Help to create a fitness program with quite some injuries.

Lastchancetochange

Hi team, I have several injuries that impair me from a normal workout. I now have trocanteritis ( swollen hip ) as I did a lot of mountain bike after confinement in may so trying to fix it in the chiropractor but we will see. On top you add a really bad operated knee that prevents me from impact sports ( Cant run or jump ) and the right one they extracted part of my ischio's for the other one so I get strains really easily only lifting 10 pounds in the laid down hamstring machine.

So what can I do, bike, swim, golf, gym. I don't go to the gym now for Covid but I have in my house some equipment. I have a barbell and a landmine, I have a 22 pounds plate, a TRX, 2 dumbells of 12 pounds each, a small barbell ( body pump style ) with 2 / 22 pounds plates and 2 12 pounds plates.

Can anyone help do me a weekly program.

Thanks

IronIsMyTherapy

I'd recommend a push, pull, legs, rest routine with an emphasis on compound movements.

Compound movements are movements that use multiple muscle groups, as opposed to isolation movements.

I prefer to start with compounds when I'm fresh and finish with isolation.

Cardio could be done as a quick warmup (save energy), then after lifting.

COMPOUND EXAMPLES
Bench press (barbell, dumbell, machine. Can sub pushup)
Overhead press (barbell, dumbell, machine. Can sub wall supported handstand pushups)
Squat
Deadlift
Row
Dip
Pullup/chinup
Close grip bench
Upright rows

ISOLATION EXAMPLES
Curls
Lateral raises
Tricep pushdowns
Chest fly's
Leg extensions
Leg curls


DAY 1 - PUSH
Compound for chest (Bench press, forward lean dip, etc)
Compound for shoulders (overhead press, upright rows, etc)
2nd chest compound
2nd shoulder compound
Compound, tricep focus (close grip bench, upright dip)
Chest isolation
Shoulder isolation
Tricep isolation
Shoulder isolation

DAY 2 - PULL
1st compound, back focus (deads, rows, pulldowns etc)
2nd compound, back focus
3rd compound, bicep focus (chinups, underhand rows, etc)
1st bicep isolation
2nd bicep isolation

DAY 3 - LEGS/ABS
Compound (squats, etc)
Compound, hamstring focus ( Stiff leg deads, wide stance leg press, etc.
Compound, quad focus (lunges, narrow stance leg press, etc
Isolation, hamstring focus
Isolation, quad focus
Calves
Planks (front and both sides)
Knee raises
Flutter kicks
Scissor kicks

DAY 4 - REST

REPEAT

You can add reps and sets as you advance. Obviously this isnt a tailored split, but the general concept should be solid to follow.

IronIsMyTherapy

Gotta love how people drop a disagree and quietly leave 😂

Lastchancetochange

IronIsMyTherapy wrote: »

I'd recommend a push, pull, legs, rest routine with an emphasis on compound movements.

Compound movements are movements that use multiple muscle groups, as opposed to isolation movements.

I prefer to start with compounds when I'm fresh and finish with isolation.

Cardio could be done as a quick warmup (save energy), then after lifting.

COMPOUND EXAMPLES
Bench press (barbell, dumbell, machine. Can sub pushup)
Overhead press (barbell, dumbell, machine. Can sub wall supported handstand pushups)
Squat
Deadlift
Row
Dip
Pullup/chinup
Close grip bench
Upright rows

ISOLATION EXAMPLES
Curls
Lateral raises
Tricep pushdowns
Chest fly's
Leg extensions
Leg curls


DAY 1 - PUSH
Compound for chest (Bench press, forward lean dip, etc)
Compound for shoulders (overhead press, upright rows, etc)
2nd chest compound
2nd shoulder compound
Compound, tricep focus (close grip bench, upright dip)
Chest isolation
Shoulder isolation
Tricep isolation
Shoulder isolation

DAY 2 - PULL
1st compound, back focus (deads, rows, pulldowns etc)
2nd compound, back focus
3rd compound, bicep focus (chinups, underhand rows, etc)
1st bicep isolation
2nd bicep isolation

DAY 3 - LEGS/ABS
Compound (squats, etc)
Compound, hamstring focus ( Stiff leg deads, wide stance leg press, etc.
Compound, quad focus (lunges, narrow stance leg press, etc
Isolation, hamstring focus
Isolation, quad focus
Calves
Planks (front and both sides)
Knee raises
Flutter kicks
Scissor kicks

DAY 4 - REST

REPEAT

You can add reps and sets as you advance. Obviously this isn't a tailored split, but the general concept should be solid to follow.

