Return to lifting after fracturing hand

Mista · 11-27-2006, 08:36 PM

I can unstrap it in 1-2 weeks after that Im not meant to do much for another 3 weeks. Then only take it easy.

What % of weight should I be doing? What rep / set range.

I was doing 3x8 at about 70-80%

I was thinking 3x10 at 50% for two weeks, then two weeks 3x10 at 60% then 3x8 at 70% for two weeks.

I want to go back to 3x6 but this will have to wait.

Any ideas?

Mista · 11-28-2006, 03:41 PM

**CowPimp** · 11-28-2006, 10:16 PM

Just take it very easy. Start with the lightest weight possible on everything and move up slowly over a gradual warmup staying within your comfort zone. If anything hurts, then don't push it.

Mista · 11-28-2006, 11:06 PM

Thanks

fufu · 11-28-2006, 11:08 PM

Yeah what CP said. Gradually load the area you hurt, like with most rehab situations.

JimSnow · 11-29-2006, 06:40 AM

Injury is mentally frustrating.

I've had some CNS issues, work related. I decided to cut my losses and take a week off from work and two working out starting next week. I feel like my muscles are there... but the tendons, joints and nerves need to recover.

I've just learned that overtime will be cut out now! Thank God!

Feel it out from there. I'm ready to gain again!

**CowPimp** · 11-29-2006, 09:31 AM

Quote:

Originally Posted by JimSnow

Injury is mentally frustrating.

Tell me about it. When I came back from my shoulder subluxation I had to really take it in the ego. The first time I went to bench I was getting mild pain with just the bar, though it faded as the reps went on. My first couple of workouts I was bench pressing the bar. It took several months to work back to where I was strength wise while remaining pain-free.

11-27-2006, 08:36 PM	#1
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,244	Return to lifting after fracturing hand BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I can unstrap it in 1-2 weeks after that Im not meant to do much for another 3 weeks. Then only take it easy. What % of weight should I be doing? What rep / set range. I was doing 3x8 at about 70-80% I was thinking 3x10 at 50% for two weeks, then two weeks 3x10 at 60% then 3x8 at 70% for two weeks. I want to go back to 3x6 but this will have to wait. Any ideas?

11-28-2006, 03:41 PM	#2
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,244	bump

11-28-2006, 10:16 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Just take it very easy. Start with the lightest weight possible on everything and move up slowly over a gradual warmup staying within your comfort zone. If anything hurts, then don't push it.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-28-2006, 11:08 PM	#5
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,637 Photos: 4	Yeah what CP said. Gradually load the area you hurt, like with most rehab situations.
	fufu's 1337 Journal Your diet will set you free.

11-29-2006, 06:40 AM	#6
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	Injury is mentally frustrating. I've had some CNS issues, work related. I decided to cut my losses and take a week off from work and two working out starting next week. I feel like my muscles are there... but the tendons, joints and nerves need to recover. I've just learned that overtime will be cut out now! Thank God! Feel it out from there. I'm ready to gain again!
	"Wait 'till you see special photos of my old man butt in April!"

11-28-2006, 11:06 PM	#4
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,244	Thanks

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