Training EOD While Bulking....
- 02-06-2014, 09:28 PM
Training EOD While Bulking....
I train 5x/week currently. I'm trying to rehab/heal a nagging rear deltoid/infraspinatus strain I've had for a while. I'm tired of working through the pain and dealing with the pwo inflammation. I was thinking about training every other day to help with recovery for a couple months, at least until I stop bulking.
I was wondering if I'll be able to pack on some more muscle with this training frequency, and if I were to change it up should I change my diet at all?
- 02-06-2014, 09:35 PM
I train 4x a week, regardless of diet. Upper/Lower/Upper/Lower and have seen nothing but positive results in both size and strength. It's definetly important you give that injury time to heal.
If that peaks your interest, I can post some more info for ya.
- 02-06-2014, 09:39 PM
02-06-2014, 09:49 PM
Example (Take out pressing exercises if your shoulder isn't up to par and replace with more back work):
Stiff legged deadlift
Horizontal row variant
Row variant or Chin-ups
Note: Those are just example exercises/movements. Now, you're hitting each group of muscles 2x a week. All compound movements. Assistance work can be 4-6 sets of varying reps.
It doesn't look appealing to most people, especially when they're stuck on splitting up muscle groups only once a week. I promise though, you'll gain muscle mass. Like I said though, if your shoulders aren't doing good, then let them heal. If you can only do a pressing variant once a week, then skip it the second day.
Also something to look at: Eric Cressey Shoulder Savers Part 1, 2, and 3 on T-Nation. He brings up training balance and things you can/should be doing with your training program to allow your shoulders to heal.
If you want an exact training program to look at, look in Wendler's 5/3/1, or peak around the workout logs here.
02-06-2014, 09:52 PM
Nvmd, I see legs listed haha
02-06-2014, 09:56 PM
Cool man, thanks a lot. Yea, I train legs Sunday. Maybe I'll try a different approach and see how it fits me. Do you have a link to the shoulder saver posts? I don't prefer some of those particular exercises you put as an example but I can just swap out for another compound movement.
Thanks again bro
02-06-2014, 09:58 PM
02-07-2014, 09:56 AM
agreed with Sean! Love upper/ lower splits. Ive had great progress with upper/lower. Btw listen to your body with the injury, like you i pushed past the pain on an injured shoulder for way too long, ended up making the injury much worse. No shame in taking a little time off to heal, going easy on it, or having it looked at.
02-16-2014, 04:32 PM
I might direct you towards some joint help from iForce.
its amazing for helping ease acute pain and works to heal the damage on joints as well.
combine this with copious amounts of fish oil along with your new training split and you will be feeling like a champ in no time!
FINAFLEX forum rep
visit our website at finaflex.com
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