Building Muscle With An Injury – My Upperbody Workout

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Training after an injury needs to be taken seriously. Thankfully, I’ve been able to get back into training and in this post today, I want to share my strategies on how I’m going about my workouts without prolonging the injury.

My elbow is still not back to peak condition, so I’m hitting some light training and making sure not to overuse it. Even excessive typing or texting seems to aggravate it. In this quick shoulder focused workout routine, I hit my shoulders and biceps with a bit of a different style than you’re typically used to seeing.

My Training Style to Build Muscle With An Injury

Instead of doing heavy weight with Reverse Pyramid Training, I’ll be starting with a light weight and increasing the load with each set. The goal right now is to get fatigued with a light weight, which is where pyramiding up can be very helpful.

This is actually a great way to get in more volume for muscle growth if you need a break from heavy lifting. But in this case, it’s been working very well for me to get back into the swing of things. You need to be careful with using heavy weight because it could make your injury worse. Don’t be upset about taking things slow for a bit.

For example, take a look with how I structured the reps for overhead press:

Set 1: 115 lbs x 8
Set 2: 135 lbs x 8
Set 3: 145 lbs x 6
Set 4: 155 lbs x 5
Set 5: 140 lbs x 6

(Picture this as making a pyramid up, then going down in weight.)

This actually felt a bit challenging! Reason being, by not training for a few months, I need to get used to lifting again. But it’s completely fine, because gaining back lost muscle happens a lot quicker than building new muscle. And the goal of this workout was to give my muscles some quality work without going too heavy.

After each set of overhead press, I threw in some hammer curls with the same rep scheme:

Set 1: 25 lbs x 8
Set 2: 30 lbs x 8
Set 3: 35 lbs x 8
Set 4: 40 lbs x 8
Set 5: 45 lbs x 8

When I reach full recovery, I’ll be hitting the weights hard again with Reverse Pyramid Training. Trying to push things too quickly and setting myself back is simply not worth it.

I’m actually really pleased with how my physique has been holding up these past few months with no training whatsoever.

Injury-Training-Kinobody-Greg

When you train Kinobody style, holding on to hard earned muscle is effortless. Finally, I finished up the workout with some rest pause lateral raises:

Activation set: 20 lbs x 20 reps
Mini set 1: 20 lbs x 6 reps
Mini set 2: 20 lbs x 6 reps
Mini set 3: 20 lbs x 6 reps

Rest pause sets only have 10 to 15 seconds rest in between. Rest pause training is such an effective way to milk out muscle growth with a heavy weight.

Quick shoulder tip I’ve been using to build my shoulders back: When I finish my rest pause sets of lateral raises, I add in one set of bent over flyes.  And vice versa, when I do rest pause bent over flyes in another workout, I’ll throw in one set of lateral raises at the end.

And as far as my diet goes, I have been following Aggressive Fat Loss, paired with fasting fuel coffee, to make sure I have the leanness and definition down. Once I start to regain muscle and strength, I should be able to get back to peak condition fairly quickly.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

Final Thoughts on Getting Back Into Training After My Injury

After my second legit workout in months, I am very happy to say that it was pain free. I’m still going to make sure to ice it after the lift and make sure I don’t type too much or overuse it. This is actually great news! It took months of rest and even extensive therapy such as massage, active release, and more just to get my functionality back to be able to lift weights again pain free.

With a solid 3 weeks of training this way, I should be able to get back to my previous condition.

What’s more, seeing all of your hard work gets me so excited to start training again. Showing you all the pain and struggle of my fitness journey to help you reach your goals faster and with ease is what Kinobody is really about. Take a look at some of the recent success stories from the Warrior Shredding and Greek God Program (listed respectively):

Warrior-Shredding-Transformation-John-C

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

Greek-God-Transformation-Jonathan-L

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

I’ll be documenting the entire journey and also keep you updated with my testosterone results and progress pictures. This is going to be a great way to showcase the effectiveness of Kinobody training.

Not sure which of these programs is for you? Use the Kinobody Physique Builder tool here to have all your questions answered on where to start first.

Your Kino Question For The Day: How did this article help you with building a great physique? Let me know in the comments below.

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Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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