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serious problem

Basketball23

New member
alrite heres the situation i juss got ankle surgery so i am not aloowed to do ne leg workouts at all nd cant lift standing up so no deadlifts and stuff where im standing nd lifting. I plan on working out 5 days a week all upper body cuz i cant do legs. Also im looking to gain strength and explosive power mostly mayb gain sum weight prob up to 10 lbs but mostly muscle size , tone , and strength. Can sum1 give me a personalized workout so i can accomplish my goals cuz i need to continue to workout for basketball.
 
alrite can u help me out i was juss throiwng it out there but my legs r built like an ox and my upper body is built like the twig u find in ur bak yard wen ur raking leaves ahaha but not to b cocky i have extremly strong legs at 510 144 i 1rmp 435 for squating but my bench is only 150 1rmp. so i need to keep working out if i want to make divison 1 basketball. I wanna go to the gym 5 days a week nd hit it hard so i neeed a workout personally devised to help me out. PLEASE PLEASE HELP ME
 
if you really want a 5 day split, then you should work on separating your muscle groups.

maybe something along the lines of
M - chest
T - back
W - tri's
Th - bi's/forearms
F - shoulders

though it really makes no sense to do it that way - tuesday/wednesdays workouts will be 20-30 minutes.
 
suncloud said:
if you really want a 5 day split, then you should work on separating your muscle groups.

maybe something along the lines of
M - chest
T - back
W - tri's
Th - bi's/forearms
F - shoulders

though it really makes no sense to do it that way - tuesday/wednesdays workouts will be 20-30 minutes.
Click to expand...

Why?

Mine last longer than that....

edit: Good way to split them though...allowing for rest on the secondary muscles and all
 
Last edited:
A 20 minute back workout? Thats ridiculous! his chest, bi's and delts will take longer to train than back? Your back workout should be your longest workout in this split, since your not able to do legs, your back is the biggest and most complex muscle group that your training
 
Why do you HAVE to go to the gym 5 days a week? Just cut it down to 2 or 3 days...

If you MUST do the 5 day thing, Suncloud's advice looked good.
 
3 days a week: Mon: ABs,Back; Weds: Chest,Shoulders,Traps; Fri: ABs,Biceps,Forearms,Triceps and if possible leg extensions and Hams curls(don't know if this will bother the ankle).
 
Timmo said:
A 20 minute back workout? Thats ridiculous! his chest, bi's and delts will take longer to train than back? Your back workout should be your longest workout in this split, since your not able to do legs, your back is the biggest and most complex muscle group that your training
Click to expand...

damn. i meant wednesday and thursday. bi's alone and tri's alone i doubt would break 30 minutes. my bad.
 
No one has really mentioned it but I would not totally neglect the leg that you did not have surgery. If you can handle it throw in some unilateral training on the uninjured leg/foot and it will help stop any atrophy and may help actually hold on to strength of injured leg. I saw a study showing this. No reason to workout your upper more just becasue you dont have legs. I would just do it like normal.
 
chargerball thanks for the info but can u give more details on excercises and i think ill do azmidlyfs advice but cood u please put in sum info on wat single leg excercises to do?
 
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