Weight lifting

Fellow body builders. I train 5 x a week splitting muscle groups down into 3-4 workouts each per week.

Today a dog in the park kept provoking my dog until they got into a fight. In separating them, the other dog which was a pitbull mix bit my finger. Rushed to hospital and had to have stitches and dressing etc. They told me I'd not be able to lift weights for 3 weeks.

Now I can still of course do legs and abs and pressups if I am careful, but no upper body exercises such as benching, shoulder pressing,curling, deadlifting etc. I'm quite upset about that and I am worried that all the size and defintion that I've spent the last year working hard for under a diciplined routine and diet will become depleted.

What are you're thoughts/experience with this and how long muscle breaks down in? Very much appreciated

Sorry to hear about your injury. I know how disappointing it can be. After breaking a clavicle 6 years ago I couldn't get back on the road or trail with my bicycle for 5 weeks. This for a guy who rode 6 days a week.

Stuart McRobert's training philosophy is that less is more in terms of getting results. IOW, the layoff may actually help you to make gains when you go back. I don't know if he is correct but following his recommendations has helped me gain strength and endurance by taxing my body less. Of course at 61 years old what works for me may not work for a younger man. Here is Stuart's website. Hope you heal up and are able to get back at it quickly.

Let me tell you my friend, Nobody was more bummed than me when I found out my back was broke. I had a pars fracture at L5. I had surgery in Jan, and just got back to the gym in June. There is such a thing as Muscle Memory, believe me. 3 weeks is nothing. Just Eat clean. You should be fine. I split too, Chest/Bi's, Back/Tri's Shoulder/Traps and I have a leg day. I was training for over ten years straight. Very disciplined. You could imagine how I felt when I could do nothing for months and months, and had to watch my build disappear before me in the mirror. I still have a ways to go, but I've been getting lots of feedback from co workers noticing I'm getting back into shape.

Don't screw around and try to do stuff you shouldn't. Believe me, you don't want to make it worse. Listen to your Doctor's. You shouldn't loose much in 3 weeks, if any...
Don't worry....Actually, If you've been hitting it hard, The rest will do you good. You'll be stronger when you get back. Keep a good attitude. A lot of it's, mental....

Rich

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Originally Posted by Scipio

What are you're thoughts/experience with this and how long muscle breaks down in? Very much appreciated

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That of course depends on your resting (non-exercise stimulated) androgen levels vs. catabolic hormones. Keep eating enough food. Getting emotionally "down" may depress testosterone and other hormones, which of course... mind over matter, eh? You shouldn't lose much mass. The worst part will be returning to the conditioned state, there is appreciably fast snap back to near previous strength levels with conditioning alone.

Now could be a good time to look at HST (hypertrophy specific training) to make use of the de-conditioning (which is your new strategy, get it? ;)).

You need to take a serious look at a modification of kettle bells. My first thought is adapting your dumbell exercises by using the almighty plastic bag! Seriously, whether it's sand or the weights (sans bar) you can try to avoid using that injured finger.

Have you enjoyed much aerobic exercise? I personally don't like pure aerobic, if I go "running" it's really more fartlekking than a set slog of a pace.

My grandfather told a story about an old man in Norway who always walked with 2 canes. "Oh, he didn't need the canes to walk with, grandpa said."
"If a dog came up to bite him he would worry it with one cane and beat it over the head with the other."

Now I can't imagine someone who works out as frequently as you do would need canes either, but the concept of carrying a couple of sticks for self and puppy preservation does have its merits.

good luck :beer2:

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Originally Posted by AxelH

Now could be a good time to look at HST (hypertrophy specific training) to make use of the de-conditioning (which is your new strategy, get it? ;)).

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Axel, Im not entirely sure what you mean here? As for aerobics I used to run for half an hour 3 times a week under low intensity (10KMPH). Im going to do that a couple of times a week for the next 3 weeks to compensate for the calorie burn I would have achieved weight lifting.

Jimmy, I've ordered that book, it looks great! Ive never read books on this, only learned through people at various gyms and the net previously.

Zib, Im glad to hear you're making the gains again. 10 years is a long time. It must have been heartbreaking looking in the mirror after what you had described. I think alot of it is mental though, and Im glad to know 3 weeks is nothing. I had anxiety that the muscle would begin to break down.

The numbers I remember from when I was powerlifting was that you lose ~5% off your top end each week.

HOWEVER, that does not indicate atrophy when you're talking as short term as 3 weeks. It will all still be there, it will just be a matter of your body not giving you 100% for the first few workouts.

For reference, I broke and arm and took an entire year off lifting (compound spiral fractures take a LONG time to heal). It took me 3-4 months to get back to where I was after, and I started an 8 week program immediately after that which helped me set a 50lb personal best in deadlifts, and a 25 lb personal best for squats.

Don't sweat a 3 week break.

I personally can take 2 weeks off and still do same reps with the max weight I have been doing before the break. I think you will be just fine and back to your weight by the second to third week. I think it's very important to watch the diet, because you will not be doing as much exercise.

I agree with the others. 3 weeks is not a big deal.
And when you get back, you'll pick up where you left. You might even pick up faster than before because your muscles got a chance to fully recover from the training.

