3 times a week the same routine too much for me

[hannesburk]

Hi Guys.

I tried hst several years ago for 4 or 5 circles with good results. there is one thing that hinders my gains:

I am having shoulder troubles for a long period and a surgery 3 years ago.since this time i only workout two times a week to stay on the safe side...when I go to 3 workouts a week taxing my left shoulder every workout it gets inflamed, hurts and making it impossible to proper workout.

as i want to go back to hst there is a dilemma when it comes to the frequency part. I think there is no sense performing a fullbodyroutine just 2 days / week, as the constant loading would be to less, correct?

-A A / B routine M,W, F could be an option because that way I wouldn't tax my shoulder with the very same exercices each time...but it would still be taxing..

what would you do? any special tipps/ ideas? I have no problems going more or less full-bore twice a week, but 3 times seams to be really too much, as long I don't find a clever way to work around..

how would you peform the constant loading with hst with these issues?

thx a lot and regards
Hannes

 

[wobbles]

What exercises are specifically inflaming your shoulder?
In any case, i'd assume you can still workout legs and back 3 times a week. Then just workout what ever body parts that cause injury to your shoulder twice a week (given that it's safe to do so). It will just mean you'll have larger weight increments for each workout on those given exercises.

If you can manage to A/B program then do that. If not just leave out the injury prone exercises on wednesday.

AKA

<table width="372" border="0" cellpadding="0" cellspacing="0"><colgroup><col style="mso-width-source:userset;mso-width-alt:4022;width:83pt" width="110"> <col style="mso-width-source:userset;mso-width-alt:5156;width:106pt" width="141"> <col style="mso-width-source:userset;mso-width-alt:4425;width:91pt" width="121"> </colgroup><tbody><tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt;width:83pt" height="20" width="110">MONDAY</td> <td class="xl64" style="width:106pt" width="141">WEDNESDAY</td> <td class="xl64" style="width:91pt" width="121">FRIDAY</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt" height="20">Squats</td> <td class="xl64">Deadlifts</td> <td class="xl64">Squats</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt" height="20">Incline Bench</td> <td class="xl64">Chinups</td> <td class="xl64">Incline Bench</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl63" style="height:15.0pt" height="20">Bent over row</td> <td class="xl63">Close grip bench</td> <td class="xl63">Bent over row</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt" height="20">military press</td> <td class="xl64">Leg curls</td> <td class="xl64">military press</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt" height="20">DB curls</td> <td class="xl64">Calf raise</td> <td class="xl64">DB curls</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt" height="20">Skull Crushers</td> <td class="xl64">Abs</td> <td class="xl64">Skull Crushers</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt" height="20">BB Shrugs</td> <td>
</td> <td class="xl64">BB Shrugs</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl64" style="height:15.0pt" height="20">Abs</td> <td>
</td> <td class="xl64">Abs</td> </tr> </tbody></table>
That is just an example, mix and match obviously.

But yer, if you can only workout twice a week then just structure it in 4 workouts every two week block and increments of 5% to 10% each workout, where 5% would start you off at 85% and 10% increments would start you at 70%:
<table width="320" border="0" cellpadding="0" cellspacing="0"><colgroup><col style="width:48pt" span="5" width="64"> </colgroup><tbody><tr style="height:15.0pt" height="20"> <td style="height:15.0pt;width:48pt" height="20" width="64">Monday</td> <td style="width:48pt" width="64">Friday</td> <td style="width:48pt" width="64">
</td> <td style="width:48pt" width="64">Monday</td> <td style="width:48pt" width="64">Friday</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl65" style="height:15.0pt" height="20" align="right">85%</td> <td class="xl65" align="right">90%</td> <td>
</td> <td class="xl65" align="right">70%</td> <td class="xl65" align="right">80%</td> </tr> <tr style="height:15.0pt" height="20"> <td style="height:15.0pt" height="20" align="right">1</td> <td align="right">2</td> <td align="center"> OR
</td> <td align="right">1</td> <td align="right">2</td> </tr> <tr style="height:15.0pt" height="20"> <td style="height:15.0pt" height="20">Monday</td> <td>Friday</td> <td>
</td> <td>Monday</td> <td>Friday</td> </tr> <tr style="height:15.0pt" height="20"> <td class="xl65" style="height:15.0pt" height="20" align="right">95%</td> <td class="xl65" align="right">100%</td> <td>
</td> <td class="xl65" align="right">90%</td> <td class="xl65" align="right">100%</td> </tr> <tr style="height:15.0pt" height="20"> <td style="height:15.0pt" height="20" align="right">3</td> <td align="right">4</td> <td>
</td> <td align="right">3</td> <td align="right">4</td> </tr> </tbody></table>