I am on the beast building program part 1 and in doing my ab work out (crunches with a 45lb plate) I lost my balance and broke my hand. My question is has anyone gone through this…how can I minimize muscle loss during this time…anyone got a workout for broken handed(left hand by the way, I’m a righty) peeps lol.
Dude, broken hands heal in no time, Iv broken my hand and I just stopped working out and had no muscle loss. Besides, even if you loose muscle it will be gain back in no time. No need to get too worried.
I don’t have a workout for you, but I’m sure there are some body parts and exercises you can still do that won’t involve your hands. I don’t see why you couldn’t do leg presses, machine hack squats, calf raises, machine laterals, etc.
Do what you can until it heals and then get back into it.
You can still continue to exercise in some ways. One of my favorite exercises is the walking lunge. You can buy a bodyweight vest for additional weight without having to use your hands.
In this way you can keep your lower body strong (or even get stronger) while you are unable to lift up top. You still may be able to do bodyweight back extensions, ab work, and cardio. Just be sensible and protect your hand. Good luck.
ok so I just got back from the docters… it’s just a contusion(really bad bruise) so I have decided Im just gonna continue the beast building part one and avoid doing crunches on the exercise ball for like EVER!!
So besides for the fact my hand looks like the hunchback of notradam it’s all good. So thanks for everybodys help(all 3 of you that is) so now to change the topic. anyone do the beast building program? what were your results good or bad and why?
[quote]Spencerulz wrote:
ok so I just got back from the docters… it’s just a contusion(really bad bruise) so I have decided Im just gonna continue the beast building part one and avoid doing crunches on the exercise ball for like EVER!!
so besides for the fact my hand looks like the hunchback of notradam it’s all good. So thanks for everybodys help(all 3 of you that is) so now to change the topic. anyone do the beast building program? what were your results good or bad and why? [/quote]
Its good, i didnt do it but its a CT’s… just be sure to go through all phases if not it wont work. Then switch to something else. Training is not rocket science, get stronger at the big lifts, recover and eat a lot.
Besides that, variety is the key. Dont overanalyse programs, if you are gaining strength its fine, its working, if not change.
Why not do incline situps instead of crunches ?
Few years back I got a nasty cut on my right hand, sutures + the whole thing was wrapped up similar to a cast.
Pretty simple to train around it, just hit the machines. Most exercises are pretty easy just using your arms/wrists, even curls. Might help to get those sweat bands for cushion/grip.
[quote]cyph31 wrote:
Why not do incline situps instead of crunches ?[/quote]
simple inexierence and idiocy. as they say nothing ventured nothing gained… I look at this as a learning expierence. and a good 5 yrs down the road when I am a force to be reckoned with I can laugh about it with my buds.
Dan Riley (strength coach for the Texans) has a no hands routine for his injured players.
http://www.houstontexans.com/news/Story.asp?story_id=1317&print=yes
Many ways to work around a broken hand and still have a productive workout.
Best of luck.
Michael
[quote]Michael Petrella wrote:
Dan Riley (strength coach for the Texans) has a no hands routine for his injured players.
http://www.houstontexans.com/news/Story.asp?story_id=1317&print=yes
Many ways to work around a broken hand and still have a productive workout.
Best of luck.
Michael[/quote]
I wish my gym had some of that equipment. I’ve never seen a few of those Hammer Strength machines before. They looked nice!
[quote]AngryVader wrote:
Michael Petrella wrote:
Dan Riley (strength coach for the Texans) has a no hands routine for his injured players.
http://www.houstontexans.com/news/Story.asp?story_id=1317&print=yes
Many ways to work around a broken hand and still have a productive workout.
Best of luck.
Michael
I wish my gym had some of that equipment. I’ve never seen a few of those Hammer Strength machines before. They looked nice![/quote]
ha when i open a gym with my best friend im totally putting all sorts of hammer strength machines in it.