I've had enough so I'll be taking a break for about 5-6 wks.

[cranny]

I've been trying to plan for my next bulker but who am I kidding w/ this aggravating shoulder and bicipital tendonitus(sp.). It's not working trying to go down in the poundage and working around the injuries. So I'm planning on not doing any chest, shoulder, or bicep work for about 5 wks. Hopefully then I can ease into my bulker. Or do you think that would be a dumb idea as far as jumping on a bulker right after resting? I may still go through the motions w/ some pink weights in order to get a little blood in there or would you just leave all weights alone? This is going to be so hard to do!!! I'll still hit legs, abs, and maybe back provided I don't feel anything in my bicep. Any suggestions on rehabbing these nagging body parts other than ice, naproxim, and rest? And do you think 5-6 wks would be sufficient time for healing?
Sorry for all of the questions. I am not looking forward to no weight training. In my mind I'm already shrinking.

[Beverly McD.]

Ultra sound ( one word or two?). It helps speed up the healing process.

Also you might want to stretch the areas that are inflamed, lightly but frequently, so you'll be less likely to tear it after you rehab it.

[bigdamray]

Have you read my guide to elbow pain?

[Killer]

And try to see if there are any underlying issues that caused your problems such as weakness or tightness.

Like Bev said, stretch as long as it does not bother it.

Alos hit some rehab type stuff for the shoulder/supporting back muscles as long as it does not bother you.

You could try some very, very light eccentric exercises for the area. 1 set x 50, 3 times a day has shown to help big time with tendon remodeling.

I just put up a couple links under the rehab board under Luca's thread. Take a look at those, some good stuff for serratus, lower/mid trap area.

It may be enough time. Depends on how pissed off the areas are. I would ease very, very lightly into a bulker when you are better.

[cranny]

Thanks all, I'll check out the rehab info. I prob. should have posted this over there but I didn't think of it b/c I never go there. Thanks again!

[BiggT]

I think a break for about a month is fine personally. The way I see it, if you did this for your livelihood, you'd have scheduled periods of "down time." I also think a break from the gym helps keep you well-rounded as a person and an athlete.

I use time away from the gym to get back to an activity I no longer have time for. For example, last year I came home for a visit for 2 weeks and my buddy was coaching high school track, so I just came to practices and worked out with the throwers and just did some sprints and threw the shot around. I like some pick up basketball too or going to the driving range to try to crush golf balls. Back in 2005, I trimmed down to 220lbs to do a kayak race someone talked me into, I trained for 3 months for it, aside from technique and endurance work in the boat, I did olympic lifts and some pressing and ran 3-5 miles 3 times a week, and I had fun. The next big lifting cycle I did was the best in my life and I ended up at 265 and stronger than ever. I pretty much hammered the weights for a year and a half and didn't get burned out. You could maybe try something new, like if you're curious about MMA. Or even just train a new way, do more cardio, some plyometrics, or even outdoor stuff like mountain biking. You can still be out of the weight room and feed the need for an active lifestyle.

I think both physically and mentally, 1 month a year out of the gym is really important to continue making long-term gains. The training cycles where I've been at peak size and strength levels were always after a little layoff when I started them a little lighter and with my strength down a bit. You'll be primed to eat and lift heavy then.

[MR. BMJ]

I don't have a right or wrong answer, but i know some people who take a month off, they start getting slack on their return because they "get out of the groove."

I think a month is great for recovery purposes like stated above. I'd suggest that if you are the type who gets out of the routine easily, to maybe at least hit up the gym 2-3x/wk for even some calves or cardio if you have to keep your mental 'game' up to par and not get off track.....basically minimizing the possible outcome of the usual....."i'm gonna start next week....no, i'm gonna start back in next week....Ahhh, I 'll start next week"...lol.

Then again, you own a damn gym, so you'll more than likely be there anyway...

Good luck Cranny

BMJ

[KKAZ]

Hey i dont have an answer, but i do have a question. How hard would the 5x5 workout be on your injured areas, especially starting way below your current strenght poundages? With just a few basic exercises [deadlift,squat, bent over rows,bench,or DB bench].