Upper Body Focus

[prop]

Hi,
I injured my knee and am out of rugby for 4-6 weeks. So I was wondering if I could have some help designing a program to do along with my knee rehab. I can train twice a day if needed. I was also wondering if i could continue to train my uninjured leg. As for goals, I figure this would be a good time to focus on upperbody strength and size, and also neck size and strength. Standing excercise are out for now.

Also I have a question about my nutrition, should I eat low carbs with the lack of running for the next few weeks?

Thanks heaps

[mickey67]

Hi There

for what it is worth, there is a school of thought by continuing to train your non injured leg you will get some maintenance/hypertrophy benfits on your injured leg. coz the cns cant quite distinguish which side is innervating. Being injured i have always found its a great time for growth and development if you plan your training and more importantly your nutrition and recovery you can make some great gains in this time. good luck

[prop]

Thanks for the advice, is there any particular exercises that i could do on my uninjured leg all i can think of is 1 leggged leg press and legcurls, as for upperbody im going with one of Ash’s bodypart split programs. I’m still unsure about how I should adjust my nutrition any ideas?

cheers

[diehards]

Depending on what your lower limb injury is, Compex (muscle stim) can be quite useful for your injured side to help combat the muscle wasting.

We get all our injured guys to use them post op on calves/quads etc

[ashley]

@prop 1612 wrote:

Hi,
I injured my knee and am out of rugby for 4-6 weeks. So I was wondering if I could have some help designing a program to do along with my knee rehab. I can train twice a day if needed. I was also wondering if i could continue to train my uninjured leg. As for goals, I figure this would be a good time to focus on upperbody strength and size, and also neck size and strength. Standing excercise are out for now.

Also I have a question about my nutrition, should I eat low carbs with the lack of running for the next few weeks?

Thanks heaps

Just stick at everything you can do from the articles that have been
posted to date speak to your physio and work from there, cheers, ashley

[Author]

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