I need to know how I can make progress with light weights

[-SD-]

Got back from the doc today and it seems Im probably not going to be able to lift anymore heavy weights (only for any kind of pressing, i.e. bench, incline, military, etc.) So now I need to know how I can make any progress in pecs and delts with only light weights. Ive had two surgeries and it looks like Im just not going to be able to lift heavy weights anymore. I talked to a personal trainer with rehab experience and they said to really slow down my rep speed and concentrate on perfect form, which will drop down my training poundage greatly of course. anyone know how to deal with this?

 

[ghettostudmuffin]

Lift as heavy as you can in good form and moderate rep speed using a rep range between 8-12. I don't believe in this can't lift heavy crap anymore that doctors constantly spew. All that's gonna do is make you weak and more susceptible to injury and pain.

Btw, it would help if we knew what type of injury you have and whatnot.

 

[casualbb]

Don't work chest for 2 weeks, and then go back in using weights you can handle easily for 15 reps. work up to 15RM. Then keep working up to whatever you can handle, incrementing it a bit each workout

 

[-SD-]

Lift as heavy as you can in good form and moderate rep speed using a rep range between 8-12. I don't believe in this can't lift heavy crap anymore that doctors constantly spew. All that's gonna do is make you weak and more susceptible to injury and pain.

Btw, it would help if we knew what type of injury you have and whatnot.

rotator cuff. typical stuff

 

[mekannik]

Time Under Tension.


5 count eccentric / 2 count pause / 5 count concentric. Count = 1-1 thousand, 2-1 thousand....

PLENTY of real world coaches include this in programs - typically in the beginning stage. Then increase weight/decrease TUT. This will allow for a better mind-muscle connection along with paying attention to technique.

I remember the one challenge I read that Boyer Coe did on his first try: 30 second up/30 second down for 1 rep on chins. And dips. Great finisher.



And what about the tabata method from over on t-mag.
http://www.t-nation.com/readTopic.do;jsessionid=8BF14A661DAA40ED01B0C01B5ADAFD6B.titan?id=490160

Have fun with this one, the thruster left me with DEEP muscle soreness. Used the 35's.