Stay away from barbell exercises as range of motion is limited and may cause further injury.

*Focus on full range of motion and slow-controlled movement

*Never jerk weight up quickly nor drop weight down quickly

*Do not extend arm behind body, in other words stop weight a few inches above chest

  • Back– Light dumbbell single arm row, Machine cable row (wide grip and narrow grip to hit rhomboid, lats, and entire shoulder girdle), Medium grip lat pulldown (cable)
  • Legs– If squats are off limits for you (which I recommend until you heal and recover strength) focus on these exercises: Leg Press, Hack Squat (the machine where you stand diagonally and you squat to push pads on your shoulders up), Alternating Leg Lunge, and isolation exercises like leg curl for hamstrings and leg extension for quads.

*This is where you should go hard since nothing is off-limits as far as injury is concerned

  • ShouldersDo not perform isolation of shoulders
  • ArmsDo not perform any arm exercises over the head. Focus on alternating
    • Dumbbell curls through full range of motion (ROM) and isolation curls for biceps
    • Tricep pressdown [reverse (supinated, palms facing up) and normal grip (pronated-palms facing down) and Lying tricep dumbbell extension for triceps

3. Exercise Order

  • Always perform big, compound movements before isolation, but remember to keep your shoulder in mind, if big compound movements are causing pain, stop and move on to isolation.
  • Perform bigger muscle group exercises like legs before smaller muscle groups like chest or back.
  • Example: When performing chest exercises, Perform Dumbbell Decline or Floor Presses before Fly exercises
    • The compound workouts elicit greater release of hormones: testosterone, IGF-1, Growth Hormone, etc.

      4. Rep/Load Scheme

  • Typically, perform 3-4 sets of 10-15 reps for each exercise. I would usually recommend going lower reps for higher poundage like 6-12 reps at 67-85% your 1 Rep Max) but you need to rebound from your injury and improve you muscular endurance since you have been out of the game for a while lol.
  1. Frequency
  • I recommend engaging in a full body workout three times per week for the following reasons:

    i.      You should not overload a muscle group too much after a period of detraining and injury, so working it slightly three times a week allows for muscle gain at a slow, steady, sore-free pace.                                                     

  ii.      The more muscle groups you stress at a given workout, the more hormones will be released to promote hypertrophy (muscle gain) and strength gains.

  1. Rest Periods
  • The less you rest between sets the more Growth Hormone is released and the greater calories burned; therefore, until further notice, I recommend utilizing a 30 sec-1 min. rest in between every set and 2-3 min rest between each workout.

   7.  Sample Workout

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Legs:  Leg Press3 sets of 15 repsRest 2 min b/w sets Rest or HIIT cardio 1-2 min high intensity spinning or running and 1-2 min of rest and continue-cycle for 15-20 min  Legs: Hack Squat3 sets of 12 repsRest 2 min b/w sets Rest or HIIT cardio 1-2 min high intensity spinning or running and 1-2 min of rest and continue-cycle for 15-20 min  Legs: Alternating Leg Lunge3 sets of 20 repsRest 1 min b/w sets Rest or HIIT cardio 1-2 min high intensity spinning or running and 1-2 min or rest and continue-cycle for 15-20 min  Full Rest,NoWorkOut
Back: One arm dumbbell row4 sets of 12 repsRest 1 min b/w sets   Back:Lat pulldown superset with cable row3 sets of 10 repsRest 2 min b/w sets   Back: One arm dumbbell row2 sets of 20 repsRest 1 min b/w reps    
Chest: Floor Press4 sets of 12 repsRest 1 min between sets(regular dumbbell chest press but on floor not bench)   Chest: Cable Fly superset with Cable Press3 sets of 10 repsRest 2 min b/w sets   Chest : Light Dumbbell Fly on incline bench2 sets of 20 repsRest 1 min b/w sets    
Biceps: Alternating Bicep curl3 sets of 12 repsRest 30 sec b/w sets   Biceps:Concentration Curl2 sets of 20 repsRest 30 sec b/w reps    Biceps: close grip cable curl3 sets of 10 repsRest 30 sec b/w sets    
Triceps: Tricep Pressdown3 sets of 12 repsRest 30 sec b/w sets   Triceps: Reverse- grip Tricep Pressdown2 sets of 20 repsRest 30 sec b/w reps   Triceps: Touching dumbbell floor press(floor press but make dumbbells touch whole time)3 sets of ten repsRest 30 sec b/w reps    

Simply because you are sore from your last workout does not mean that you cannot workout that same body part today. In other words, being sore or experiencing DOMS (delayed onset muscle soreness) does not always imply that the body part is still recovering. So if you feel up to it, try hitting each body part twice per week for greater gains!

Always eat your breakfast and never falter. You have heard that breakfast is the most important meal of the day for good reason. Breaking that night-long fast allows your body to kick catabolism (eating up muscle-bad) out the door and initiate an anabolic state (muscle creation-good) which allows for greater fat burn. Aim to consume a solid protein source such as whole eggs to supply much need amino acids and a wholesome carb source such as whole wheat toast or oatmeal to kickstart your new day! Happy Break-Fasting!

Eat your eggs! On top of being versatile and delicious, the egg is packed with a great protein profile meaning it has a fantastic assortment and abundance of amino acids to feed your starved, morning muscles. But what you may not know is that most of the egg’s valuable nutrients are located in the yolk, so eat the whole darn thing and never look back. Happy Egging!

P.S. Just don’t go crazy on them, they do contain a moderate amount of saturated fat (Not always the bad guy). Two or three in the morning is just fine.