No Chest or Delt Rotuine....

[Columbus]

Can you help me devise a routine? I need to skip chest (except for cable flys) and delts...I have a bad rhomboid strain and it kills me to dbell bench even 20s.....Wondering if I can still get the most of my workout skipping these movements for 14 days....has anyone done?

...yesterday was quads, today I will hit hammstrings....will I be ok gaining mass without the big chest and delt movements?

[Doc.Sust]

its better than doing nothing, but i wouldnt think it would be nearly as effective

[Columbus]

it could be.......chest n delts are small.......

[Doc.Sust]

it could be.......chest n delts are small.......

no chest is a major muscle group, delts are small(but remember there are front lateral and rear delts all which are worked with different movements)cable cross over are not something to build a routine around for chest, while you are injured, yes sure, that makes sense, but for a regular routine?NO way!!!this shouldnt be your major movement, it doesnt recruti nearlay as many muscle fibers as a press movemnt and uses very little stabilizer muscles

[Columbus]

if i do a variety of deads, suats, etc.....I should be ok for 10-14 days, right? How would u tailor your routine?

[Columbus]

Tell me this wouldn't be a intense workout......
STR8 LEG DEADS 1 WARM X 12, 10,10,8,8, BACK OFF 12
FROG HACK SQUAT 12,10,10,8,8
SEATED LEG CURL 12,10,10
LYING LEG CURL 10,8,8,10
GOOD MORNINGS 3 SETS OF 10
A**UCTOR X 2 ADDUCTOR X 2
HYPEREXTENTION WITH 45LB PLATE X 15X3

[Doc.Sust]

Tell me this wouldn't be a intense workout......
STR8 LEG DEADS 1 WARM X 12, 10,10,8,8, BACK OFF 12
FROG HACK SQUAT 12,10,10,8,8
SEATED LEG CURL 12,10,10
LYING LEG CURL 10,8,8,10
GOOD MORNINGS 3 SETS OF 10
A**UCTOR X 2 ADDUCTOR X 2
HYPEREXTENTION WITH 45LB PLATE X 15X3

too much !!!whooo, overtraining nightmare, trust me!
you dont need the hypers at the end. also either pick good mornings ordo SLDL, no reason to do both in the same workout. i also may not do as many sets as you written out here, cut the volume back just a little, and than it looks good.

[Doc.Sust]

if i do a variety of deads, suats, etc.....I should be ok for 10-14 days, right? How would u tailor your routine?

yes you will be fine for 2 wks or so,
let me ask you this, how will squats and deads help for the lack of presses and delt work? i am not sure i get that?

how i would tailor would depend on what movements cause me pain, i would probably do partial rack presses or decline presses as my main exercise , follow it up with flyes OR i would do full range motion movements(flat press dbell press), just using very very light light light reps, am i to assume right that your rear delts are the other affected muscle group and not the front or lateral delts? if so work the front and lat delts, also if it is a rhomboid strain, i would take it easy on lats as well. key to this is to realy pick movements that are similar to your normal movements(similar as possible) but pick exercises that do not agrevate the condition

[Columbus]

bro....I can't press the bar.....honestly...I an deads, but ay laying pressing or fly movement is out of the equation until inflamtion subsides.....no delt press either....I know it puts a damper on things but I can:

PREACHER CURL
DEADLIFT
SQUAT
GOOD MORNING
CABLE TRIS HEAVY
BENCH DIPS BUT NOT REG. DIPS
SEATED ROW
HOPEFULLY LIGHT BARBELL ROW....
LEG PRESS OF ALL KINDS, HACKS ETC........

[Undecided09]

Heres my advice, if you are hurt, DON'T WORK OUT THE INJURED MUSCLE GROUP!!! Your only gonna prolong the injury, and then you really won't grow....Don't do anything for your chest until it is completely healed, then come back here and ask me how to hit ur chest, I got a great routine going right now...

~M.A.D.

[Columbus]

GOTCHA....can you help me with a plan minues those lifts? I'll still be able to gain size, am I right?

[Undecided09]

U will, and who told u that was the healing time frame???

I would do this...

Quads....

Back

Hammy/Calves

Off...

Bi's/Tri's

[Columbus]

Dr. Columbus....I'm just hoping it isnt longer......its a muscle, not a tendon or joint I hope and pray....


Got anything up your sleve for each of those days? Rotuine sets reps wise? I'll follow your lead brutha...

[Undecided09]

QUADS:

Machine Hack Squats (6 inch stance):
sets: 8,6,4,6,4--->dropset immediately, 50% of the 4 rep weight for 30 reps

Leg Press (hip-width, duck stance) Superset with Leg Ext: 6 sets, 8-10 reps a piece....

HAMMY/CALVES/Tri's:

Stiff leg Deadlift 8,6,4,6,4

Superset with Lying Hammy Curls 8-10 reps

Standing Calf Raises 8,6,4,6,4-->dropset, 30% of 4 rep weight for 20-30 reps

Overhead two hand Dummbell Extensions or Lying E-Z bar skull crusher....
sets 8,6,4,6,4--->dropset, 25-30 reps immedietly after the last set of 4, at 50% of 4 rep weight...

Off...

BACK/Bi's:

Widegrip assisted Pullups 4 sets 6-10 reps...