Thanks! That's amazing. You think I can build quads and Hamstrings in my house without the gym weight machines ?

BTW, my awful physical shape doesn't allow me to pull ups or chin ups ( 220 pounds current weight, 50 in excess of my ideal body weight, 30% body fat ). I started to do some push ups and I can do almost ten but not fully reaching the floor. So i'm working on that. Any idea for biceps compound without full body weight ? Maybe TRX.

For calves, barbell on the neck with weight and tip toeing up and down is enough ?

IronIsMyTherapy

Lastchancetochange wrote: »

IronIsMyTherapy wrote: »

I'd recommend a push, pull, legs, rest routine with an emphasis on compound movements.

Compound movements are movements that use multiple muscle groups, as opposed to isolation movements.

I prefer to start with compounds when I'm fresh and finish with isolation.

Cardio could be done as a quick warmup (save energy), then after lifting.

COMPOUND EXAMPLES
Bench press (barbell, dumbell, machine. Can sub pushup)
Overhead press (barbell, dumbell, machine. Can sub wall supported handstand pushups)
Squat
Deadlift
Row
Dip
Pullup/chinup
Close grip bench
Upright rows

ISOLATION EXAMPLES
Curls
Lateral raises
Tricep pushdowns
Chest fly's
Leg extensions
Leg curls


DAY 1 - PUSH
Compound for chest (Bench press, forward lean dip, etc)
Compound for shoulders (overhead press, upright rows, etc)
2nd chest compound
2nd shoulder compound
Compound, tricep focus (close grip bench, upright dip)
Chest isolation
Shoulder isolation
Tricep isolation
Shoulder isolation

DAY 2 - PULL
1st compound, back focus (deads, rows, pulldowns etc)
2nd compound, back focus
3rd compound, bicep focus (chinups, underhand rows, etc)
1st bicep isolation
2nd bicep isolation

DAY 3 - LEGS/ABS
Compound (squats, etc)
Compound, hamstring focus ( Stiff leg deads, wide stance leg press, etc.
Compound, quad focus (lunges, narrow stance leg press, etc
Isolation, hamstring focus
Isolation, quad focus
Calves
Planks (front and both sides)
Knee raises
Flutter kicks
Scissor kicks

DAY 4 - REST

REPEAT

You can add reps and sets as you advance. Obviously this isn't a tailored split, but the general concept should be solid to follow.

Thanks! That's amazing. You think I can build quads and Hamstrings in my house without the gym weight machines ?

BTW, my awful physical shape doesn't allow me to pull ups or chin ups ( 220 pounds current weight, 50 in excess of my ideal body weight, 30% body fat ). I started to do some push ups and I can do almost ten but not fully reaching the floor. So i'm working on that. Any idea for biceps compound without full body weight ? Maybe TRX.

For calves, barbell on the neck with weight and tip toeing up and down is enough ?

You can do a lot with bodyweight and getting creative with TRX will help. For example, you could lean back to create a row, and as you gain strength, increase the angle. For biceps, do the sam with an underhand grip.

Calves, you could stand on one foot on a stair with your heel off to increase range of motion. Hold onto the handrail and do slow, controlled reps one leg at a time.

watts6151

IronIsMyTherapy wrote: »

Gotta love how people drop a disagree and quietly leave 😂

I didn’t disagree btw but after surgery on her knee I’d be reluctant to advice most of those exercises without at least a basic parQ assessment

IronIsMyTherapy

watts6151 wrote: »

IronIsMyTherapy wrote: »

Gotta love how people drop a disagree and quietly leave 😂

I didn’t disagree btw but after surgery on her knee I’d be reluctant to advice most of those exercises without at least a basic parQ assessment

I'd argue if he's able to ride a bike, he could safely do all of those movements assuming he does it ith good form and with resistance on par for his ability. Too often people use injury as a reason to not strength train when it can be potentially massively beneficial.

As I said, it's not a tailored split as I'm not intimate with his abilities but I'd also be surprised if he wasn't capable. I'm giving him the benefit of the doubt in assuming he's capable of determining his own limitations. Also, some assistance may be needed like holding onto TRX while squatting.

Edit: was assuming gender based on picture. Apologies if incorrect

watts6151

As a trainer your never assume a client’s limitations, hence the assessment

No impact sports would make me very wary of axial loading of the knee

Lastchancetochange

I can ride a bike, swim, walk but Im not doing it currently. Totally out of shape.

IronIsMyTherapy

watts6151 wrote: »

As a trainer your never assume a client’s limitations, hence the assessment

No impact sports would make me very wary of axial loading of the knee

I dont believe I portrayed myself as their trainer. They asked for an example workout split and I attempted to help. I'll let them answer as to whether I did so or not.

watts6151

I am a trainer, all be not theirs
There are basic procedures to follow professionally and ethically.

