On May 30 2014 06:34 Navi wrote:
i'm coming off a hip and shoulder injury but i want to try to bulk up or at least get a little bit more in shape before i go to brazil in 2 weeks time. I know that's a tiny timeframe but any recommendations on what would be most effective?

On May 30 2014 07:00 Navi wrote:
i strained my IT band and tensor fascia latae and am due to finish some hip rehab, any idea if squatting will risk those? I haven't ever really gotten into lifting, mostly just long distance running but i want to change that.

It's going to be difficult to make noticeable physique changes in just 2 weeks, especially if you're still rehabbing a lower body injury as that takes most intensive conditioning exercises off the board(like, anything that involves sprinting). You can get in the gym and do some good upper body work like 3-4 days a week over the next couple weeks though, and actually get a good pump going(there won't be much appreciable mass gain, but a working muscle takes quite some time to truly return to resting state, so it will always appear larger even long after you've left the gym than one that hasn't been stressed in quite some time).

If you really want to(and have the will to) you could do like, a 2 week ketogenic diet that will flush a ton of water and glycogen weight, and get in whatever exercise you can(I hate to tell you what to do not knowing the specifics of your injury/rehab status). You'll want to keep your calories decent, maybe even increase them if this is going to be a significant increase in your activity level, but try to eliminate all the carbs possible. If you must eat some(cravings too strong, food choices not adequate on short notice, whatever, pure ketogenic dieting is actually quite hard), try to eat them around the time of your exercising when your body is best suited to using them properly(this is an awesome way to make literal candy, pure sugary type snacks, a perfectly acceptable food option, which can be amazing for fighting off cravings).

I think my goals are to look good (which the ketogenic diet would certainly help) but probably even more importantly be healthy enough to play hard and maybe get in some soccer in Brazil (world cup baby!). I'm about halfway in shape, so I guess I'm trying to polish up and heal up my hip before I head off. I think I'll definitely do as much upper body work as is physically helpful and ask my therapist when I can start doing sprinting exercises again.

Ya if those are your goals than with 2 weeks you can really only hit up a quick diet and do conditioning work. You can make huge gains in conditioning in 2 weeks though so that's a plus.

You can try out some light intensity stuff before you meet your therapist again(I mean, unless you're seeing him/her again very soon, in which case just wait and ask questions/test movement with supervision). I feel like a stationary bike should be fine because of the stability offered by it being a seated activity with your feet planted in the pedals, which means there is minimal ad/abduction of the hip and knee, only extension and flexion. Step-ups onto a low-ish box(minimal stretch of the hip on each step) could be good as well. If you can squat/lunge with low weights pain free than those are fine, but you're starting to stress mobility a lot more on those movements and I don't know where you're at with that(although a high-box squat, to a few inches above parallel, should barely stress the hips at all as far as mobility is concerned).

WaveofShadow

Canada31495 Posts

May 30 2014 00:59 GMT

#41691

On May 30 2014 09:52 Gahlo wrote:

Show nested quote +

Shit, time to cover the bear tracks!

The best is how he found that page if you read the comments in the blog,...

Cixah

United States11285 Posts

May 30 2014 01:05 GMT

#41692

On May 30 2014 09:59 WaveofShadow wrote:

Show nested quote +

The best is how he found that page if you read the comments in the blog,...

Oh man that's amazing. PX bringing the light of our magical subforum to the blogs.

jcarlsoniv

United States27922 Posts

May 30 2014 01:42 GMT

#41693

I'm getting better guys. Didn't make t out of pool (two of the matches were incredibly close, I could have won both of them), but definitely getting more comfortable. Playing daisy was a good choice.

Did better against Wolf than I expected.