Modified FT after distal biceps detachment surgery

[Scott Stevenson]

Scott,
Thanks for the prompt response. 


Ultimately, I guess what I am asking is this.  Once I am cleared to train again (at least 5 more weeks, likely double).... I want to continue FT, but I want to know the best way to modify it to focus on arms/delts because that is what has shrunk the most so far.  My legs are doing great since they are getting Turbo version tier 3 exposure while I baby my upper body.

Thanks once again for your prompt response! 

Hey Jeff,

You're welcome!

Firstly, I'd try to find new PT. Maybe ask around and see if someone can take over instead of this guy.  An Athletic Trainer would be the way to go, so finding someone to pay out of pocket at a local gym / rehab facility might be worth it. 

As far as training, once you're cleared, the suggestions I made above would still apply.

*I* would avoid stressing that biceps with compound movement initially. I would train biceps  only with Pump Sets initially and eventually working toward  modified MR's with a load you can get to the 6 set in before failure - very light to start off.   

I would void anything that causes odd pains in the biceps, e.g., an overhead pressing where you can feel somethings not quite right.

I would make sure you also don't neglect the stretches (occlusion would be my preference) as well, as this will help you maintain ROM as well as improve it (the biceps crosses the should joint so stretching the biceps entails 1.) extending the elbow, 2.) Pronating at the wrist and 3.) extension  / horizontal abduction at the shoulder.  This means basically like a isolateral (one side only) pronated (palm facing backwards) pseudo chest stretch where you're focused on the biceps stretch.  

The isolator / ab strap solution I noted above could be very useful. 

There's little more I can tell you, as what you do will depend on your rate of progress... You can though do unilateral biceps work to get a solid idea of how you're progressing compared to the uninjured arm.  I would make note of that, for instance, when you start working towards muscle rounds, or perhaps in just doing a pump set in a straight set fashion (i.e., a very high rep straight set; weight used and reps being the tell-tale sign).

-S