Personally I’d refer this person to a specialist
Sports rehabilitationist, someone who can diagnose their current situation and prescribe personalised rehabilitation

I do this on a regular basis, I’m lucky enough to have one of the best working out of my gym

Lastchancetochange

watts6151 wrote: »

I am a trainer, all be not theirs
There are basic procedures to follow professionally and ethically.

Personally I’d refer this person to a specialist
Sports rehabilitationist, someone who can diagnose their current situation and prescribe personalised rehabilitation

I do this on a regular basis, I’m lucky enough to have one of the best working out of my gym

While your response sounds very professional and would be of text book manual it doesn’t help me at all, as what he has answered mixed with what I know allows to me build a program.

So thank you but I came for help not lectures.

Chieflrg

IronIsMyTherapy wrote: »

watts6151 wrote: »

IronIsMyTherapy wrote: »

Gotta love how people drop a disagree and quietly leave 😂

I didn’t disagree btw but after surgery on her knee I’d be reluctant to advice most of those exercises without at least a basic parQ assessment

I'd argue if he's able to ride a bike, he could safely do all of those movements assuming he does it ith good form and with resistance on par for his ability. Too often people use injury as a reason to not strength train when it can be potentially massively beneficial.

As I said, it's not a tailored split as I'm not intimate with his abilities but I'd also be surprised if he wasn't capable. I'm giving him the benefit of the doubt in assuming he's capable of determining his own limitations. Also, some assistance may be needed like holding onto TRX while squatting.

Edit: was assuming gender based on picture. Apologies if incorrect

I'd agree that a lot of people fade from the thought of training when it would benefit them.

Evidence actually shows you heal faster from injuries with resistance training also suggesting the risk of reoccurance is lower.

I would argue that your suggested volume and amount of exercise selection is unnecessarily overdosed for somebody who has stated zero recent training history and a "really bad operated knee".

From the info stated a lifter will respond to much less stress in almost every case.

Dogmom1978

IronIsMyTherapy wrote: »

I'd recommend a push, pull, legs, rest routine with an emphasis on compound movements.

Compound movements are movements that use multiple muscle groups, as opposed to isolation movements.

I prefer to start with compounds when I'm fresh and finish with isolation.

Cardio could be done as a quick warmup (save energy), then after lifting.

COMPOUND EXAMPLES
Bench press (barbell, dumbell, machine. Can sub pushup)
Overhead press (barbell, dumbell, machine. Can sub wall supported handstand pushups)
Squat
Deadlift
Row
Dip
Pullup/chinup
Close grip bench
Upright rows

ISOLATION EXAMPLES
Curls
Lateral raises
Tricep pushdowns
Chest fly's
Leg extensions
Leg curls


DAY 1 - PUSH
Compound for chest (Bench press, forward lean dip, etc)
Compound for shoulders (overhead press, upright rows, etc)
2nd chest compound
2nd shoulder compound
Compound, tricep focus (close grip bench, upright dip)
Chest isolation
Shoulder isolation
Tricep isolation
Shoulder isolation

DAY 2 - PULL
1st compound, back focus (deads, rows, pulldowns etc)
2nd compound, back focus
3rd compound, bicep focus (chinups, underhand rows, etc)
1st bicep isolation
2nd bicep isolation

DAY 3 - LEGS/ABS
Compound (squats, etc)
Compound, hamstring focus ( Stiff leg deads, wide stance leg press, etc.
Compound, quad focus (lunges, narrow stance leg press, etc
Isolation, hamstring focus
Isolation, quad focus
Calves
Planks (front and both sides)
Knee raises
Flutter kicks
Scissor kicks

DAY 4 - REST

REPEAT

You can add reps and sets as you advance. Obviously this isnt a tailored split, but the general concept should be solid to follow.

Seems like a lot of different exercises for someone with so many injuries just getting back into a program.

OP I would stick with the compound exercises for now. A bunch are mentioned above, so I won’t repeat. You can always add the iso in later if the compound is going well and you aren’t causing yourself any issues. I think sometimes people make the mistake of trying too many different exercises at once with an all or nothing mentality. From some of your other posts recently, I have seen this is something you struggle with, so make sure you don’t over do it.

With the knee injuries I caution good form on exercises such as squats (I have crap knees and have to be careful of my squat form to not aggravate them). I also ALWAYS injure my knees with lunges, not sure why and you may have no problem with them, but putting it out there for you to be careful if you attempt them.

Best of luck!