How to get back to the gym after an injury

Training Q&A [Moderated]
1

Hi guys,

I have been out of the gym for 5 months (after having trained with barbells for 2 or 3 years or so) because of the gyms being closed and a shoulder injury (AC-joint). I’ve had a corticosteroid injection about 6 weeks ago. I’ve been training again for 3 weeks now. I still feel something when benching sometimes but it doesn’t really bother me now. I just hope it won’t get worse.

I started with the free version/ phase1 of the beginner template and am about to start the 3rd week. I’m not really sure how to continue. I have several BBM templates already, such as Powerbuilding I, Strenght I, Strengthlifting II, Hypertrophy II. I lost quite a bit of strength and 5 kg of bodyweight without losing fat so I think the beginner template is a good option for now. After the first phase 1, would something like PB I or modifying Hypertrophy II to a 3-day version be reasonable to do or would you advise against that and do the entire beginner program? I don’t have that template so if there is only a small benefit I prefer doing one of the templates I’ve already bought.

At the moment I weigh 81kg with a 87cm waist. I don’t want to gain a lot more fat now and like to lose some fat first before gaining again. Considering that I will be regaining strength and muscle would you think cutting or recomping would be the best option?

Thanks for any advice you will be able to give!

Jae

2

Jae,

Happy to hear you’re back training :slight_smile:

I would just continue to run the Beginner Template through all of its phases and then choose your own adventure. It’s probably worthwhile to do that given how long you’ve been off, but you could also just run the Beginner Prescription for another 3-6 weeks and hop into PB I.

I think if you want to lose some body fat, I’d probably eat at maintenance and see how your waist line responds to training and that dietary intake. If it’s not really improving, then I’d do a Calorie deficit.

-Jordan

3

Thanks Jordan!

I just bought the Beginner Template and will eat at maintenance.

Jae