The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Currently in OPT for Fatloss: B1 B2 superset program.... week 5-8
I have a rotator cuff sprain from December, and I think I need substitutions for the exercises I've noted.
Also, I don't know how to substitute exercises and would like to learn the theory, etc
I am moving up my weights very conservatively/slowly in all exercises, depending on how my body feels, with the purpose of strengthening; rather than pushing too fast for failure. I am not at my limit at most of these right now, but am at a point where I'm challenged.
B1:
Step up: This is fine
Rear lunge: This is fine
DB Pullover: love this. Think it's okay 20lb now
Swiss Rear Delt Fly. 2/5lb light; I think this is strenghtening my shoulder
T ups: I am liking these, but think they are not good for my shoulder
Swiss Ball crunch. This is fine
B2: Wide DB Deadlifts: only lifting 2/20lb when I used to lift 2/40lb; I don't want to increase the weights because of my shoulder, but I thing these are okay at this weight ?? Overhead Squat: not good. I am going to do DB squat
Close Grip Push Up: not sure. I don't get very low on close grip, but I think these are okay
Lateral Raise: I'm doing light 5lb weights; think this is strengthening DB Get Ups: these hurt my foot bunion-bones; I need a substitution
Jack Knifes: This is fine
thanks for any tips, specific substition suggestions, lessons...
Hi, sorry to hear about your RC problem. I haven't been around these forums a lot, so please excuse me if you have talked about these and I am not familiar with the story.
Q1: Did you do a rehab program after the sprain?
Q2: Wave you been evaluated recently to know how you are doing?
Q3: What exercises produce pain?
Q4: Can you post/pm a side shot of yourself, hands down?
Oh, and I am sorry I don't own OPT so I don't know what DB get ups are.
After seeing what you say I might be able to suggest some modifications
Hi, sorry to hear about your RC problem. I haven't been around these forums a lot, so please excuse me if you have talked about these and I am not familiar with the story.
Q1: Did you do a rehab program after the sprain?
Q2: Have you been evaluated recently to know how you are doing?
Q3: What exercises produce pain?
Q4: Can you post/pm a side shot of yourself, hands down?
Oh, and I am sorry I don't own OPT so I don't know what DB get ups are.
After seeing what you say I might be able to suggest some modifications
photo tonight or tomorrow night...
I had foot surgery Dec 10, 2008, totally non-weightbearing for 6 weeks. Ten days later I tripped back off my chair, and fell directly on sits bones. Didn't know that my arm braced the fall until a week later. Because my arm hurt, I used a walker instead of crutches, and moved as little as possible; still the pressure of my arms on the walker prevented the arm from healing. Meanwhile, lying on the couch all day, my bum recovered. Around Jan 3 had x-rays (fine) and a cortisone shot (didnt' help). I have not been good about doing rehab exercises given by Dr. or PT. First excuse: I was busy doing foot exercises every hour. Second excuse: I thought hmmm what did I think?
Q3: What exercises produce pain?
I dont' have "pain." I have a twinge in the front of my upper arm about 6" down from shoulder front; PT said that is sign of rotator cuff sprain. In general, doing stretches from Jazzercise, and doing the bodyweight program, I think arm is improving. But some of the exercises I listed seem to be exacerating (sp?) the sprain instead of strengthening it. I guess I thought the exercises I am doing were not that much different than what the PT gave me:
Take an exercise tube: 20 forward, 20 inward, 20 back, 20 outward, 20 out and up 45 degrees: all with upper arm tight against my body and lower arm leading the movement. Didn't seem to do much.
The exercises that seemed the most stress are the ones I listed in blue in previous message. I feel some discomfort in front of arm lifting straight up, but I can get arms straight up. It seemed to be healing with the work I'm doing, but seemed stressed by the exercises I listed.
The DB Get Ups are a different issue; I'll try them again w/out weights, as was suggested here before.
Q2: Have you been evaluated recently to know how you are doing?
no
Could it be too late to improve, with a rotator cuff sprain? As I said, it seems not severe; just don't want to make it worse.
T - ups should be ok for your shoulder, do them on your knees to lower the weight.
DB get ups - those and everything overhead is a contraindication for your issue, maybe just do Paloff holds instead. You can use a resistance band for it.
For your rehab:
Do side lying external rotations at the beginning of your workouts, 2 sets of 10-12 should be good.
Etana-Given your history of injury, sensitivity to water retention, and general stress/age issues have you thought about taking a month to do no specific training and just take some fun classes, walk, and say screw to the work outs? I bet you would drop some edema and body pain within the matter of a week. 2 cents.
Etana-Given your history of injury, sensitivity to water retention, and general stress/age issues have you thought about taking a month to do no specific training and just take some fun classes, walk, and say screw to the work outs? I bet you would drop some edema and body pain within the matter of a week. 2 cents.
Leigh, Thanks!
Doing the resistance work has made a huge difference in getting up and down stairs and general strength-recovery over the past 6 weeks. It has really affected my measurement reductions. Today for the first time I felt stronger and steadier doing the step ups and rear lunges (that don't affect rotator cuff at all)...
All,
1. I've reduced the OPT resistance to 3 days instead of 4.
2. I'm not nearly approaching 70% of that acronym about the most you can lift with 1 rep. RMR or something. Really keeping the weights relatively light. 2/5# on most; and 2/20# on deadlifts, and 20# on DB Pullover.
