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Thread: How do you approach an upcoming injury lay off

  1. #1
    Jangles1 is offline Member
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    How do you approach an upcoming injury lay off

    So I have been referred by my Pysio for a Scan and Xray on my shoulder. He thinks I may have a rotator cuff tear that isn't healing naturally, even after 2, 4 and 6 months off on separate occasions. He said worse case I will need surgery and would be out of the gym for 8 - 12 weeks.

    I do not want to get too ahead of myself, but I want to be prepared for this if it does happen.

    I wont have the scan until at least Feb and god knows when the Op would be If I need it. The UK NHS is slow.

    I am on Cycle now (week 12) and I would make sure I finish my PCT and have 10 weeks extra to solidify my gains before having any op.

    My question is....

    How do you guys approach layouts from the gym, specifically a shoulder injury which rules out most exercises.

    Do you eat at maintenance?
    Do you do leg days 2 x a week (or maybe up it to 4/5)
    Do you do cardio ?


    What the fuck do you do to ensure you keep your body as good as you can without loosing muscle or putting on fat.....


    Any help and ideally advice coming from past experience is highly welcomed and I am sure educational for all;.

  2. #2
    wrecks72 is offline New Member
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    Great questions for sure. I go under the knife tomorrow for an elbow surgery. I'm on trt so obviously that will continue. I may even cut back to a very minimal dose of a 100mg a week. Me personally I plan to work on whatever body part I can during recovery. I'm curious to see other replies as well which is why I commented at all. I don't have anything profound to share. Good luck

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  3. #3
    Jangles1 is offline Member
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    I am wondering if people use say 250mg of Test a week while coming off an injury to prevent muscle loss.

    Maybe you have to accept you will loose some muscle and get it back with muscle memory when you get back to training...

    There has to be some solid approach on the best way to prevent muscle loss while you cant train.

  4. #4
    Clove1234 is offline Associate Member
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    I would personally not be able to quit the gym. I definitely would just work around whatever injury i had

  5. #5
    Nogbad the bad is offline Associate Member
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    Unfortunately,there is no way you can prevent muscle loss,if you cant train.If a muscle isn't exercised,it will atrophy.
    If i was in the position,where i was unable to lift weights for any length of time,swimming would be my go to activity.
    It puts little stress on your joints,and is good healing therapy.It will also keep you in decent shape,till you can get back in the gym.
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  6. #6
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    Don't be sedentary, do at the very least some LISS cardio to keep your body from adding too much bf. And get on Primo, lots and lots of Primo lol

    (may wanna think about running nandrolone at a mild dose to benefit from it's ability to help your body synthesize cartilage and connective tissue as well)
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  7. #7
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    Oh and depending on how well off you are financially, you may want to look into stem cell injections. I've seen people use them with amazing results!

  8. #8
    Jangles1 is offline Member
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    Quote Originally Posted by Nogbad the bad View Post
    Unfortunately,there is no way you can prevent muscle loss,if you cant train.If a muscle isn't exercised,it will atrophy.
    If i was in the position,where i was unable to lift weights for any length of time,swimming would be my go to activity.
    It puts little stress on your joints,and is good healing therapy.It will also keep you in decent shape,till you can get back in the gym.

    Cant swim with an arm in a cast though. I think weeks 5/6 - 12 though I will take that advice !

    I assume muscle memory would help you out after your 3/4 months and recover the muscle you did loose ?e

    Would having an elevated Test level throughout recovery not help with muscle prevention when it cannot be worked (Chest, Shoulders, Arms, Back)
    Last edited by Jangles1; 01-16-2018 at 04:08 PM.

  9. #9
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    Quote Originally Posted by AlphaMindz View Post
    Oh and depending on how well off you are financially, you may want to look into stem cell injections. I've seen people use them with amazing results!

    I saw this on South Park (super funny episode lol). Didn't know you can buy that stuff. Maybe TB-500 too?
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  10. #10
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    I know what you are talking about. I play everything by ear. Little by little if you are doing it on your own.
    If you have an operation, do whatever the Dr. Says.
    I,know,that this is difficult but it pays off in the long run.

  11. #11
    Jangles1 is offline Member
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    Just want to approach it the best I possibly can.

    You know you’re commited when you’re genuinely gutted you might not be able to lift haha. Nice feeling

  12. #12
    Nogbad the bad is offline Associate Member
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    Quote Originally Posted by Jangles1 View Post
    100 %

    Just want to approach it the best I possibly can.

