I can't lift hard and heavy anymore! Please help me! Please Read!!

[Toby39]

Okay, about a year and a half ago, I completely ripped my pectoral tendon off the bone. I still have pain in my left shoulder from the surgery. I've been trying to get back into lifting hard and heavy but my body just won't allow it, mentally and physically. Today I was lifting chest and while pressing I heard a loud crackle pop in my left shoulder where my pectoral tendon had ripped off before. It freaked the hell out of me. I thought I did it all over again, but I know I didn't.

I want to use a safe lifting routine where I can still gain weight. Is there any sort of lifting routines that have reps of 8-10, preferable 10? SAFE ROUTINE.

I want to do a small cycle to gain a little bit of weight but I can't dip into heavy weights with low reps. I need lower weight and higher reps, can I still gain weight with a routine like this?


Please help, Thanks!

 

[genarr3]

I can't dip into heavy weights with low reps.

So don't. What is the big deal here? Do sets of 15 - 20 with whatever movements you were doing before.

 

[oneandthesame]

you should easily gain size with 10rep sets in fact for size it may be best. Don't expect to gain a lot of strength though, although you will gain some. Sorry to hear of your injury, stay safe bro. Good luck.

 

[Willyumyum]

Just curious, how old are you? I would suggest gh for strengththening that tendon (and all tendons) but I wouldn't ever suggest gh to anyone under the age of 28-30 years... That's why I ask...

YUM

 

[Toby39]

Hey, Thanks for the quick replies. So I can gain weight with reps of 10-15??? That would be great, I've always had the impression that reps of 6-8 are the mass building reps. I'm 24 years old. GH is out of the picture. I think I'm going to do a EQ/SUST/FINA, something along those lines... for 10 weeks..

And Yes, if someone has a sample routine for gaining mass from a high rep workout would be great.

 

[oneandthesame]

And Yes, if someone has a sample routine for gaining mass from a high rep workout would be great.

Bro you'll probably get a better response to this on the Training Board. Good Luck.

 

[Willyumyum]

Gaining mass has more to do with your diet than the training... It's true heavier weights do put on the most mass, but weight that lets you get 10-15 reps will also let you gain the pounds as long as your diet is proper...

YUM

 

[ultragainz]

winny and deca has been shown to help with problems like the one you have...winny/deca/test maybe gh could help too if you have the money for it...there are some great supps too you can hit..go to a sports doctor a good one too not no cheap one...warmup really good before you start anything

 

[Twitched]

You need to IMMEDIATELY and PERMANENTLY discontinue all barbell pressing motions! Dangerous for you!


Hit those dumbbells..

They work better anyway...

You're playing with fire..

my .02..

twitched

 

[Old Guy]

You need to IMMEDIATELY and PERMANENTLY discontinue all barbell pressing motions! Dangerous for you! Hit those dumbbells..

I don't believe I would recommend heavy dumbell movements, especially ones that stretch the pecs like
incline dumbell presses or flyes, after that type injury. If you have access to Hammer Strength or other good plateloaded machines, they would possibly be safer.
Consulting with a rehab/sports medicine specialist would be a good idea if you haven't already.