Need some opinions on the best way to take advantage of TRT

[Spunkey71]

As some of you may know I have responded well to my TRT treatment and have gotten back into the gym. Sadly I went a little too hard and heavy causing me to blow out my knee and elbow from going too heavy. Three weeks ago my orthopedic surgeon gave me an injection in the elbow and prescribed me physical therapy which has made an amazing difference. I met with my orthopedic surgeon on Friday and he told me he wants me to start getting back in the gym to continue rehabbing my elbow (I told him I don't want to spend the $30 a pop for physical therapy any longer) and he also gave me an injection in my knee and fitted me for a knee brace until I can have surgery in December.

Here is where I need some help, I am a big guy and have a lot of weight to lose. I have been working with 3J on the diet and have dropped 30 pounds so far but I have a lot more to lose. I have always worked out the same way which was the old school method, see below. Due to my bad knee I will not work legs that hard but do not want to ignore them!

1 x worm up per exercise
4 x Sets per exercise
8-12 reps per set
increasing weight every set

I work one body part per day and I hit the gym 4-5 days a week currently.


My issue is that my body just isn't ready to handle lifting heavy yet so I need suggestions on how I should be lifting. My goals are to increase strength, sweat as much as I can (I almost never break a sweat), tone, and burn body fat.


All suggestions welcome!

 

[jomamma007]

As some of you may know I have responded well to my TRT treatment and have gotten back into the gym. Sadly I went a little too hard and heavy causing me to blow out my knee and elbow from going too heavy. Three weeks ago my orthopedic surgeon gave me an injection in the elbow and prescribed me physical therapy which has made an amazing difference. I met with my orthopedic surgeon on Friday and he told me he wants me to start getting back in the gym to continue rehabbing my elbow (I told him I don't want to spend the $30 a pop for physical therapy any longer) and he also gave me an injection in my knee and fitted me for a knee brace until I can have surgery in December.

Here is where I need some help, I am a big guy and have a lot of weight to lose. I have been working with 3J on the diet and have dropped 30 pounds so far but I have a lot more to lose. I have always worked out the same way which was the old school method, see below. Due to my bad knee I will not work legs that hard but do not want to ignore them!

1 x worm up per exercise
4 x Sets per exercise
8-12 reps per set
increasing weight every set

I work one body part per day and I hit the gym 4-5 days a week currently.


My issue is that my body just isn't ready to handle lifting heavy yet so I need suggestions on how I should be lifting. My goals are to increase strength, sweat as much as I can (I almost never break a sweat), tone, and burn body fat.


All suggestions welcome!

You really should be doing some cardio, especially when you're trying to rehab your knee. Walking on the treadmill for 30-45 mins is great, on a 15% incline if your knee allows.
As far as your weight routine that looks fine, of course the weight depends on you. DON'T GO TO FAILURE now, you're trying to rehab and just getting back into the gym SAVE THE PR'S for next year okay. Just get back into the flow. Lift at about 70% for 8-12 reps and if something hurts, kick your ego and lower the weight or take a few minute rest.

You also didn't say how many exercises per bodypart you do. Honestly I'd do a PUSH/PULL/LEGS/OFF split right now. You're just getting back into the gym. You don't need 20 sets for biceps okay.
Do big compound lifts.
Say Inlcine barbell bench
chest fly
shoulder press
shoulder fly
skull crusher
dips
That would be a sample push workout. 2-3 sets per exercise. There are plenty of routines you can look up, I just think you should focus more on compound lifts and getting back into the groove of things. Maxing out or 20 sets of chest aren't what you need right now.

 

[Megatron28]

I would ask the physical therapist what exercises they are going to have you do after your knee surgery. And then start doing those very exercises now. This should help your recovery from surgery.

Sorry... One more $30 co-pay.

 

[Spunkey71]

I do cardio every day I go to the gym, I have a fused ankle so I am not able to walk on a treadmill but I ride the bike keeping my heart rate at 135-140 for 10 minutes before my workout to get the blood flowing and again for 15 minutes after my workout.

I do 4-6 exercises per body part, it depends on the body part. I was wondering if I should change it up and go for higher reps with less weight or what?

 

[Spunkey71]

I would ask the physical therapist what exercises they are going to have you do after your knee surgery. And then start doing those very exercises now. This should help your recovery from surgery.

Sorry... One more $30 co-pay.

lol, yeah I guess it would benefit one more time but spending $90 a week just wasn't sustainable over the long term.

 

[El paja]

Ok bro cardio more rep but remember your diet is the most imp thing, is the key for successs in this game i got problem with my elbow and shoulder im taking tb500 and that is helping me a lot in just 2 weeks a feel 45 better

 

[Spunkey71]

Ok bro cardio more rep but remember your diet is the most imp thing, is the key for successs in this game i got problem with my elbow and shoulder im taking tb500 and that is helping me a lot in just 2 weeks a feel 45 better

I am on TRT which is prescribed by my doctor, I have never abused AAS and would not feel right about introducing a compound other than what is prescribed by my doctor.

 

[El paja]

I am on TRT which is prescribed by my doctor, I have never abused AAS and would not feel right about introducing a compound other than what is prescribed by my doctor.

Ok bro i understand.....