Im unable to train my lower body for the next few months due to an injury sustained at work
My hips, lower back and sciatic nerve are shot.
So as I’m training at home, I’m limited to what I can do so I was thinking of doing Push pull leg but without the leg so are these exercises decent to build the upper body until I can start on lower body
Not being a smart-ass → but… Are you being told not to work lower body or you are unable to? If your tight as hell, some lower body work may help the pain a lot. As simple as lunges/split squats/one-legged leg press/etc. Most of my shooting nerve pain (both sides) comes from tight piriformis muscles. Exercise helps it.
If you can do standing curls or overhead presses, you should be able to lunges.
Just trying to help.
Not allowed to work lower Body hurts too much
Basically I’ve torn my ligaments in my lower back, so squats compared to Curls are different, and same with OHP as the weight isnt bearing my lower back
I like what @simo74 has said. I am thinking of a few other exercises, as I’ve hurt my hamstring and I’m limited as well. But, how do we know that doing pull-ups/chin-ups isn’t doing you damage. I’ll go with whatever your dr and physical therapist tell you.
I’d be cautious with your injury. You don’t want to F it up more. If anything, I’d recommend non impact cardio.
Just substitute the exercises you can do and follow the rules. I wouldn’t do a hypertrophy day and a power day like you have laid out. I would stick to one consistent rep range for a period of time. Maybe think about doing a hypertrophy block for 6-12 weeks (reps in the 8-12 range) and then so a strength or intensity block for 6 weeks where you drop the rep range to 5-8.
@simo74 thanks man I appreciate it, I’ll drop the power day and focus on Push pull and do Hypertrophy with consistent progressive over load based on what I can do
Btw I love the program you posted it’s very straight forward so I adapted it below, is this what you meant?
Workout A – Push
Warmup - See Routine
… 1x15//4x 6-12 Bench Press ( / ) S/S 10-15 Pushups 4x6-12 Military Press ( ) (5 chinups after each set)
1xFailure Lying Tricep Band Extension
…
Cooldown - See Routine
Workout B – Pull
Warmup - See Routine
…
3x?/?/? Neutral Pullup 1x15//4x6-12 Rows ( / ) S/S 20rep Lying Band Pause Shrugs (2xBlk 1xBl) 2x20-30 Alt. Dumbbell Curl ( )
…
Cooldown - See Routine
*
It looks ok if you are set on breaking it up push / pull. If I was doing only 2 days I would still do full body but that’s just me.
Maybe just a watch out for supersetting bench with push ups. If you want to keep adding weight and progressing bench you may want to seperate them. You could move them to the pull day and SS them with the rows. Up to you really.
As I said in my other post. The real key is effort, consistency and progression. Good luck
