Routine after a 6 months break(due to Tendinitis)

[deepmaangat Junior Member Find all posts View Profile Close deepmaangat]

I had a pain in my right elbow (inside) while working out. I had been working out for 8 months when it really started affecting my routine. Having laid off for 6 months, I want to get back to it now. Got to know a lot from your post about taking preventive care. As I was a rookie when I started working out at the first place, could you please tell me which routine to adopt? I have read about the 3 day full body and all the splits. Must say I am confused. Relevant details are:- Weight 83 kgs (183 lbs), Height 6ft(72 inches). Goal is sustainable muscle building. Any input would be appreciated. Thanks!!

[MrBig Senior Member Find all posts View Profile Close MrBig]

I'm not sure what your asking, are you looking for a routine to work around the tendinitis or just a new routine?

[Ares Senior Member Find all posts View Profile Close Ares]

look up pt exercises for the tendon issues strengthen it for a while then get back into lifting.
i hurt my back and took a month off and it got a little better but the real improvement was from the strengthening exercises

[one-more Senior Member Find all posts View Profile Close one-more]

I suffer from the same thing bro...at 45 I do what I can as far as exercises go..some motions my body just cannot handle..like reverse grip curls kill me..!! so I stick to what has the least pain on my joints..it all about finding what you can do that does not hurt the joints ans go with it...I also take anti-inflamitories one hour before working out, find it helps a lot...

[ODB Senior Member Find all posts View Profile Close ODB]

if ur looking for a routine I am a fan of the good old fashion 3x wk workout (also push/pull) for example ;
-( I customized it since ur coming back from an injury)
use a majority of machines to start -it forces u to use good form + not cheat.
stay away from dumbbells for a few months (twisting/supinating ur wrist can aggravate ur injury)

Day 1 - Chest + Back - 3exercise of 3sets x 10-12 reps (stay away from flyes hard on elbow tendons)
off
Day 2 - Delts, Bi's + Tri's - 3exercise of 3sets 10-12 reps
off
Day 3 - Legs -4 exercise of 3sets 10-12 reps
off
off - remember u grow during recover so rest+recover is important.
- do cardio + ab's which ever days u have x-tra energy

- coming back from an injury u should lower ur weights + do more reps. u will be surprised how fast u build back up the strength without getting injured again.

to sustain grow + keep motivated it is good to change ur workout every 3-6 month.

[deepmaangat Junior Member Find all posts View Profile Close deepmaangat]

@ Mr Big: Just a new routine but keeping in mind that I have just recovered from an injury.

[deepmaangat Junior Member Find all posts View Profile Close deepmaangat]

@ODB Thanks a lot for the reply. I have set up a mini gym at my home without any machine but I make it a point not to cheat and only lift weights that ensure proper form. I hope that it will help. One more question, for instance in chest and back, should I do 3 exercises for each muscle group (which makes it a total of 6 exercises)? Thanks again!!

[deepmaangat Junior Member Find all posts View Profile Close deepmaangat]

@Ares Yep. Have gone through some physiotherapy sessions. Now looking to get back on track. Mine was a case of too much, too soon!!

[ODB Senior Member Find all posts View Profile Close ODB]

@ODB Thanks a lot for the reply. I have set up a mini gym at my home without any machine but I make it a point not to cheat and only lift weights that ensure proper form. I hope that it will help. One more question, for instance in chest and back, should I do 3 exercises for each muscle group (which makes it a total of 6 exercises)? Thanks again!!

Yeah 3 per group (like 3 for chest then 3 for Back on day 1) focus on going to failure + get that burn (also limit ur rest time to 1min or less) the initial goal is to get the blood pumping +get a good workout but give ur body plenty of time to recover.
Of course everyone is different if you feel after a couple of weeks that u need more to get that burn add on or do supersets or dropsets.

I also wear a compression elbow sleeve which seems to help - golfers elbow sucks.

[deepmaangat Junior Member Find all posts View Profile Close deepmaangat]

Got it. Could you please provide a 5 days/week routine too? My travelling is so unpredictable that I might not lay my hands on any pound for a week and I might then be free for 10 days. Is 3 days a week routine still better? This will just give me an option to choose from. Thanks!!

Yeah 3 per group (like 3 for chest then 3 for Back on day 1) focus on going to failure + get that burn (also limit ur rest time to 1min or less) the initial goal is to get the blood pumping +get a good workout but give ur body plenty of time to recover.
Of course everyone is different if you feel after a couple of weeks that u need more to get that burn add on or do supersets or dropsets.

I also wear a compression elbow sleeve which seems to help - golfers elbow sucks.