5 Month Post Shoulder Recon Gym Program

RYDA

RYDA

Likes Bikes and Dirt
As per the title I am now 5 months post op and have got the all clear to go back to gym.

I have started doing up a program with most exercises recommended by the surgeon/physio.

In the first few weeks he advised to go low weight high reps which is understandable. After this initial period I will probably just go to till failure and adjust weight accordingly.

So my main question is: are there anything major exercises I have left out or should be changed in this 3 day split program?

 
Joel O

Joel O

Likes Bikes and Dirt
your monday and wednesday look like a shitload of exercises to me, how much time are you expecting each session to take?
 
RYDA

RYDA

Likes Bikes and Dirt
Joel O said:
your monday and wednesday look like a shitload of exercises to me, how much time are you expecting each session to take?
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Yeah I agree. I need to balance it more. Probably an hour to 90 minutes.
 
Z

Zam

Likes Dirt
I also wouldnt recomment doing to failure for a while while you are still rehabbing the shoulder, pick a rep range and weight you are comfortable with and build from there without going to failure as this is when a lot of injuries can occur especially when the muscle if fatigued.

Also, I would recommend using a BB instead of DB when starting back from shoulder surgery unless you are going very lightweight.
 
Mywifesirrational

Mywifesirrational

I however am very normal. Trust me.
The program overall looks to be quite random - aimed at a steroid abusing body builder.

Some problems I can see:

Two many exercises in general - you have 6 shoulder exercises on monday - they are not going to get stronger when they are over trained. 5 exercise for chest on weds equalling the same problem as shoulders on monday.

Pre fatiguing - you shoulders will be destroyed on monday, when it comes time to train chest on weds they won't have recovered, compromising any potential gains from this session.

Too much volume (not sure how many sets/reps you are doing per exercise?) - 90 minutes with suitable rest periods for mon/weds is probably very not realistic.

Three way split makes no sense to me - train shoulders with chest; back and triceps together makes no sense - should be back and biceps and/or chest, tri's and shoulders.

Too many isolation exercises - I can understand the need for some specific shoulder exercises, but otherwise focus on more compound movements which still effectively train those smaller muscle groups and actually provide a functional/performance gain.

Zam said:
Also, I would recommend using a BB instead of DB when starting back from shoulder surgery unless you are going very lightweight.
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I am of the opposite view, I thought that the use of DB's was very smart. Using a BB puts more loading onto the AC joint when comapred to using DB's (depending on the type of reco this may be an important factor), also using DB's requires a lot more control and stability within the shoulder. Lastly the use of DB's means the good shoulder cannot dominate the movement, meaning the bad shoulder must do it's share of the work and therefore get stronger.
 
RYDA

RYDA

Likes Bikes and Dirt
Mywifesirrational said:
The program overall looks to be quite random - aimed at a steroid abusing body builder.

Some problems I can see:
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Yeah I agree totally. It was a very rough 5 minute job, pretty much mashing together various exercises from workouts I had lying around plus the stuff the physio suggested.

To failure is pretty stupid in hindsight. Physio suggested 3-4 sets of 15-20 reps each.

Does anyone have a link to a more balanced program?

I just find if I don't take anything into the gym I am a tad lost.

EDIT: I had the latarjet procedure done. http://shouldersurgerysydney.com.au/latarjet-procedure
 
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Mywifesirrational

Mywifesirrational

I however am very normal. Trust me.
RYDA said:
Yeah I agree totally. It was a very rough 5 minute job, pretty much mashing together various exercises from workouts I had lying around plus the stuff the physio suggested.

To failure is pretty stupid in hindsight. Physio suggested 3-4 sets of 15-20 reps each.

Does anyone have a link to a more balanced program?

I just find if I don't take anything into the gym I am a tad lost.

EDIT: I had the latarjet procedure done. http://shouldersurgerysydney.com.au/latarjet-procedure
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15-20 reps? I love physio programming skills, more reps is all they know, unless your doing it for pure ROM reasons the intensity is so low the muscles won't get stronger as only the final few reps into fatigue stimulate all muscle fibres.

Had a look at the link, if you like give us some details of the actual mechanisms of injury, the injury itself and how it is currently going, any surgeons contraindications, what deficits and problems are there + plus any other gym based goals and I can write you up a program on here.

I can't guarantee quality as I won't be able to personally assess the shoulder (unless your in melb), but it'll save you having to deal with a personal trainer type who's more likely to aggravate your shoulder.
 
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D

darryl

Likes Dirt
Mywifesirrational said:
15-20 reps? I love physio programming skills, more reps is all they know, unless your doing it for pure ROM reasons the intensity is so low the muscles won't get stronger as only the final few reps into fatigue stimulate all muscle fibres.