3. I am NOT going to do any exercises that hurt my arm. I think maybe the substitution exercises I will choose are exercises specifically to strengthen the rotator cuff; I've seen some on youtube
Quote:
Originally Posted by Leigh P.
...taking a month to do no specific training and just take some fun classes, walk, and say screw to the work outs? I bet you would drop some edema and body pain within the matter of a week. 2 cents.
What I'm doing in general is trying something for 2 weeks and re-assessing rather than blindly going on with poor results. Because I have more knowledge and am dealing more from numbers and action, and less from emotion, cheating, failure, my spirit is staying really positive. I will give your suggestion some consideration. Perhaps at week 9 OPT rest week, I will take 2-4 weeks' rest. I really relish the strength and energy my body is feeling from the resistance work I'm doing.
Today going down the escalator down to the metro, I found myself skipping down the stairs, and was thrilled...
I think what happened was that OPT A1 and A2 were fine. Then last week, beginning OPT B1 and B1, I noticed some concerns, and this week, I'm looking at them closer to see which I need to stop doing.
Another whole question is how does one substitute one exercise for another.
I think this is easier with isolated body part exercises, maybe with .. Oh, my language here is really beginner here... with larger or multi-muscle group exercise supersets, maybe it's not as clear as first have a pulling exercise and then have a pushing exercise.
Another whole question is how does one substitute one exercise for another.
I think this is easier with isolated body part exercises, maybe with .. Oh, my language here is really beginner here... with larger or multi-muscle group exercise supersets, maybe it's not as clear as first have a pulling exercise and then have a pushing exercise.
how does one substitute one exercise for another?
It's not so simple with the exercises you're asking about. Turkish/db getups do all sorts of things for the core, shoulder stability/legs, balance, etc. There will be no substitute that does the same things in the same ratios.
First don't put a db overhead with your RC issues. You can try doing them lying on a bench if you have one, feet already on the floor. Get up from there. Since you have a shoulder issue, you hold the db at your chest or don't use one at all, rather than put it overhead. If it still hurts your feet, skip them.
T Ups are another. Core, like a plank, but with rotation and balance. These hurt your shoulder or you just think they are bad? Can you do planks and side planks instead?
These two exercises are combination/hybrid exercises, so it's not like replacing something simple like bench press with a db bench press. These do multiple things on multiple planes.
It's not critical to directly replace them or perhaps even replace them at all. Anything that's similar would cause similar pain.
As to your plan to reduce OPT from 4 to 3 days... Even doing OPT at 3 times a week might be too much. Don't be afraid to take time off for complete recovery. Do other things, just don't do weight training for the month. If you continue to be active, you will keep what you've gained, but with a history of issues, going too long without proper recovery could lead to a backslide that you won't like.
It's not so simple with the exercises you're asking about. Turkish/db getups do all sorts of things for the core, shoulder stability/legs, balance, etc. There will be no substitute that does the same things in the same ratios.
First don't put a db overhead with your RC issues. You can try doing them lying on a bench if you have one, feet already on the floor. Get up from there. Since you have a shoulder issue, you hold the db at your chest or don't use one at all, rather than put it overhead. If it still hurts your feet, skip them.
T Ups are another. Core, like a plank, but with rotation and balance. These hurt your shoulder or you just think they are bad? Can you do planks and side planks instead?
These two exercises are combination/hybrid exercises, so it's not like replacing something simple like bench press with a db bench press. These do multiple things on multiple planes.
It's not critical to directly replace them or perhaps even replace them at all. Anything that's similar would cause similar pain.
As to your plan to reduce OPT from 4 to 3 days... Even doing OPT at 3 times a week might be too much. Don't be afraid to take time off for complete recovery. Do other things, just don't do weight training for the month. If you continue to be active, you will keep what you've gained, but with a history of issues, going too long without proper recovery could lead to a backslide that you won't like.
Roland,
Thank you for the terrific clear explanation.
I did no exercise from Dec to April, then sprained my back because my body muscles were so unused, and took another month off. Then I started OPT on May 4 and have felt stronger every day and leaner every week.
At week 5 my program changed and after 1 week, on the second week I realized I need to not do some of the exercises. My plan is to substitute the ones I can't do with rotator cuff strengthening exercises, first with a light band or light weight/s.
I think the OPT weight program is important for me to do, even if I do it at a light level. It's too easy for me to say, "Okay, good, I'll sit on the couch." I believe I mentioned my step ups and lunges are getting better.
I'm seeing my podiatrist this week about my feet, and I'll ask him about the exercises.
I will pay attention to what you and Leigh mentioned, and will watch how my body responds and if it feels stressed. I know really from experience how ignoring something can put me out of commission for even longer.
Thanks again for explaining the exercises. I have a bigger respect for them now, and also, realize I can do them partially and still have a good effect.
Quote:
T Ups are another. Core, like a plank, but with rotation and balance. These hurt your shoulder or you just think they are bad? Can you do planks and side planks instead?
I'll see if the planks feel better, that's a good idea. Not sure about the side planks, I'll test them out. I do love the T-ups, but not for right now.
Learning how to substitute exercises in a program
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