Starting after injury

[Rio]

Hi guys,

Just need a bit of advice.

Training was going well with some good advice I received from this forum, then i injured my shoulder (not warming up enough and not using correct form in an exercise) and got the flu.

Have been "out of action" for about four weeks now and need to get back on track.

I feel that I have lost quite alot of the gain I worked so hard for.

I do not want to gain mass but more muscle rather, as my metabolism is quite high.

Any good advice for training and diet?

 

[DaMayor]

Odds are, you haven't lost that much. Just pick up where you started off...assuming that your diet and w/o routine were on point to begin with. Although, with a shoulder injury, (assuming that is is not serious) I would spend much more time warming up and cautiously ease into excercises involving the shoulder.

 

[maturemuscle]

You should take an objective look at your grip on your bench exercises. It may be possible that your grip is too wide and your shoulder is exposed because your elbows are too far from your side. I learned that the hard way. When I moved my hands closer together and got my elbows closer to my sides, my shoulder problems eased up. I was also able to improve my bench because my triceps are more involved.

 

[pitman]

You should take an objective look at your grip on your bench exercises. It may be possible that your grip is too wide and your shoulder is exposed because your elbows are too far from your side. I learned that the hard way. When I moved my hands closer together and got my elbows closer to my sides, my shoulder problems eased up. I was also able to improve my bench because my triceps are more involved.

mm great advice...

 

[Rio]

thanks guys....will try to adjust my hand position on the bench as well.