Single arm training - advice needed, please

Pug · 05-21-2009, 11:56 AM

About 1 month ago I ruptured the distal biceps tendon in my right arm. I had surgery 3 weeks ago and have regained partial ROM of the arm. Physical therapy started last week. Due to the nature of this injury, I am severely restricted in how much weight the arm can lift until 4 months post op (approximately) which takes me out to end of August or so.

Although I'm pretty frustrated with this set back, I really want to keep working my left (good) side so that I don't have a total reversal. As such, I'm asking for advice (and I've always found the input from these forums to be excellent

) on suggestions for putting together a program where I can only use 1 -arm.

Traditionally I have mostly used free weights - barbell and dumbbells, but I'm think I may have to do more cable or machine stuff going forward. This is due not just to the injury itself, but also the need to not get overly unstable as if I lose balance and try to catch myself with the repaired arm, I'll be back to square one with a new rupture.

I'm ideally looking for a total body routine. I think I can do some lower body lunges, squats etc holding a single dumbbell, so maybe that's something to consider? I like using resistance training to get my HR up. I'm starting appreciate now how many calories I used to burn lifting weights. Specifically, my total body weight has increased from 207 lbs to 212 lbs (I'm 6'2") while simultaneously I've been losing muscle mass because I haven't done any weight training in over 1 month. As such, I know that I've packed on extra body fat beyond what the scale is telling me.

The injured arm was the dominant one, and I've really noticed a dramatic reduction in muscle mass including up to the shoulder.

Many thanks for any and all help !

galya · 05-21-2009, 02:44 PM

If you keep training your lower body and keep a low volume training your healthy side, you should be fine. How many days a week do you train? You goal would be muscle preservation and or fat loss?

Pug · 05-22-2009, 07:59 AM

Hi galya,

Thanks for the feedback. Pre-injury I was lifting weights 3x/week and cardio 2-3x/week. My primary goal is to lose the fat I recently put on, while avoiding further fat gain while I am recovering.

When you mention low volume training, does this mean low weights or low reps, or both?

Thanks!

galya · 05-22-2009, 02:11 PM

Hey

You can keep doing your 3xweek lifting and 2 times cardio, using things like the bike that don't stress your arm too bad. So cardio/intervals are taken care of.

Then for the strength training you can do any lower body work, using weight in just one arm or even using some of the machines temporarily, like the leg press machine. I think it's great for one legged squat varieties.

If you train your whole body 3 times per week, it can be a simple push-pull-stabilization-two legged low body - unilateral lower body design. This gives you many options on both free weights and machines for your healthy side and absolutely no limits on your lower body stuff like lunges and lunge variations, bulgarian squats, step ups, leg presses (for heavier loads).

Low volume for me is low sets usually

Lost Dog · 05-22-2009, 02:49 PM

There's a phenomenon in which working one side of the body seems to effect strength and size on the side that you can't work. Keep doing single arm presses and rows over there and it will help to keep your strength and size on the injured side.

Most people are weaker on their non-dominant side, so this is a chance for that side to catch up, too. This is the best thing that could have ever happened to you!