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Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I think the best route to this will be to ask these questions to both your surgeon and your PT. Surgeons seem to be mixed for the most part on weight training, but many other activities they are definite yay or nay on after THR. Usually very high impact sports are not recommended, like football, baseball, soccer. Things like cross-country skiing and hiking are usually OK, if the patient has had experience with them, while downhill skiing is something they are divided on (like weight training).

Because of your past years of experience with weight training they probably will give you the go ahead. They will surely recommend not going heavy. Main concerns are wear and loosening of the new joint...but, strengthening the hip around the joint should help prevent loosening. Those things (along with fractures) usually happen with more high impact activities though, which is why they recommend to avoid them.

Now things like Olympic lifts (snatch/clean/etc.) where you are "jumping" a bit while lifting a heavy weight would definitely want to be avoided (high impact under heavy weight - bad). Pretty much common sense, huh?

Also, you are going to be working up to things like squats. No way you'll get under 200 lbs right away (again, common sense)! I doubt you'll even want to start with 135. Slow and easy. Like anything that requires recovery, there will likely be quite a bit of pain at first, but your PT will help you with methods to relieve that. Even then, years from now you may still become sore after say a long hike, or too much bending while working in your garden...or maybe too much squatting. That soreness will most likely go away in a day or two just like when we workout, and is usually not a big deal (just your body letting you know that you're either not that young anymore, or you need to take it a bit easier).

Best advice I can give though is to take all this up with your surgeon and PT. Let them know your history...how long you've been weight lifting, if you trained heavy, let them know you're used to squatting 600 lbs. (or whatever). Be as thorough as possible and ask as many questions as you need to. Write down a list of questions so you don't forget them too.

I know this wasn't much help, but hopefully your PT will have some good advice. You'll also get to know your body again over a bit of time and you'll know what you can handle. Just don't jump the weight up too much at once in the beginning! 10 lbs. here, 5 lbs. there, and see how you feel the next day. Good luck bro!!


Using the Hack Squat Exercise Machine at the Gym | Expert Village Videos
TY for great reply. I'll follow advice.

If you look at the vid above, you'll see why I thought hacks might be OK. The force is on the quads.
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Using the Hack Squat Exercise Machine at the Gym | Expert Village Videos
TY for great reply. I'll follow advice.

If you look at the vid above, you'll see why I thought hacks might be OK. The force is on the quads.

True, hacks do put more emphasis on quads.

How tall are you? Another thing to consider if you are tall is that for (us) tall guys, the squat really stresses more hips and lower back due to a greater necessity for forward lean (just the unfortunate mechanics of it). Shorter guys get more quads, hams, glutes.

I think it will ultimately come down to finding what is more comfortable for you, and then working back into things slowly. Also, you don't want to avoid stress on the hips altogether, because strengthening the muscles in and around the hip will help keep that THR in place.

Another machine to consider is the V-Squat, both front and rear facing. I like that machine! Wish my gym had one. I have to drive 25 minutes to use one (which I don't). :(
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Aside from good diet and lifting, I do some cardio to help loose fat, this is what I do:
Warm Up- Jog for 5 mins.
Job for 1 min, sprint for 10 secs - repeat for a total of 20mins
Cooldown - Jog for 5 mins or brisk walking for 10.

How good it that for fat loss? Is their anything else I could add in to help?

And also aside from Military, whats the best exercise to broaden up shoulders more?

less time resting I'd say. It's more intense to do 20 seconds sprinting, 30 walking for e.g., than a long jog
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

less time resting I'd say. It's more intense to do 20 seconds sprinting, 30 walking for e.g., than a long jog

Interval training is GREAT for intensity....just frickin AWESOME
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Hey Alc:

I'm on omega program but for academic interest I'm curious as to what do you think is best for a profoundly shitty lower back. My concern isn't aesthetic, its that I will injure my self one day deadlifting, squatting, or rowing.

There is just no muscle mass there at all - I find it hard to even flex it. Deadlifting hasn't helped it too much, and I find that for any isolationists lower back exercise (good morning, hypers) my glutes seem to do the work.
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Hey Alc:

I'm on omega program but for academic interest I'm curious as to what do you think is best for a profoundly shitty lower back. My concern isn't aesthetic, its that I will injure my self one day deadlifting, squatting, or rowing.

