Help with program advice

gmhall2006
gmhall2006 Posts: 12 Member
edited November 2024 in Fitness and Exercise
Hello everyone,

I am 33 and currently trying to lose about 80 pounds to get down to 330's where I should have about 20% body fat provided I don't lose too much muscle.

I have been doing stronglifts 5x5 and love the way it makes me feel and strengthens my core.

Unfortunately I think I reaggravated an old college sports injury bench pressing today. I felt a sharp twinge where my pec meets my shoulder, which is the same muscle I tore in college. I don't think it is torn again but it worries me about doing flat barbell bench in the future.

Does anyone have any input on a lifting program? My goals are to strengthen my core, which has been the biggest boost to my mobility and athleticism since doing 5×5. I also want functional strength, but muscle volume would be great too. A new chest lift that would go easier on my outer pec/shoulder connection would be great as well (maybe dumbbell bench?)

Thanks for all of the help

Replies

  • usmcmp
    usmcmp Posts: 21,219 Member
    I don't think dumbbell bench press would be an appropriate sub for barbell bench. I tore my pec minor (the same are you are indicating) and the instability of dumbbells compared to barbells causes more strain in that area. Some of what you are feeling may actually be breaking down the muscle to skin bonds that scar tissue makes. Try using a tennis ball to dig into that area and massage it around.
  • gmhall2006
    gmhall2006 Posts: 12 Member
    TeacupsAndToning wrote: »
    I do this: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html


    Also, do you mind if I ask what your current stats are? I'm curious as to how you could weigh 330 lbs and have 20% body fat.

    Hi, thanks for the link. I am currently 6'6" 420 pounds. According to a hydrostat, I have 260 pounds of lbm and 160 of fat. I would like to keep the 260 pounds of IBM and drop the fat about 90 pounds
  • gmhall2006
    gmhall2006 Posts: 12 Member
    usmcmp wrote: »
    I don't think dumbbell bench press would be an appropriate sub for barbell bench. I tore my pec minor (the same are you are indicating) and the instability of dumbbells compared to barbells causes more strain in that area. Some of what you are feeling may actually be breaking down the muscle to skin bonds that scar tissue makes. Try using a tennis ball to dig into that area and massage it around.

    Okay will do, should I take a week or two off? It was a pretty sharp pain
  • usmcmp
    usmcmp Posts: 21,219 Member
    gmhall2006 wrote: »
    TeacupsAndToning wrote: »
    I do this: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html


    Also, do you mind if I ask what your current stats are? I'm curious as to how you could weigh 330 lbs and have 20% body fat.

    Hi, thanks for the link. I am currently 6'6" 420 pounds. According to a hydrostat, I have 260 pounds of lbm and 160 of fat. I would like to keep the 260 pounds of IBM and drop the fat about 90 pounds

    If you really have that much lean mass you will lose a lot as you lose weight. Much of it will be connective tissues, but don't be surprised if your final hydrostatic measurement shows much lower lean mass.

    To put this into perspective, Lou Ferrigno is 6'4" and his lean mass during his competition career was around 275 pounds (potentially with the use of steroids).
  • gmhall2006
    gmhall2006 Posts: 12 Member
    usmcmp wrote: »
    gmhall2006 wrote: »
    TeacupsAndToning wrote: »
    I do this: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html


    Also, do you mind if I ask what your current stats are? I'm curious as to how you could weigh 330 lbs and have 20% body fat.

    Hi, thanks for the link. I am currently 6'6" 420 pounds. According to a hydrostat, I have 260 pounds of lbm and 160 of fat. I would like to keep the 260 pounds of IBM and drop the fat about 90 pounds

    If you really have that much lean mass you will lose a lot as you lose weight. Much of it will be connective tissues, but don't be surprised if your final hydrostatic measurement shows much lower lean mass.

    To put this into perspective, Lou Ferrigno is 6'4" and his lean mass during his competition career was around 275 pounds (potentially with the use of steroids).

    That's a bummer. Well I guess my goal is 20% body fat whether that is at 330, 300, or 250.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    gmhall2006 wrote: »
    usmcmp wrote: »
    gmhall2006 wrote: »
    TeacupsAndToning wrote: »
    I do this: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html


    Also, do you mind if I ask what your current stats are? I'm curious as to how you could weigh 330 lbs and have 20% body fat.

    Hi, thanks for the link. I am currently 6'6" 420 pounds. According to a hydrostat, I have 260 pounds of lbm and 160 of fat. I would like to keep the 260 pounds of IBM and drop the fat about 90 pounds

    If you really have that much lean mass you will lose a lot as you lose weight. Much of it will be connective tissues, but don't be surprised if your final hydrostatic measurement shows much lower lean mass.

    To put this into perspective, Lou Ferrigno is 6'4" and his lean mass during his competition career was around 275 pounds (potentially with the use of steroids).

    That's a bummer. Well I guess my goal is 20% body fat whether that is at 330, 300, or 250.

    Here's a very good read about lean mass and genetic potential, which may help shape reasonable future expectations: http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
  • LKArgh
    LKArgh Posts: 5,178 Member
    Even if you are a professional athlete, you are probably setting your final goal about 100 lbs too high. Nobody has that much muscle. Are you doing anything else besides strong lifts?
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    without knowing what you injured it's pretty hard to make safe suggestions. personally, i've had times when one or other of the sl lineup just wasn't working for me, and i just carried on without pushing it with that particular lift until i had things worked out.

    BUT if you're concerned that you've actually torn something [or that you're about to] then i think you should see a doctor or physiotherapist and see what they have to say. the physio in particular when it comes to concrete advice about what you should / shouldn't do.
  • gmhall2006
    gmhall2006 Posts: 12 Member
    Hey, thanks for all the input everyone. I don't think my shoulder is torn. The pain isn't THAT bad any more; there is no discoloration and everything looks normal in the mirror; probably just a strain; going to take it easy for a week.

    Really amazed to hear how Arnold only weighed 230 in pumping iron; I would have thought 260-270 or so; really puts things in perspective.

    I won't worry about the body fat% so much then, just will keep at it until I look good!
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