So I've been back in the gym for 5 months (after a few years of not going). I've tinkered with my workout here and there until I settled on a mostly all-barbell program of the Big 5 lifts (Bench Press - Squat - Standing Military - Bent Row - Deadlift, and also Leg Presses on the machine)
But I think the stress of prolonged heavy lifting for the last 3 months (80%-90%, three sets of 5-6 reps each) is starting to wear on my shoulder joints, which is only noticeably affecting my bench work, that seems to have plateaud with me lifting my body weight (170lbs × 6).
So I decided on switching up my program to strengthen my weak spots, primarily shoulder, but also wanting to hit my arms and back without losing the gains in my chest and legs. My goal is to work this new program for a few months, and get back to the bench at the end of summer and break thru that plateau with a rehabbed/stronger shoulder.
So I guess my question is, does that sound like a good strategy? I'll prob continue wit
MxBeastChelcie
:
Yes, change your goal. Focus mostly on mobility training for a month & let the ligaments recover more & become stronger. Then incorporate it with lifting heavy. Also see a physical therapist.
BodybyBrodie
:
CONTINUED: With the Squats and Leg Presses, just not as heavy an emphasis as I've been doing.
I'm nearing 40 yrs old, and finally starting to understand the old-man joints struggle lol but my long term goal is to build mass and reach 195 lbs with a lean BMI, and it seems like my body has reached its total capacity as is and I need to iron out these weak links in my chain before I can continue with those Big 5 lifts. Just for added info, I've already added 20)bs to my body weight (155 to 175) since March, which I'm very proud of in such a short amount of time and during a sweltering summer where I've prob sweated off 20lbs in the same time period lol
BodybyBrodie
:
The character limit messed me up, but I meant to say I'm going to continue with the barbell on standing military and deadlifts, while working in some good DB rows for the back, some rev fly for the rear delts, front and lateral raises as well, throw in some Arnold presses, fly and chest press to maintain my chest. And them some cable work with lat pull-down, rope push downs, tricep extensions, and internal/external rotations for the shoulder joint. And continue with Squats and Leg Presses, just not as heavy as before.
I guess TL;DR, I'm switching to an ISO program that focuses on shoulder and back, with a minor in triceps; while also maintaining my chest and legs. Sorry for the LONG post, but is that a good plan to get back to my bench and barbell heavy workout with a new higher ceiling to aim for?
ryanhuggins
:
Stretching is your friend. Also working your back fully. I've had to rehab shoulder injuries and the rehab docs had me doing lat pulldowns and cable rows as the primary exercises.
9 comments
I'm nearing 40 yrs old, and finally starting to understand the old-man joints struggle lol but my long term goal is to build mass and reach 195 lbs with a lean BMI, and it seems like my body has reached its total capacity as is and I need to iron out these weak links in my chain before I can continue with those Big 5 lifts. Just for added info, I've already added 20)bs to my body weight (155 to 175) since March, which I'm very proud of in such a short amount of time and during a sweltering summer where I've prob sweated off 20lbs in the same time period lol
I guess TL;DR, I'm switching to an ISO program that focuses on shoulder and back, with a minor in triceps; while also maintaining my chest and legs. Sorry for the LONG post, but is that a good plan to get back to my bench and barbell heavy workout with a new higher ceiling to aim for?