Sorry in advance for the long post.
First-time poster, long time lurker. I've experienced the best gains of my life in the past six months and put on about 10 pounds of lean body mass...until I lost control of the weight during dumbbell overhead presses and suffered a left shoulder subluxation around 4 weeks ago. Long story short, I did an MRI and unsurprisingly I have a labral tear (Bankart tear) which is pretty mild, but the ortho says it will never recover without surgery.
I'm in college and I can't spare the time to have surgery, although I will probably do it next summer. In te meantime, I need to work out and keep my muscle mass. I've been largely out of the gym for the past month, sticking to rotator cuff exercises with resistance bands, a few push-ups (stupid, I know, but I couldn't resist) and some light bicep work. I've been doing heavy leg exercises also, minus squats. The doc gave me the all clear to go back to lifting, with the following caveats -
- No overhead pressing
- No pullups
- Regular RC exercises
I really need your help to design a 3-day split that will minimize the risk of redislocation as the ortho says even with these precautions the chance of redislocation is high. I'm thinking of floor presses, bent over rows and skullcrushers as the three key upper-body mass-building/maintenance exercises. Am I being foolish? What other exercises can I do? I heard some lifters with labral tears have survived and even made gains without surgery - this apply to any of you?
Thanks so much for your advice. The past month out of the gym has been hell for me and I'm so terrified of losing everything I worked my ass off for over the years. I don't want to aggravate things but I really need to get back in the gym, the doc's words were like a knife in the heart for me. Thanks guys.