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Legs only next 6 weeks. 2 or 3x/week

ambulldog

ambulldog

Well-known member
So im 6 days post op shoulde(not full reconstruction, spurs removed and supraspinatus sutured 20% tear). Dr has cleared me for legs, abs, cardio.

Doing fasted cardio am obviously. Abs may have to wait.

Legs!!! What to do? Since its my only form of resistance exercise allowed i was thinking 3x/week. Maybe lite mon&fri with a moderate day wednesday. Ill skip going heavy in fear of irritating surgical site.

Suggestions appreciated. Thanks
 
First of all I am glad you got your shoulder fixed. I know its a bummer now but I am sure it will be worth the while.


I am not sure what your goals are but I would recommend training legs 3 times a week for a couple reasons.

1. Believe it or not (and I do believe there is some research showing this) but continuing to train intensely the body parts one is able even when they cannot train other parts of the body the stimulus provided will actually be beneficial in retaining both muscle tissue and strength in the not-able to train body parts. As if there is some systemic and global processes that occur even when we are limited to only training parts of the body.

2. You could develop some nasty wheels and strength in 6 weeks if you program properly. If you train Monday Wednesday Friday you could do something like


Monday: Metabolic focus - working in the traditional 8-20 bodybuilding style rep range where you don't go ultra heavy but certainly move some weight and get a great workout period.

Wednesday: Mechanical overload focus: Train specifically for strength with some moderate to high volume. This day, if done right, should absolutely suck, but you could really get after in the 2-6 rep range on a handful of key compound leg movements (shoulder allowing) and really push the body from a CNS and mechanical stand point.

Friday: Metabolic/Cell Pump focus - Work in the 12-30 rep range - nothing intense in terms of loads and poundages but very intense none the less due to high rep ranges, timed and tempo based sets, pump focused sets, etc. Use this time to just fill the legs with blood to facilitate better recovery from Monday/Wednesday and do just enough to stimulate the tissue.

Then recoup over the weekend and do it all over again, focusing each time, especially wednesday, on progressive overload.
 
Subbed. I agree with our guy above... 3 times a week should allow you to pack on some serious size on your wheels while simultaneously preserving your upper body mass.
 
I've been doing this for roughly a month. Might carry out another month. I've sustained an injury in my neck track upper chest area. I can say I haven't really lost any size, I've had to cut back my cardio to allow for leg strentgh, but it's been pretty good. Legs getting stronger, more definition, metabolically much more stimulating, I feel even with cutting back on cardio I've continued to lean out. I would just watch doing squats with your shoulder with a barbell. Alot of shoulder stabilizing and squats are really a full body thing. Ive been doing Smith machine squats, leg press, extensions and curls and have been adding in hiit and some intensifiers to kick things up a notch
 
EMPIREMIND said:
I've been doing this for roughly a month. Might carry out another month. I've sustained an injury in my neck track upper chest area. I can say I haven't really lost any size, I've had to cut back my cardio to allow for leg strentgh, but it's been pretty good. Legs getting stronger, more definition, metabolically much more stimulating, I feel even with cutting back on cardio I've continued to lean out. I would just watch doing squats with your shoulder with a barbell. Alot of shoulder stabilizing and squats are really a full body thing. Ive been doing Smith machine squats, leg press, extensions and curls and have been adding in hiit and some intensifiers to kick things up a notch
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It's incredible to see how the body will up-regulate metabolically when training demands and stressors are very intense.

The best part is the fruits of that kind of effort are apparent pretty quick and are what you said: increased leanness with less or no cardio, increased development and increased growth.

Well programmed periods of over reaching certain body parts like this can really help people break into new levels of growth and development.
 
Rndmher said:
Am I the only one who shuddered when they read this.

On a side note op I'm surprised that your doc said squats was ok because it kinda sits on your shoulder. Sure you should stick with like leg press
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My Injury is in the front of my trap , Smith squats don't bother me at all because I don't have to stabilize the bar. I was kinda shocked but it's the only thing I can train my legs to full weight and it not bother me. I do leg press as well.
 
EMPIREMIND said:
My Injury is in the front of my trap , Smith squats don't bother me at all because I don't have to stabilize the bar. I was kinda shocked but it's the only thing I can train my legs to full weight and it not bother me. I do leg press as well.
Click to expand...

Milk both of those like no tomorrow. Big compounds create the most mechanical stimulus and overload
 
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