here’s a challenge - how would you train for hypertrophy while saving back (L5/S1 protrusion) and a bit of left knee (broken condyle)?
So far I was using Beyond 531 and this has got to be the best routine ever. Simple, clear cut, doubled my strength and some mass. However, I got fcked in the mind and a bit scared about my spine and knee. Untill I fix mental issues, I wish to de-compress a bit
PRIORITIES:
strengthen glutes (hip hinge; functional)
correct slight kyphosis in the upper back (functional)
strengthen core musulature (functional)
increase leg size (both functional and aesthetic)
increase delt size (aesthetic)
RESTRICTIONS:
no deadlifts (to spare discs)
no bilateral squats (to bring weak leg up)
DAY 1 (legs, Ben Brunos unilateral routine)
-Glute bridge 3x8
-Elevated split squats 4x8-10
-Hanging glute/hamstring curl 4x8-10
-(Lying slideboard plate or body curls 3x10-12)
-Calves problematic (knee!)
DAY 2 (pull)
-Weighted pull-ups 5x4-6
-DB rows 4x12-15
-Side delt raises 4x10
-Face pulls 50 (as many sets as needed)
DAY 3 (off)
DAY 4 (push)
-DB incline press 4x6-8
-DB floor press (to save some shoulder) 2x8-10
-Standing one arm cable press (a la Tuminello) 2x15
-Standing DB press 3x10
-Triceps kickdowns 2x15
DAY 5 (off)
Every day I do DeFranco’s Agile 8 plus a few more (camel cat, bird dog, …). Lots of planks, Paloff presses, landmine twists
I’ve put mixed volume up there in the program but I’m thinking this might be the correct way to periodize:
no bilateral squats (to bring weak leg up)[/quote]
Are these the only restrictions, and you’re 100% cleared to handle all other exercise?
[quote]DAY 1 (legs, Ben Brunos unilateral routine)
-Glute bridge 3x8
-Elevated split squats 4x8-10
-Hanging glute/hamstring curl 4x8-10
-(Lying slideboard plate or body curls 3x10-12)
-Calves problematic (knee!)[/quote]
Ben’s got a ton of great info for bad knees, no doubt. But also check out this info from Mike Robertson to see what might be applicable:
[quote]DAY 2 (pull)
-Weighted pull-ups 5x4-6
-DB rows 4x12-15
-Side delt raises 4x10
-Face pulls 50 (as many sets as needed)[/quote]
I’d think about using rows as the heavy lift, and keep the pull-ups between any pressing sets. One-arm dumbbell, chest-supported, and “Yates rows” (underhand grip, a bit more upright) should all be a little more low back-friendly. Also, I wouldn’t classify side raises as a pull, technically.
[quote]DAY 4 (push)
-DB incline press 4x6-8
-DB floor press (to save some shoulder) 2x8-10
-Standing one arm cable press (a la Tuminello) 2x15
-Standing DB press 3x10
-Triceps kickdowns 2x15[/quote]
Any reason you’re looking to “save some shoulder” with the floor press? Is there shoulder pain or another issue to address?
[quote]I’ve put mixed volume up there in the program but I’m thinking this might be the correct way to periodize:
Cycle 1 - 8x3 or 5x3
Cycle 2 - 4x8-10
Cycle 3 - 2x15[/quote]
I haven’t read Beyond 5/3/1 yet, but is this still along the lines of what he recommended?
If you’re just rotating between heavy/lower rep, moderate rep, and lighter/high rep, that’s a pretty classic type of training cycle, so no problem there. Usually it’s reversed though, starting lighter/higher rep and building up to heavier/lower rep work.
These “restrictions” were imposed by me actually. I CAN deadlift and squat and have been doing so for the past year. This has helped me drastically improve my strength as well as get some decent hypertrophy.
Currently, I am at my all time highs (after the injury) and in a sort of an “uncharteretd territory”. I’m not having any real issues (pains, etc) but I just wish to ease my mind a bit and move into more of a BB routine for a while and decompress. The knee is nagging here and there but I have gotten used to it so I don’t really pay much attention, I just load the bar and squat.
There really aren’t qualified coaches/sports docs where I live so I’m trying my luck via these boards. I tried Ripps board also but eh… that didnt’t go to well.
Im not trying to save shoulder, but rather I don’t need the regular bench press. The way I see it it is the most dangerous thing you can do in the gym and I always train without a spotter… I’m not into competing so there really is no need to do it, there are better strength builders (I prefer The press) as well as hypertrophy movements.
Cheers!
Alex
P.S. If you like power training read 5/3/1. Honestly, it’s the best routine I have ever tried. Simple to understand, makes you push yourself, constantly achieve PR’s and you will build a ton of strength.
[quote]astrbac wrote:
The knee is nagging here and there but I have gotten used to it so I don’t really pay much attention, I just load the bar and squat.[/quote]
I hear ya, and it might be fine for now. Just keep in mind that this sounds like the kind of thing that can set up trouble down the road. Keep training hard, for sure, but do still try to get it totally healthy.
Yep, I’ve read the 2nd edition, just haven’t gotten to the Beyond book yet. It’s definitely good stuff, and one of the most popular programs today for a reason.
that didnt’t go to well.