    You know you’re commited when you’re genuinely gutted you might not be able to lift haha. Nice feeling
    The good thing is you'll find it easier getting gains next time around,due to muscle memory,which you mentioned earlier.
    Just don't jump the gun through frustration,as chances are you'll set yourself back even further.

  13. #13
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    Moderate dose of test, deca and GH.
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    .....
    sorry
    brain fart
    Last edited by The Deadlifting Dog; 01-16-2018 at 07:53 PM.
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  15. #15
    GearHeaded is offline BANNED
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    Quote Originally Posted by kelkel View Post
    Moderate dose of test, deca and GH.
    exactly this. also don't skip the gym. hit your legs 3x per week with heavy weight, plus do HIIT cardio. Diet should be a slight surplus. the leg training and surplus diet along with the drugs will give your body reason to hold onto as much muscle as possible, and also put muscle on your legs (and I'm sure you can use more muscular legs)

  16. #16
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    I couldn’t do shit after both my shoulder surgeries. Anything and everything I did hurt. Sneezing, shits, couching all that killed. It took a solid year before I was back after both.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

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  17. #17
    wrecks72 is offline New Member
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    Something that came to mind that I didn't mention before. Ive had a no bending elbow restriction for almost 5 weeks. After some research I come up with using a t.e.n.s. unit for contracting my bicep and tricep. What made me look into it is I remembered seeing a video of Bruce lee talking about using one to help him rehabilitate after he was paralyzed. I can say I haven't been able to do anything thing with my right arm if it consisted of bending the elbow. I'm happy that I have hung on to the size of my bi & tri by using the uncontrolled contraction caused by the t.e.n.s unit. Food for thought.

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    Last edited by wrecks72; 01-16-2018 at 10:21 PM.

  18. #18
    Jangles1 is offline Member
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    Quote Originally Posted by MuscleScience View Post
    I couldn’t do shit after both my shoulder surgeries. Anything and everything I did hurt. Sneezing, shits, couching all that killed. It took a solid year before I was back after both.

    Brutal man. Whet did you have done ?

  19. #19
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    Quote Originally Posted by Jangles1 View Post
    Brutal man. Whet did you have done ?
    My labrum peeled of my shoulder joint like an onion.
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  20. #20
    SwoleAnchelada is offline New Member
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    I trained an athlete while she was in an ankle caste who tore her achilles, had her working the other leg at least twice a week. Nothing serious, just range of motion and stability, some imbalance was obvious do to her not being able to use one leg once the caste came off, but she quickly worked the other leg as soon as she could and got thugs back to normal a lot quicker than if she didn't do what she could given her constraints

    I think what was the most beneficial aspect was that she kept up the habit of showing up to train as if nothing was wrong, and scaled around the issue, so the habit stayed in place making it easier for her to get back at it when she could

  21. #21
    SwoleAnchelada is offline New Member
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    I trained an athlete while she was in an ankle caste who tore her achilles, had her working the other leg at least twice a week. Nothing serious, just range of motion and stability, some imbalance was obvious do to her not being able to use one leg once the caste came off, but she quickly worked the other leg as soon as she could and got thugs back to normal a lot quicker than if she didn't do what she could given her constraints

    I think what was the most beneficial aspect was that she kept up the habit of showing up to train as if nothing was wrong, and scaled around the issue, so the habit stayed in place making it easier for her to get back at it when she could

  22. #22
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    Quote Originally Posted by MuscleScience View Post
    My labrum peeled of my shoulder joint like an onion.
    Tore mine in half 3 separate tears and my RC LOL- did 300bench at 17 6 months later and it popped again ha now you see why I’ve lifted the way I have in the last 4yrs - all volume now except some lifts I can go heavy just not pressing -

    Rest and like Kel stated test deca gh would be the best case scenario but low doses as high doses of nandrolone can actually have the opposite affect

