Please suggest a workout (I have an injured bicep) - Bodybuilding Discussion on Bodybuilding.net Training Forum

fryzie · 11-27-2006, 10:53 PM

Ive injured my left bicep so now there a lot of exercises I can not do until it heals. I can still train but but I need to avoid that area. I can not do any chest movements.

How is this workout?

5x5 Leg Press
5x5 Yates Rows
5x5 Shoulder Press

1 day on, 1 day off etc.?

Darkhorse · 11-28-2006, 04:45 AM

LOL, you want to do barbell rows while you heal your bicep?

_Wolf_ · 11-28-2006, 05:23 AM

http://www.elitefitness.com/forum/sh...d.php?t=519658

Eric3237 · 11-28-2006, 09:22 AM

Wait a minute. Is the pain up near the shoulder area or down near the elbow?

fryzie · 11-28-2006, 11:53 AM

Quote:

Originally Posted by Eric3237

Wait a minute. Is the pain up near the shoulder area or down near the elbow?

neither
its along the side right where it meets the tricep

fryzie · 11-28-2006, 12:03 PM

Quote:

Originally Posted by Sentinel

http://www.elitefitness.com/forum/sh...d.php?t=519658

that board is so fucking shit

their arrogance is unbelieveable, you say one thing and they say the complete opposite

_Wolf_ · 11-28-2006, 12:22 PM

^^ hahahahahahhahaa....true

Eric3237 · 11-28-2006, 03:15 PM

Quote:

Originally Posted by fryzie

its along the side right where it meets the tricep

Well that makes more sense. Maybe not actually a bicep injury at all. The fact that you can do OHP's but not bench makes me think it's more something refered from the shoulder....not that I know. I any case you should follow your instincts and not do anything that causes a lot of pain while you rehabilitate it.

Can you do deadlifts?

Overhead pressing 3 days on a 5x5 is too much. There is also the question of balance. That's probably THE most important aspect of any routine, imo. Looking at the kind of huge strength gains I've gotten of 5x5's you're rowing strength could increase to the point where you have a serious and dangerous imbalance that could lead to shoulder injury, etc. Overuse and imbalances are the two major causes of injury. Not just "too much weight" like most people always think (not that this doesn't happen a lot).

That means that doing a 5x5 with rowing movements and no chest pressing movements is ill advised. Since you want to overhead press you'd be better off doing pullups/downs.

You may want to think about postponing this until you're better so that you can get the most out of it. Maybe you could do something in an upper/lower split in a balanced routine. You could still utilize 5x5's in there.

fryzie · 11-30-2006, 12:10 PM

i tried to do some deads yesterday.. the heavier i went the worst it got
i was fairly comfortable at doing around 8 reps though

i can do leg exercises, deadlifts (high reps), rows, dumbbell shoulder press
and NO chest movements

how can i turn this into a routine so i will lose minimal muscle during this bad time.

_Wolf_ · 11-30-2006, 12:24 PM

how about site injections? that might help

serosuly though, just do those movements every alternate day and keep increasing the bar steadily. for example, u cud do a hst cycle with just those lifts.

11-27-2006, 10:53 PM	#1 (permalink)
fryzie Rank: New Member Join Date: Sep 2006 Location: Australia Posts: 29 Country: Gender:	Please suggest a workout (I have an injured bicep) Ive injured my left bicep so now there a lot of exercises I can not do until it heals. I can still train but but I need to avoid that area. I can not do any chest movements. How is this workout? 5x5 Leg Press 5x5 Yates Rows 5x5 Shoulder Press 1 day on, 1 day off etc.?
	fryzie's Sig:Help make me huge :

11-28-2006, 04:45 AM	#2 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,003 Country: Gender:	LOL, you want to do barbell rows while you heal your bicep?
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

11-28-2006, 05:23 AM	#3 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,655 Gender:	http://www.elitefitness.com/forum/sh...d.php?t=519658
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-28-2006, 09:22 AM	#4 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,441 Country: Gender:	Wait a minute. Is the pain up near the shoulder area or down near the elbow?
	Eric3237's Sig:Anybody can talk a lot. Smart people listen... -Son's first grade teacher

11-28-2006, 12:22 PM	#7 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,655 Gender:	^^ hahahahahahhahaa....true
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-30-2006, 12:10 PM	#9 (permalink)
fryzie Rank: New Member Join Date: Sep 2006 Location: Australia Posts: 29 Country: Gender:	i tried to do some deads yesterday.. the heavier i went the worst it got i was fairly comfortable at doing around 8 reps though i can do leg exercises, deadlifts (high reps), rows, dumbbell shoulder press and NO chest movements how can i turn this into a routine so i will lose minimal muscle during this bad time.
	fryzie's Sig:Help make me huge :

11-30-2006, 12:24 PM	#10 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,655 Gender:	how about site injections? that might help serosuly though, just do those movements every alternate day and keep increasing the bar steadily. for example, u cud do a hst cycle with just those lifts.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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