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DMJAKES Posts: 1,607
12/3/12 2:12 P

UAV - you've gotten some great advice, especially about making sure your doc is on board with your return to exercise.

If you were bedridden for that long, I'd say you need to build up some endurance before you hit the really heavy weights and worry about building muscle. Do a full body workout 2-3 times a week, and work on doing 12-15 reps with REALLY good form before moving up in weight. I would also suggest working on your balance and stability at the same time.....do your chest presses or shoulder presses on a stability ball, or stand on a bosu ball while doing squats or other standing moves.

Your muscles, tendons, ligaments and nerves need to learn how to communicate again, and that takes time. You also need to make sure your nutrition is the highest quality you can manage. Feed your body well, and it will respond in time.

Last question - was any physical therapy or rehab offered or included after your surgery? If so, take advantage of it!

MPLANE37 SparkPoints: (65,234)
Fitness Minutes: (35,097)
Posts: 2,167
12/3/12 8:22 A

Injury/recovery/strength training are words that make the alarms go off. You need more than anyone else to be cleared by your doc to strength train/lift weights.

You can build a lot of strength even at a caloric deficiency. In 8 weeks I went to squat 80kgs( 176kgs) and dead lift 90kgs(about 200lbs), and I was at a moderate caloric deficiency.

After the initial strength gains though, you won't gain as easily unless you start to eat at a caloric surplus. But even initial strength gains would be enough for some.

There are programs like 5x5, 5/3/1 etc. Read about them. 5x5 is generally rated for beginners, 5/3/1 is for already strong people but with difficulty in improving the strength any further.

Edited by: MPLANE37 at: 12/3/2012 (08:49)
NAUSIKAA Posts: 4,848
12/3/12 2:06 A

When I was in your shoes, I reconditioned (this is what you want) very rapidly (in about 5 weeks after about 3.5 years away from lifting) with 2 sets of 4-6 reps, and I included bodyweight exercises like pullups even if I couldn't do them without assistance. Week 1 I used the lightest weight in the gym; week 2 I increased a little; week 3 I went as hard as I could, and kept pushing as hard as I could after that. I was back about to the weight I used to lift after only 5 weeks. I was able to increase my weight lifted gradually over the next few weeks after that also. And I used to do powerlifting so I'm not talking about light weight.

I don't know if it will work for you, just what I did. You probably have the strength and muscle mass, but you are deconditioned.

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
12/2/12 10:14 P

Hi Terri,

Have you been cleared by your doc to do strength training? You did not mention what type of surgery you had, but if your were bedridden for 7 months that must have been a pretty extensive surgery, so you may want to just make sure your doctor is on board even though you have been going to the gym for over a month and a half.

Coach Nancy

TACDGB Posts: 6,132
12/2/12 9:31 P

I do know several things about this. One is that you have to use good form when you lift so that you don't hurt yourself. So if lifting too heavy cause bad form you aren't helping yourself any. If you are a little sore that normal. You do need to give your muscles time to recover so a 1 to 2 day break in between is the way to go. You should alternate muscle groups when you lift........like back and legs one day...biceps and tris another day. Also make sure to eat enough protein as weight lifting tears down your muscles and protein helps build them back up. You also should be lifting 3 sets of 12 reps. Lifting heavy enough that the last rep is hard to do. If you need other ideas I would check out bodybuilding.com as they are a great help. Good luck in this.

UAVRIDER SparkPoints: (79)
Fitness Minutes: (46)
Posts: 20
12/2/12 9:04 P

hey guys, due to having a surgery and being pretty much bed ridden for 7 months and then jumping into school and not being very active, i have lost a ton of strength. honestly im ususaly not to worried about muscle but im realy discouraged with my strength at the moment, things that use to be very simple are extremly hard, so i have been going to the gym pretty hard the last month 1/2 2 months, but i havent realy seen any progress in my stregnth.

when it comes to lifting weights whats the best tactic to gain stregnth? in other words would it be better for me to push out 10 reps in a fairly heavy weight or 4-5 on a realy heavy weight? also say i hit the gym one day and and feeling a little sore, not bad sore but can feel it, should i give it a days break or should i jump right back in the next day?

just feeling like im spinning my wheels at the moment, so any help would be appreciated, thanks!

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