Training EOD While Bulking....

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    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?

    Thanks

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    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.
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    Quote Originally Posted by Sean1332 View Post
    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.
    Sure, why not, I'm always open to information. My current split is:

    M: Abs/Traps/Shoulders. I've been doing less shoulders lately, and more abs and traps. Just external rotation rehab exercises.
    T: Arms
    W: Rest
    TH: Chest
    F: Back
    SA: Rest
    SU: Legs
    •   
       

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    Quote Originally Posted by LB_Patriot View Post
    Sure, why not, I'm always open to information. My current split is: M: Abs/Traps/Shoulders. I've been doing less shoulders lately, and more abs and traps. Just external rotation rehab exercises. T: Arms W: Rest TH: Chest F: Back SA: Rest SU: Legs
    You should view training as movements instead of muscle groups. Traps are on your back, they're trained when you do row variations. Arms day is a waste of gym time. Do you not train legs?

    Example (Take out pressing exercises if your shoulder isn't up to par and replace with more back work):

    Lower-
    Deadlift
    Stiff legged deadlift
    Front Squat

    Upper-
    Bench press
    Horizontal row variant
    Bi/Tri/Facepull

    Lower-
    Squat
    Good mornings
    Lunges

    Upper-
    Overhead press
    Row variant or Chin-ups
    Bi/Tri/Facepull

    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.
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    Nvmd, I see legs listed haha
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    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
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    Quote Originally Posted by Sean1332 View Post
    Nvmd, I see legs listed haha
    Lol ya
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    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.
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    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!
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    visit our website at finaflex.com
  

  
 

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