rehab workout

[josh-hill]

hey guys. i just got the go-ahead to start lifting again after my shoulder surgery. so i can do anything i want, as long as it dosnt hurt. im thinking at this time its a bad idea to push myself too hard, so i want a program that wont make me fail on any of the lifts. i dont want too much volume on each body part because i dont want to over do it. so i was wondering what kind of program you guys thought would be best? i was wondering about a full body routine with 1 exercise for each body part. starting ******ly low weights and working up slowly. how dose this sound? my goal is muscle preservation more than muscle gain because im working on my cardio at the moment but i am hoping that this program, as well as some shoulder specific rehab, will lead to some small stregnth gains

[NaturalPursuit]

Josh-Hill,

First of all congratulations on getting the go-ahead to get back into things! I'm sure your very excited! Second of all, I would suggest starting EXTREMELY low volume and intensity as you need to slowly "Ease" your body back into working condition. Whatever workout routine you choose to follow, start low and every week, increase either volume or intensity, this will allow your body to slowly adapt to new stressors and will lessen your chance for injury. I would also advise stretching as it is very underestimated! It is one of the BIGGEST ways to decrease your chance of injury.

Best of luck! If you have any further questions I would be glad to help you out!


"Train like a champion today, become a champion tomorrow!"
natural-pursuit.com

[josh-hill]

thanks for the quick reply, i was just reading your thread and it looks really helpful. i didn't want to interrupt it with a post as it looks like sticky material. maybe post a few blank posts to reserve some posts for it? i am also trying to build a whole body stretching routine to do every morning. i was wondering about yoga. i forgot to say in my first post that i want every exercise to be unilateral. and i mean every, to the point of doing pistols instead of squats.

so any help with building a full body totally unilateral workout or a full body stretching program would be great

edit: meant unilateral not isometric. wow i feel ******

[NaturalPursuit]

thanks for the quick reply, i was just reading your thread and it looks really helpful. i didn't want to interrupt it with a post as it looks like sticky material. maybe post a few blank posts to reserve some posts for it? i am also trying to build a whole body stretching routine to do every morning. i was wondering about yoga. i forgot to say in my first post that i want every exercise to be isometric. and i mean every, to the point of doing pistols instead of squats.

so any help with building a full body totally isometric workout or a full body stretching program would be great

Josh,

Not a problem at all! And do not worry about interrupting my thread, post away! As far as helping to build you a full body stretching routine, I can have one out to you probably by the end of the day free of charge! Please just send me your email address and we'll get something worked out!...I probably should have said in my thread that I am also a Personal Trainer and not just a Nutritional Consultant....I'll make the necessary changes!

Thanks

[NaturalPursuit]

I also forgot to ask John, besides rehabilitating your shoulder, what are your goals? Competition, sport-specific training, etc.

[josh-hill]

that would be brilliant, thanks. i was just wondering what you thought of 'fad' diets like the paleo and warrior diet and about your thoughts on the health risks / benefits of ketoginic diets

[NaturalPursuit]

that would be brilliant, thanks. i was just wondering what you thought of 'fad' diets like the paleo and warrior diet and about your thoughts on the health risks / benefits of ketoginic diets

Josh,

The issue with any type of diet is that everyone's body responds differently. “There is no one-size-fits all solution to the diseases of obesity and type-2 diabetes,?said Laura K. Reed, Ph.D, a researcher from the Department of Genetics at North Carolina State University, the lead investigator in the work. “Each person has a unique set of genetic and environmental factors contributing to his or her metabolic health, and as a society, we should stop looking for a panacea and start accepting that this is a complex problem that may have a different solution for each individual.?There is an article titled "Why Fad Diets Work Well for Some and Not for Others" that basically says what I previously stated, that everyone's body is different, simply put. So as long as the diet "makes sense" to you, try it out and log the results. If you like the progress you are making while on that diet then stick with it! If not, try a new diet type...the worst thing you can do is force yourself to try and make a certain diet work for you if your body isn't responded to it.

Thanks