DeadLift 3-4 sets, 4-8 reps...

Seated Cable Row 8,6,4,6,4-->Dropset, 30 reps at 50% of 4 rep weight

Seated Preacher curls with E-Z bar....sets 8,6,4,6,4--->dropset, 15-20 reps immedietly after the last set of 4, at 50% of 4 rep weight...

[Doc.Sust]

QUADS:

Machine Hack Squats (6 inch stance):
sets: 8,6,4,6,4--->dropset immediately, 50% of the 4 rep weight for 30 reps

Leg Press (hip-width, duck stance) Superset with Leg Ext: 6 sets, 8-10 reps a piece....

HAMMY/CALVES/Tri's:

Stiff leg Deadlift 8,6,4,6,4

Superset with Lying Hammy Curls 8-10 reps

Standing Calf Raises 8,6,4,6,4-->dropset, 30% of 4 rep weight for 20-30 reps

Overhead two hand Dummbell Extensions or Lying E-Z bar skull crusher....
sets 8,6,4,6,4--->dropset, 25-30 reps immedietly after the last set of 4, at 50% of 4 rep weight...

Off...

BACK/Bi's:

Widegrip assisted Pullups 4 sets 6-10 reps...

DeadLift 3-4 sets, 4-8 reps...

Seated Cable Row 8,6,4,6,4-->Dropset, 30 reps at 50% of 4 rep weight

Seated Preacher curls with E-Z bar....sets 8,6,4,6,4--->dropset, 15-20 reps immedietly after the last set of 4, at 50% of 4 rep weight...

solid advice

[Doc.Sust]

bro....I can't press the bar.....honestly...I an deads, but ay laying pressing or fly movement is out of the equation until inflamtion subsides.....no delt press either....I know it puts a damper on things but I can:

PREACHER CURL
DEADLIFT
SQUAT
GOOD MORNING
CABLE TRIS HEAVY
BENCH DIPS BUT NOT REG. DIPS
SEATED ROW
HOPEFULLY LIGHT BARBELL ROW....
LEG PRESS OF ALL KINDS, HACKS ETC........

i have been here beofre . i know it sucks, just dont try to force yourself back to quickly,it may take a little longer than 2wks, be careful

[Undecided09]

Stick to my plan!!! it took me a while to plan it out!

[Columbus]

I am juist going to make one change....I am going to train back on two seperate day because I think I can do some light chhest movements and some light delt movements as I experimented yesterday......cable crosses are ok with low wt and bn standing barbell press is good with lighter weight as well....so day 1 quads, day 2 hammys/tris and then today I want to do back/bis,lt chest, lt delts......take tomorrow off. Come back thurdsday with quads and hammys supersetted and then hit back for power with deads on friday.

So today, how about:

SEATED ROW
LAT PULL
TBAR ROW
BNOP
CABLE CROSS
AND PREACHER CURLS.........

[Columbus]

lat raise
10
10
10

Barbell row: Outside shoulder width grip.. done standing on a 6" platform.. lowering past platform on every rep

warm-up: bare bar: 2 sets: 10 reps each

12
12
8
5 8

[v-bar] Low pulley Row:

10
10
8
6 6

Underhand grip Lat pulldowns:

10
10
8
5 5

preacher curl
10
8
6 6

Standing Barbell press
10
10
8
8
One-arm Dumbbell Preacher curl:

10
12

Standing Reverse Barbell curl:

4 sets: 45 lbs: 12 reps each set

[Undecided09]

well my advice is if your not going to hit a body part hard, then dont do it at all! So if your going to do cable crosses because your chest is injured, then just don't do chest till you're ready, it makes no sense....

[Columbus]

lat raise
10
10
10

Barbell row: Outside shoulder width grip.. done standing on a 6" platform.. lowering past platform on every rep

warm-up: bare bar: 2 sets: 10 reps each

12
12
8
5 8

[v-bar] Low pulley Row:

10
10
8
6 6

Underhand grip Lat pulldowns:

10
10
8
5 5

preacher curl
10
8
6 6

Standing Barbell press
10
10
8
8
One-arm Dumbbell Preacher curl:

10
12

Standing Reverse Barbell curl:

4 sets: 45 lbs: 12 reps each set

isnt this hard??

[Undecided09]

I was referring to your cable crosses and light chest movements, just don't do your chest or delts at all if they are injured, period!

[Columbus]

Gotcha....I tried some bnop the other day and can do it without pain. I will focus my session today on that movement. I also can do lateral raise strict with 10-15s......I'll see whatelse I can handle....maybe cable uprights....but I agree...and slight pain and i nix that exercise.

[Undecided09]

JUST DON'T DO CHEST OR DELTS AT ALL UNTIL YOUR HEALED!! its that easy...

[Columbus]

bingo.........how does your chest and delt day go? just for future ref.

[Columbus]

barbell rows.over had 5 x 6
lat pull wide 3 x failure
lowcable rows 3 x 6 to 10
underhand pulldowns 3 x 8 to 12
rack deads 4 x 4 to 6

what do you think....either this or swap rack deads for conventional going 12, 8,8,6,6,4 then back to 5x5 and a max single next week.

[Columbus]

What are your thoughts on rack deads vs. conventional for back mass....maybe str8 legs on leg day, then racks and heavy str8 rows on back day?