Depending upon the equipment in your gym there are still upper body exercises that you can do without using your hands. Clearly that means you can't use free weights, but most gyms have lateral raise machines for the deltoids, pec decks for the chest, and some pec decks can be used in reverse for the upper back. A pullover machine is better used without involving the hands anyway. If you can find a set, some wrist straps have flattened hooks that fit a bar so you could use them to do some pulling exercises.

Sorry to hear about your bite. Dogbites occasionally cause infections with multidrug resistant organisms, and I have seen a couple of deaths due to this. Sounds like you are through that danger, fortunately. As far as taking 3 weeks off lifting, I come from a powerlifting background (have not competed for 3 years but still train) and remember that after a meet, I need to take 2 weeks off to recover. Coming back, I was taught to start a cycle of lifting using reduced weight and high reps (10-15 reps, increasing each week by 5 lbs. for 2 weeks), then resuming normal sets of 8 reps, increasing each week until max reached, then going to 5's. Always felt strong coming back and worked back up to high weights quickly. In other words, 3 weeks off won't hurt you much. You may need to reduce your caloric intake or risk gaining some fat, but don't reduce your protein! You need that to heal the wound. Any reason you can't work your lower body with exercises like leg press, hack squats, leg curls etc? That would keep your legs toned, at least. I am fortunate enough to live in a concealed carry friendly state and would have simply shot the pitbull when it attacked me.

I'd say it is time for a bunch of Cardio, I prefer the HIIT, but that is all you. You can shred whatever fat you have left if your BF isnt already really low.

Pretty much recovered. I have lost about 60% of feeling in that finger, but the good news is I'm back on the weights! I think it actually did my system good to have a detrain. I've lost about 15% of my strength, but it will come back I'm sure.

Great to pump iron again!
Attachment 47378

Thats how bad it was..from the front where the bottom tooth went in. The other side had a smaller gash. It sure will scar!

I assume that you are referring to free weights. I don't think that 3 weeks is going to make a whole lot of difference in your weight training schedule. You may lose a little definition during that time, but nothing that will be noticeable to anybody but you.

Consider the fact that if you rush your recovery and break your stitches, you may be prevented from resuming your training schedule even longer.

Ask a trainer at the gym you attend if there are any other types of exercises you can do, perhaps on the machines, during that time to maintain or prevent a loss of muscle definition.

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Originally Posted by jhenry

I assume that you are referring to free weights. I don't think that 3 weeks is going to make a whole lot of difference in your weight training schedule. You may lose a little definition during that time, but nothing that will be noticeable to anybody but you.

Consider the fact that if you rush your recovery and break your stitches, you may be prevented from resuming your training schedule even longer.

Ask a trainer at the gym you attend if there are any other types of exercises you can do, perhaps on the machines, during that time to maintain or prevent a loss of muscle definition.

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That's a picture of how it was 3 weeks ago - its pretty much healed now!

Guy's, please, please lighten up a little here.
I have trained, ate and slept weights for decades and then.
My son was born and had a four year lay off and overindulged, beer mainly, strong beer. Gotta say the pecs did suffer (a little) but other than that, no big deal. Big protien myths out there and you gotta watch what you beleive!!! Muscle memory IS REAL!!!!. This aint orthadox stuff, but having made a recent comeback, things are responding realy well.

Stay cool

I can tell you as I used to workout 6days a week (before having kids now) and it depends on your body type..for me..I used to work everything..cardio 30min..heavier weights all across my body and slow reps as well..I am 5'7 215lb..not fat..just very broad shoulder's...I would lift weights n do things other thinner guys would need to stretch out before doing..my friends used to scratch their heads n laugh...I agree muscle memory is real..being hypoglycemic for 12 years or so...and looking at a regular cup of coffee makes me feel shaky even before drinking anything..yea muscles do remember!

GL

PcDad

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Originally Posted by Bruce

My grandfather told a story about an old man in Norway who always walked with 2 canes. "Oh, he didn't need the canes to walk with, grandpa said."
"If a dog came up to bite him he would worry it with one cane and beat it over the head with the other."

Now I can't imagine someone who works out as frequently as you do would need canes either, but the concept of carrying a couple of sticks for self and puppy preservation does have its merits.

good luck :beer2:

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Hence, the shillelagh. Posing as a walking stick, it was a force to be reckoned with in a donneybrook.

Ahaa..that old man story was a good laugh!

PcDad

Yeah 3 weeks made no difference after i was back at the gym for 2 weeks. I've made a full recovery and I'm lifting what I was before the accident.

Like Pcdad says though, alot to do with building is genetic. I have strong Russian genes and build muscle rapidly, while I see others really struggle.

Glad to hear you've made a full recovery. Be glad it was a dog bite and not a cat. Although dogs can do more physical damage with their bite, dog bites are less likely to get infected than a cat bite. Cats have evil bacteria in their little mouths! As a veterinarian, I've received more than my fair share of dog & cat bites. The only time I got an infection was from a cat bite.

Glad to hear you made a full recovery from the bite and from taking 3 weeks off your lifting regimen! Genetics are very important in lifting, I agree. My mother Emily Jones passed away with 4 unbroken WDFPF powerlifting world records, from when she was 68 years old, 103 lbs, and 5'4". I inherited a high percentage of fast twitch white fiber muscle tissue from her, which is needed in powerlifting. Tomorrow is bench day, so off to bed!