Recommended workout? Returning to gym following injury?

Question

I haven't worked out in months due to a muscular injury in the back of my head. Per my doctor's advice, I stopped working out pending an MRI that resulted with no serious injuries with the exception of migrane-like headaches following exercise. He said it may due to high blood pressure that elevates following exercise (my BP is normally fine).

His advice is to start back slowly and work up from there. This means I basically have to start from a beginner's standpoint. Is there any type of exercise program I can follow that will follow his advice but not get me discouraged since I used to work out harder?

Answer 1

The best program is by far max-ot. problem is thats solely based on overloading and lifting as much as you possibly can.

what you need to do is not bother about any programs. do light weights and high reps (not recommended for muscle mass gain).

since you don't many options (only one-light weights) you can make do with what you have.

get your muscle used to the lactic acid build up. the high reps will also work your type I muscle fibre.

i NEVER recommend high reps with low weights because its not the most effective, but since you don't have many options this is good for you.

when you do switch back to your old training your muscles will grow like crazy because they'll have to adapt to your overloading. they'll be in 'shock' because you've switched your whole training methods around.

your type I muscle fibres will be very good and your type II a and II b won't.

keep yourself motivated. work towards getting through the blood pressure headaches until you can lift properly.

remember that no exercise is a waste. training light isn't bad for you, its just not as nice effective a training heavy.

goodluck

Answer 2

Don't even bother with a program at this point.  Just get in there and hit the main lifts but go light.  Work your way back up over the next month or so.  Then get back on a routine training hard again assuming everything is fine.  Just don't go too heavy too soon. good luck!