Had a look at the link, if you like give us some details of the actual mechanisms of injury, the injury itself and how it is currently going, any surgeons contraindications, what deficits and problems are there + plus any other gym based goals and I can write you up a program on here.

I can't guarantee quality as I won't be able to personally assess the shoulder (unless your in melb), but it'll save you having to deal with a personal trainer type who's more likely to aggravate your shoulder.
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Easy on the physio bashing. We are not all the same thanks. Just like anything some have different skill sets.

While I personally would not set this rep range, based on the program old mate posted, it's probably saved him a lot of grief, by not fatiguing the muscles.
 
Mywifesirrational

Mywifesirrational

I however am very normal. Trust me.
Anarchist said:
Generalise much?
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No at all, I probably wasn't harsh enough.

Having extensive experience teaching the basic principles of rehabilitation and exercise prescription to cert 3, 4, diplomas of fitness (as well as ex sci undergrads and physio and EP masters students) a personal trainer is not qualified or safe to be working with anyone with an injury, disease or a single contraindication to exercise - 'Unless' closely supervised by a competent EP or physio. There are good personal trainers out there, primarily from exercise degrees, but they are rare - why spend 3 years and a 20+K hex debt to work in a gym?

Personal trainers are responsible for many ruined shoulders and backs because they think harder is better. There is a federal push to require all fitness centers to have a qualified and registered exercise physiologist on staff and 12 week courses have been banned - not that any decent employer would give you a job after a superficial 12 weeks.

darryl said:
Easy on the physio bashing. We are not all the same thanks. Just like anything some have different skill sets.
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Nothing wrong with physio's and wasn't bashing them, they are great at what they do but exercise prescription is not it.
 
MARKL

MARKL

Eats Squid
Whilst I can't comment on your specific injury I am can tell you about my own shoulder injury.

In the end after sitting down with the shoulder surgeon and physio (both sport/shoulder specialist) and reviewing all the evidence (x-ray/ultrasound/MRI/physical examination) and improvements over the last 2 months decided not to go ahead with surgery and continue with physio program. At this stage I have very limited riding for 8 months.

When I sat down with the physio to move the program from improving strength/ROM to riding downhill I brought a video of some downhill to show him what I want to be able to do (Sam at Val di Sol - may as well aim high).

The program that he developed for me focuses on three things:
1 - Improving strength
2 - Improving flexibility (more random movements such as ball drops and throwing than movements through a limited range like weights); and
3 - Improving speed (again the ball drops and really fast movements with therabands)

I have only just started the program so I can't comment on its effectiveness but it feels right and the focus not just on strength seems right for downhill. However my recommendation would be to find a shoulder/sports specialist to develop your program.

Cheers and goodluck
 
Mywifesirrational

Mywifesirrational

I however am very normal. Trust me.
Just in case anyone is interested, been throwing messages back and forth to Ryda, to work out a gym based rehab program but with a focus on general strength and mass (something that is often heavily lost after a serious injury).

This is the initial phase of the program (expect to last 1-3 months before progression) and once Ryda's shoulder has got a little more strength/confidence, we'll move onto some more complex exercises - deadlifts, squats... Having written a program without an in person assessment - even just being able to see a persons posture and movement, I find this very challanging. Programs are never set in stone so anything is alterable.

Typically when I write a program I put the muscle groups involved down so I don't over do a particular group.

Program: full body split program – emphasis on shoulder rehab.
Contraindications: Previous Shoulder subluxation (R) – Dips, Pec dec & military press (? potentially risky).

Session 1: (Legs, back, bi’s) 3x10 per exercise / 2 minute rest between sets (40 mins + warmup / cooldown / stretches).
Leg press (Quads, glut max/med, adductor mag/brevis)
Lat pull down (reverse grip) (Lats, teres major, biceps, sternal pec major mid. Traps, rhomboids)
DB row (Lats, teres major, posterior delt, biceps, mid. Traps, rhomboids)
Back extension / roman bench (Hamstrings, gluts, erector spinae)
Calf raises standing (gastroc, soleus)


Session 2: (Chest, shoulders, tri’s) 3x10 per exercise / 2 minute rest between sets (40 mins + warmup / cooldown / stretches).

DB chest press (Pec major, anterior delt, triceps, serratus anterior)
Lateral raise (with external rotation) (Deltiods all heads, supraspinatus)
Rotator cuff – internal + external rotation (cable pulley) (infraspinatus, teres minor, sub scap)
Tricep pushdown (tricpes)
Plank (front + side) (rectus + oblique abdominals, illiospoas, rectus femoris, erector spinar, glut medius and TFL).
 
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