  23. #23
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    Oh man shoulder injuries! Man all you younger guys take care of those shoulders all you can. Makes it tough to do anything when you're sellers are f$$k&@ up. But like I said many times previous you got to keep on moving. Tes, deca , gh, and gym time stay on your diet stay on your regular routine just work around those injuries and that blood flowing in there all you can. Days in the gym with little 10/15 pound dumbbells working shoulders. Not about ego all about the grow! Just use your hand work around your injury and stay at it.
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  24. #24
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    That was supposed to say like many have said previously ! This South accent and voice text not a great go together !
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  25. #25
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    Oh man and just use your head is what it was supposed to say. oh man I really got to start reading what it types before I send it!
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  26. #26
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    Quote Originally Posted by MuscleScience View Post
    I couldn’t do shit after both my shoulder surgeries. Anything and everything I did hurt. Sneezing, shits, couching all that killed. It took a solid year before I was back after both.
    Same here if you have that surgery and you mess around you will end up having it again.
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  27. #27
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    Is there really any way to prevent muscle loss in the specific part your having surgery on? I can understand if we talked about minimizing it but preventing it seems to stretch it too far or am I off base here?

  28. #28
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    Quote Originally Posted by tarmyg View Post
    Is there really any way to prevent muscle loss in the specific part your having surgery on? I can understand if we talked about minimizing it but preventing it seems to stretch it too far or am I off base here?
    If you work the opposite body part you can reduce atrophy by about 20% do to physiological crossover effect.
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  29. #29
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    Quote Originally Posted by MuscleScience View Post
    If you work the opposite body part you can reduce atrophy by about 20% do to physiological crossover effect.
    Really? You f&@$$$ amaze me MS! Can you download a fraction of what you know to a USB?
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  30. #30
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    Quote Originally Posted by charger69 View Post
    Really? You f&@$$$ amaze me MS! Can you download a fraction of what you know to a USB?
    I’ll make you one if you payoff my student loans...
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    Quote Originally Posted by songdog View Post
    Same here if you have that surgery and you mess around you will end up having it again.
    Or again and again like myself
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  32. #32
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    Quote Originally Posted by MuscleScience View Post
    If you work the opposite body part you can reduce atrophy by about 20% do to physiological crossover effect.
    I had a good orthopedic and he basically told me to work the opposite side ‘IF’ I could do nothing and I’ve had 3 R shoulder surgeries and the first time was easily the best don’t go for multiples unless your tearing the labrum in half it can rehabilitated if not I almost did with one torn in half and 3other tears but I had to get the surgery
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  33. #33
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    Quote Originally Posted by songdog View Post
    Same here if you have that surgery and you mess around you will end up having it again.
    Been there done that on both shoulders. Take a wait and see how you are after your surgery. But you will be able to walk and control what you eat. Listen to what the DR and the PT says and listen to your body.

  34. #34
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    Quote Originally Posted by Jangles1 View Post
    So I have been referred by my Pysio for a Scan and Xray on my shoulder. He thinks I may have a rotator cuff tear that isn't healing naturally, even after 2, 4 and 6 months off on separate occasions. He said worse case I will need surgery and would be out of the gym for 8 - 12 weeks.

    I do not want to get too ahead of myself, but I want to be prepared for this if it does happen.

    I wont have the scan until at least Feb and god knows when the Op would be If I need it. The UK NHS is slow.

    I am on Cycle now (week 12) and I would make sure I finish my PCT and have 10 weeks extra to solidify my gains before having any op.

    My question is....

    How do you guys approach layouts from the gym, specifically a shoulder injury which rules out most exercises.

    Do you eat at maintenance?
    Do you do leg days 2 x a week (or maybe up it to 4/5)
    Do you do cardio ?


    What the fuck do you do to ensure you keep your body as good as you can without loosing muscle or putting on fat.....


    Any help and ideally advice coming from past experience is highly welcomed and I am sure educational for all;.
    Had shoulder surgery 2 years ago and couldn't lift for 6 months. I kept working the other shoulder and when I finally got back into the gym, my 2 shoulders were asymmetrical. It's taken me about 18 months to even them both out. It happens. It just take time to level everything out.

  35. #35
    Jangles1 is offline Member
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    Quote Originally Posted by ScotchGuard02 View Post
    Had shoulder surgery 2 years ago and couldn't lift for 6 months. I kept working the other shoulder and when I finally got back into the gym, my 2 shoulders were asymmetrical. It's taken me about 18 months to even them both out. It happens. It just take time to level everything out.


    Thanks for the feedback there man.

    Talking of inbalance I have noticed that my left quad is about 30% smaller than my right. Unsure if its due to my being right legged or leaning more to the right on Squats / Deads etc.... I will throw in some single leg exercised to try and even it out. I guess it wil take a long time like your shoulder.

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