Rebuilding upper body strength

elusive_design
elusive_design Posts: 1,095 Member
edited February 19 in Fitness and Exercise
So, a couple years back I decimated my trapezius and deltoid muscles on the right side of my body and wasn't allowed to lift anything over 25 lbs for a good long while. This led to a period of inactivity and outright laziness that I am rather ashamed of and need to correct. I need a routine that is going to really nail on all three fibers of the delt and hit the traps pretty good as well.

Injuries are fully healed and Im not afraid of heavy weight, also already incorporate flexibility range into my daily routines.

Thanks for you help in advance Ladies and Gents :)

Replies

  • elusive_design
    elusive_design Posts: 1,095 Member
    Bump!
  • steve0820
    steve0820 Posts: 510 Member
    Are you looking into building strength? Size? Lose weight?

    There is a few different ways you can go about. If you're new to lifting, everyone is going to recommend.

    Stronglift
    Starting Strength

    They give you the most bang for your buck, Since the focus is on Compound Lifts. If you're an experience lifter, I would still revolve my routine around the big lifts, and add accessory BB exercises with them.

    For myself with shoulders, I always found less is more. I've had multiple shoulder injuries from MMA, So training them has not always been easy. Besides OHP, I do one more exercise combo that I modified and picked up from Ross Enamait's Book "Infinite Intensity", which is1 arm DB swings superset with 1 arm DB push press. Just with theses exercises, my shoulder has never felt better
  • elusive_design
    elusive_design Posts: 1,095 Member
    Actually I'm currently doing a screwed up cycling of all 3, Concentrating on strength and losing weight primarily. Size will come with time and patience once I work off some of this lazy bulk I've built up in the last few years.. Im not particularly new to lifting, I'm just getting back into the habit after a several year long break. (Hyper-extended elbows, torn ligaments in wrist, torn trap, torn delt yadda yadda yadda)

    I'll look into those two programs, see if I can utilize anything from them and see if I can incorporate those two in. Thanks for the advice! :)
  • steve0820
    steve0820 Posts: 510 Member
    Those 2 programs will take care of what you're looking for. At a cal deficit with those 2 programs in the beginning, you'll see the strength come pretty quickly, especially if you've lifted before. I'd leave the bulk for after you're happy with weight you want. I was in the same boat, took a few years off lifting with a bad elbow and shoulder. It didn't take long to get back into it once everything was healed. The biggest thing for me was leaving the ego at the door and really starting from scratch again with all the mechanics of the big lifts. Once I got that sorted, and my shoulders and elbow has not bothered me, and honestly has gotten better of the last year.
  • elusive_design
    elusive_design Posts: 1,095 Member
    Oh man, I hear you. I went to do clean and presses the other day and was down right depressed with how much strength I've lost in my upper chains. It was a humbling experiance to be struggling under a 130 lbs again so even if I didn't want to check my ego at the door I think that I don't have much choice in the matter. Anyway, cheers! Thanks again :D
  • steve0820
    steve0820 Posts: 510 Member
    No problem brother! I hear ya. I had to remember I wasn't 21 anymore hahaha, but I'd like to think I got smarter in my training throughout the years tho!
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