Adding LBM While Injured

[Brazensol]

Still working on getting my shoulder(s) fixed. I have an appointment Wednesday to go over the physical therapy sessions I've been attending over the last 6 weeks. I got zero improvement from them so I now have doubts as to the original diagnosis of "impingment". The pt specialist told me that I should have had at least some improvement by now if it was an impingment and she has expressed her doubts also. I expect the doc to order MRI's next and see if there is any physical damage to the shoulder area. I suspect there is but should know for certain soon.

Anyway, what I really wanted to know is can one still build lean mass if you are limited to considerably lighter weights than a typical lifter would use? Do you substitute heavier weights with higher reps and sets? Has anyone had any success adding lbm while limited in how much they could lift? Would running a cycle be even more beneficial in this circumstance or would it not help much if any at all? Thanks in advance for your help.

Specifically talking upper body mass. Lower body shouldn't be affected.

[M302_Imola]

I'm sort of in your same shoes as I recently hurt my lower back so I'm limited on the amount of weight and exercises right now. My plan of action is to lift lighter weights focusing on the time under tension (TUT) principle. Essentially, I'm going to slow down the tempo of my reps...looking for a 2-3 second negative while holding the contraction for 1 second at the top and bottom of the movement. This is new to me as I've always lifted heavy weight at a normal tempo so we'll see how I make out. Curious as to others replies to your situation.

[Brazensol]

Thanks M302! It certainly is frustrating trying to figure a way around this. Some of those big body builder types (the pros) have certainly had injuries more severe than what I have and somehow they found ways to keep lifting and probably even keep gaining. I am hoping once I get my MRI's that something will show up and there will be a viable way to repair it. Not holding my breath because when it comes to medical issues I always seem to be the "unique" case.

[M302_Imola]

I def know what you mean and feel your frustration! Let us know what the MRI reveals...best of luck!

[SidVicious77]

Hi Brazensol... if that is you in your avi, I'd be inclined to believe the diagnosis of impingement as you have pretty pronounced rounding and internal rotation of your shoulders. If you're seeing zero improvement from the exercises prescribed it could be that tendonosis has set in, or that the exercises themselves are not effective. Can you describe them, and have you seen any postural change after doing them? Also you may need to consciously and separately work on fixing your posture.
To your original question, adding further mass sounds unlikely if you're dropping the weight used. Maintainence sounds more feasible. You could also try to keep the weights the same and focus on working the pain-free range of the movement using a smith machine.. willing to bet it's when the bar is furthest away from your body. That's what I was doing before my surgery and I was able to add 10 kilos to my OHP. But fixing the injury should probably be your highest priority. Im pretty sure that what i did made my injury worse. You can always gain back any lost mass once you are healed.

[Brazensol]

Yes that's me. The pt techs said the same thing. My posture sucks! lol. PT consists of a lot of what they call P's and Y's with elastic bands and a lot of stretching and range of motion exercises with very light (3 lbs) weights. Not sure if tendonosis has set in (unless it happened as soon as the injury occured). I have been doing pushups lately and the pain is most noticable when at the bottom of the movement. What did you have surgery for and was it successful?

[Brazensol]

Saw the doc yesterday and will be getting a call in a day or two to schedule the mri. I did get a couple of x-rays on the shoulder and also the neck. No word back on the x-rays yet.

[SidVicious77]

Mine was for a torn labrum and fractured glenoid rim from a bike crash. It was several months from the accident before surgery and I was able to train through it, but I do believe that was a stupid decision and it made it worse. I didn't want to lose size either.
The exercises sound fine, but try adding in a few other things.
One is stretch out your pecs and try to use a lacrosse ball to release any fascial tension.
The other is actively retract and rotate your shoulder blades and try to hold them in the right position all the time. It will seem awkward and unnatural at first, because you're habituated to the wrong posture, but it will become easier with time. Facepulls and other external rotation exercises will help, as will lifting your ribcage and trying to squeeze your scapulae down and together at the end of lat pulldowns or pullups.
I would say give pec exercises a break for a while, do only maintenance work on delts and try fixing your posture issues and strength imbalances first and letting pain ease off before you go ahead again. Trying to work through it is really not worth it as tendons/ligaments take months to heal and may never be as strong again as before the injury.

[Brazensol]

MRI scheduled for 18 Mar.

[M302_Imola]

Braz, how have your workouts been?