There is just no muscle mass there at all - I find it hard to even flex it. Deadlifting hasn't helped it too much, and I find that for any isolationists lower back exercise (good morning, hypers) my glutes seem to do the work.

isolation:

hyperextentions, superman raises, good mornings, bridging (wrestling exercise)

compound:

bent-leg deadlifts, squats, hack squats
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

How does this routine look in general? Thanks

Stats:
Age: 23
Current Weight: 75kg
Ultimate Goal to Bulk : 80-85kg
200g + protein / ED
500g + cabs / ED



Monday
Day 1: ( Chest / Bi )
- Bench Press(smith) x 4 sets
- Incline Dumbell Curls x 3 sets
- Incline Bench Press (smith) x 4 sets
- Barbell Curls x 3 sets
- Decline Bench Press (smith) x 4 sets
- Hammer Curls x 3 Sets
- Concentration Curls x 3 sets
- Chest Flys x 4 sets

Tuesday
Day 2: ( Legs / Forams/ Abs )
- Smith Deadlift x 5 sets
- Leg Extension Curls x 4 sets
- Hamstring Curls x 4 sets
- Smith Standing Calf Raises x 4 sets
- Smith Squat x 5 sets
- Smith Machine Lunge x 4 Sets

Forearms:
Dumbbell Wrist Curls x, 4 Sets
Reverse Wrist Curls x 4 Sets
Pinwheel Curls x 3 sets
Hammer Curls x 3 sets

Abs:
Weighted Sit ups x 15, 4 sets
Decline Twisting Sit Up x 10 x 4 sets
Prone Hold x 1min, x 3
Elbow to knee x 20, 3 sets


Thursday
Day 3: ( Shoulders/ Forearms / Abs)
- Military Shoulder Press x 4 sets
- Side Lateral Raises x 3 sets
- Front Raises x 3 sets
- Dumbbell Shrugs x 4 sets
- Smith upright row x 4 sets


Friday
Day 4: ( Back / Tris )
- Wide-grip Latpull down x 4 sets
- Smith Deadlifts x 4 sets
- Standing Smith BB rows x 4 sets
- Overhead DB extensions x 4 sets
- Smith Bent over Rows x 4 sets
- Tricep Pushdowns x 4 sets
- Smith Close Grip Bench Press x 4 sets

Monday, Wed, Friday ( Muay Thai Training / Cardio )
 
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Re: Post up your bodybuilding training problems and I'll help you develop a new routi

How does this routine look in general? Thanks


Monday
Day 1: ( Chest / Bi )
- Bench Press(smith) x 4 sets
- Incline Dumbell Curls x 3 sets
- Incline Bench Press (smith) x 4 sets
- Barbell Curls x 3 sets
- Decline Bench Press (smith) x 4 sets
- Hammer Curls x 3 Sets
- Concentration Curls x 3 sets
- Chest Flys x 4 sets

Tuesday
Day 2: ( Legs / Forams/ Abs )
- Smith Deadlift x 5 sets
- Leg Extension Curls x 4 sets
- Hamstring Curls x 4 sets
- Smith Standing Calf Raises x 4 sets
- Smith Squat x 5 sets
- Smith Machine Lunge x 4 Sets

Forearms:
Dumbbell Wrist Curls x, 4 Sets
Reverse Wrist Curls x 4 Sets

Pinwheel Curls x 3 sets
Hammer Curls x 3 sets

Abs:
Weighted Sit ups x 15, 4 sets
Decline Twisting Sit Up x 10 x 4 sets
Prone Hold x 1min, x 3
Elbow to knee x 20, 3 sets


Thursday
Day 3: ( Shoulders/ Forearms / Abs)
- Military Shoulder Press x 4 sets
- Side Lateral Raises x 3 sets
- Front Raises x 3 sets
- Dumbbell Shrugs x 4 sets
- Smith upright row x 4 sets


Friday
Day 4: ( Back / Tris )
- Wide-grip Latpull down x 4 sets
- Smith Deadlifts x 4 sets
- Standing Smith BB rows x 4 sets
- Overhead DB extensions x 4 sets
- Smith Bent over Rows x 4 sets
- Tricep Pushdowns x 4 sets
- Smith Close Grip Bench Press x 4 sets

Monday, Wed, Friday ( Muay Thai Training / Cardio )


This is a little too much volume tbh. Are you sre you are getting enough calories? what does your diet look like?
 
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