Hi guys,
I haven't train for the last 3 months after a shoulder dislocation doing incline bench press. Now after a long process, my pt told me I could start to train again, but she doesn't want me to train in my basement with free weights, she told me I should use machine for the first months. I also need to add strength to my shoulder/back area
My main goal is now to start a clean bulk. I am an endo guy, so I don't have a v-shape. I would love to achieve this type of shape.
Before my injury, I was doing a 4 days split, 3 sets of 8-12 reps and 3 exercices per muscle groups. I was looking to start HST or Triphase after that, but I guess I need to start at a slower pace
Can you help me setup a program? I want to train 4 days a week, something like tuesday, wednesday, saturday and sunday. Should I keep the 4 days split, or do upper/lower?
Do I need to focus in the 8-12 range, or go up in the 15-20? How many sets?
If I am training and I "feel" something in my shoulder, should I completly stop or if there is no bad pain I can continue?
Thanks a lot guys, can't wait to hit the gym again. I never thought last year I could miss the gym soo much.
I haven't train for the last 3 months after a shoulder dislocation doing incline bench press. Now after a long process, my pt told me I could start to train again, but she doesn't want me to train in my basement with free weights, she told me I should use machine for the first months. I also need to add strength to my shoulder/back area
My main goal is now to start a clean bulk. I am an endo guy, so I don't have a v-shape. I would love to achieve this type of shape.
Before my injury, I was doing a 4 days split, 3 sets of 8-12 reps and 3 exercices per muscle groups. I was looking to start HST or Triphase after that, but I guess I need to start at a slower pace
Can you help me setup a program? I want to train 4 days a week, something like tuesday, wednesday, saturday and sunday. Should I keep the 4 days split, or do upper/lower?
Do I need to focus in the 8-12 range, or go up in the 15-20? How many sets?
If I am training and I "feel" something in my shoulder, should I completly stop or if there is no bad pain I can continue?
Thanks a lot guys, can't wait to hit the gym again. I never thought last year I could miss the gym soo much.
Comment