Re: Post up your bodybuilding training problems and I'll help you develop a new routi
I underwent complete right hip joint replacement on Sept 23. Here I am thinking about a new lower body routine.I will not become half-a-body and avoid leg work when I am released to train again October 6. And I will protect this new part. Not going to dislocate or break it.
I will have a PT for 3 times a day, 6 weeks. But unless he is (was) a squater, we won't be on the same page.
I can see that calf raises are in. Might lower the weight and slow down the action. As are ham curls and front extensions. Slow and steady.
But ... what squat? I have to keep away from that joint and bomb the quads. I'm not supposed to break 90 degrees knee to hip to shoulder.
What about Hacks? Back flat on sled, pads on shoulders, foot platform and rails set at 90 ..... Your opinion?
And what ab exercises? I used to do hanging leg lifts with weights on ankles .... and declines with 50 lb plate on chest. What now??
I think the best route to this will be to ask these questions to both your surgeon and your PT. Surgeons seem to be mixed for the most part on weight training, but many other activities they are definite yay or nay on after THR. Usually very high impact sports are not recommended, like football, baseball, soccer. Things like cross-country skiing and hiking are usually OK, if the patient has had experience with them, while downhill skiing is something they are divided on (like weight training).
Because of your past years of experience with weight training they probably will give you the go ahead. They will surely recommend not going heavy. Main concerns are wear and loosening of the new joint...but, strengthening the hip around the joint should help prevent loosening. Those things (along with fractures) usually happen with more high impact activities though, which is why they recommend to avoid them.
Now things like Olympic lifts (snatch/clean/etc.) where you are "jumping" a bit while lifting a heavy weight would definitely want to be avoided (high impact under heavy weight - bad). Pretty much common sense, huh?
Also, you are going to be working up to things like squats. No way you'll get under 200 lbs right away (again, common sense)! I doubt you'll even want to start with 135. Slow and easy. Like anything that requires recovery, there will likely be quite a bit of pain at first, but your PT will help you with methods to relieve that. Even then, years from now you may still become sore after say a long hike, or too much bending while working in your garden...or maybe too much squatting. That soreness will most likely go away in a day or two just like when we workout, and is usually not a big deal (just your body letting you know that you're either not that young anymore, or you need to take it a bit easier).
Best advice I can give though is to take all this up with your surgeon and PT. Let them know your history...how long you've been weight lifting, if you trained heavy, let them know you're used to squatting 600 lbs. (or whatever). Be as thorough as possible and ask as many questions as you need to. Write down a list of questions so you don't forget them too.
I know this wasn't much help, but hopefully your PT will have some good advice. You'll also get to know your body again over a bit of time and you'll know what you can handle. Just don't jump the weight up too much at once in the beginning! 10 lbs. here, 5 lbs. there, and see how you feel the next day. Good luck bro!!
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