T Nation

Modifying 'Neanderthal No More'


#1

Hello, I plan on first starting weightlifting by following the "Neanderthal No More" program (essentially zero athletic experience and years of sitting on my ass has resulted in things such as anterior pelvic tilt, rolled shoulders, etc.). However, I suffered from a very small tear in my posterior labrum (shoulder) and have rehabbed it since. However, my physical therapist said, at least in the beginning, I should avoid exercises such as bench press and dips (basically exercises that would tax my posterior shoulder excessively) until I build up enough strength (she said about 6 monthsish).

I noticed the Neanderthal program had a couple exercises that involved that (it has decline close grip bench, a variation of a dip, etc.). How should I best program around that? What should I replace them with? Thank you!


#2

[quote]booster wrote:
Hello, I plan on first starting weightlifting by following the “Neanderthal No More” program (essentially zero athletic experience and years of sitting on my ass has resulted in things such as anterior pelvic tilt, rolled shoulders, etc.). However, I suffered from a very small tear in my posterior labrum (shoulder) and have rehabbed it since. However, my physical therapist said, at least in the beginning, I should avoid exercises such as bench press and dips (basically exercises that would tax my posterior shoulder excessively) until I build up enough strength (she said about 6 monthsish).

I noticed the Neanderthal program had a couple exercises that involved that (it has decline close grip bench, a variation of a dip, etc.). How should I best program around that? What should I replace them with? Thank you![/quote]

close grip bench > close grip floor press
dips > pushups

That is, if your shoulder can handle it. Maybe you’d be better of doing something completely different. I really depends on how well your shoulder is healing. high-rep push ups and dumbbell lateral raises could actually help the process.


#3

[quote]nighthawkz wrote:

[quote]booster wrote:
Hello, I plan on first starting weightlifting by following the “Neanderthal No More” program (essentially zero athletic experience and years of sitting on my ass has resulted in things such as anterior pelvic tilt, rolled shoulders, etc.). However, I suffered from a very small tear in my posterior labrum (shoulder) and have rehabbed it since. However, my physical therapist said, at least in the beginning, I should avoid exercises such as bench press and dips (basically exercises that would tax my posterior shoulder excessively) until I build up enough strength (she said about 6 monthsish).

I noticed the Neanderthal program had a couple exercises that involved that (it has decline close grip bench, a variation of a dip, etc.). How should I best program around that? What should I replace them with? Thank you![/quote]

close grip bench > close grip floor press
dips > pushups

That is, if your shoulder can handle it. Maybe you’d be better of doing something completely different. I really depends on how well your shoulder is healing. high-rep push ups and dumbbell lateral raises could actually help the process.[/quote]

My doctors have all told me they expect me to eventually be able to do dips and bench press, but not for at least 6 months (as I get stronger). Are you saying I can replace dips with pushups and bench with floor press for the purposes of the program? I think the program specifically has decline bench press.

It would be easier to do another program, but I figure it is best to correct my muscular imbalances and postural deficiencies before I build upon an deficient body. From my research, it seems like that is the best program for that, but then again I only know so much.