Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 02-23-2007, 11:30 AM   #1
Jesse Woody
Member
 
Join Date: Oct 2006
Posts: 127
Default Mass/Strength gain with limited exercises...

So, here's the scoop; about a month ago, suffering from jumper's knee, shin splints and general malaise, I decided to give an honest go at the PM Mass program. I crunched the numbers, used the awesome spread-sheet, and made it through 2 workouts before I found out that we'd be auditioning for a commercial in LA for which I'd have to be at my peak Parkour-wise...so, the mass-gain workout got put back on the shelf and I again checked out a copy of "The Numerous Aches and Pains You Get from Jumping Off of Things...Vol.1"

I made a good program, very similar to the 5 day split in "Infinite Intensity" with a two-a-day shift for skill work. It worked great, and I felt awesome (with enough fish oil/ibuprofen!) I traveled to LA, went to the audition...and snapped my 5th metatarsal on a bad landing (from 3 feet...ugh) during the first 5 minutes of the warm-up. Needless to say, the UCLA emergency room, while uhhhh....nice...isn't exactly where I wanted to spend my time in LA.

So, now I have one foot, the other is getting ready to be cut open and augmented with titanium. I've decided that I want to work up to some pretty beastly levels of strength and skill in the movements I can still do, namely pull-ups, handstand push-ups and ring-work. I can obviously still do pistols, though my one good leg is getting worn out enough as it is, and I really don't want to overbuild one side of my hips to the detriment of my back...so I'm laying off of any specific work there.

That being said, I do still want to put on a bit of weight, though for no real practical reason (outside of my latent psychological imbalance from growing up a skinny kid!) Hell, I'm talking about learning free-standing handstand push-ups and one-arm pull-ups in one sentence, then mentioning being heavier in another...you're right, I have no focus, but that's another issue. My question is this: what kind of progress can I expect along the mass-gain lines with almost purely upper-body movements? As much as I ask from the training aspect (as this is the training section of the forum) I'm also interested from the nutrition side, as I would like to put on muscle in balance with the stimulus (i.e. more muscle for pull-ups/dips/handstands) rather than gaining excess fat because the stimulus isn't broad enough to elicit any appreciable neuroendrocrine or physical response.

If anybody has any experience along these lines, info would be appreciated, as I have a good number of people who've asked me how to gain weight, and my answer always involved squats and deadlifts!
Jesse Woody is offline   Reply With Quote
Old 02-23-2007, 11:44 AM   #2
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,738
Default

chris forbis I think has been messing around with some gaining whilst unable to do much lower body work due to a back problem. Hopefully he can add some wisdom here.

definitely a lack of squatting and deadlifting will limit somewhat the growth stimulous, although it certainly won't prevent it entirely. I would suggest adding lower body weight bearing as soon as possible (e.g. farmers walks or even just standing supports) just to keep downstairs tough.

as far as keeping lean while gaining, i see 3 basic components: genetics, food quality/timing, and rate of gain. we all know at least one person who eats like shit, doesn't do shit, and looks like the incredible hulk (sans green tint)--genetics will definitely play a role in how lean you stay. judging from what little i've seen of you, i imagine you'll fair pretty well in this regard. food quality you understand of course--really getting control over insulin, etc. finally, how quickly you attempt to gain a given amount of weight will play a role. a lot of times the attempt to gain will outpace the physical ability to gain, consequently resulting in some fat gain. in other words, if your body can only stick X calories into muscle building per week and you're eating 2X calories, you're going to get soft. the trick of course is finding what X is, which is next to impossible, particularly with day to day disparity in activity, sleep, stress, etc.

no idea if that answered any of your questions.

also, titanium body parts are sweet.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 02-23-2007, 12:35 PM   #3
Daniel Miller
Member
 
Daniel Miller's Avatar
 
Join Date: Feb 2007
Location: Missouri
Posts: 60
Default

Sorry to hear about the break. That sucks.

When I was a freshman in college I played LaCrosse and tried to climb whenever I had free time. A few weeks into school, I went up to Eldorado canyon and tried to teach myself to lead...while raining. I fell and broke my ankle. The next 4 months I walked on crutches and still went to the team lifting sessions. All I did were dips, pull-ups, pull-overs, and rows being quite exploratory and varied with sets/reps. I began the injury weighing around 135 and ended up 150lbs. My energy expenditure was low and in combination with watching the Big Lebowski and mimicking the illicit behavior demonstrated by the Dude I ate a TON.

This is all to say that you can grow some serious tricep and back/chest size/strength whilst being a gimp.

Good luck healing.
Daniel Miller is offline   Reply With Quote
Old 02-23-2007, 01:03 PM   #4
Jesse Woody
Member
 
Join Date: Oct 2006
Posts: 127
Default a couple of points...

Quote:
My energy expenditure was low
This was one reason why I felt it might be auspicious timing for a mass-gain cycle, as I have a hard time shying away from being physical all day when I am healthy. Owning a gym has only made this worse, as I walk in the next room and am surrounded by toys to beat myself up on! Now that it sucks to even walk (or hobble around on crutches, freestyle) I don't have to worry about being tempted to do Fran on a rest day or beat my PR on a 1000m row. That's one thing I have going for me.

Greg, you're right, I don't gain much fat, and that's not even much of a concern, as I've come to grips with a temporary loss of my uber-ripped physique (insert jokes here) to gain strength and functional size...more along the lines of gaining fat instead of muscle because I'm lacking the stimulus to make the extra eating go towards positive gains. I guess the answer is the same as it always is...try it and see. I'd definitely love to hear from Chris to see his experience on this matter, and will definitely keep you guys updated as to my progress over the coming weeks!

...oh, and titanium is pretty cool, but I was reallying hoping for the switch to full adamantium...I guess my doctor wasn't a Wolverine fan :P
Jesse Woody is offline   Reply With Quote
Old 02-23-2007, 02:10 PM   #5
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

I have some experience with this having exercised through hip arthritis for several years and then through hip replacement recovery for 12 months. Of course, everyone responds differently. It is possible to gain mass but I would still try for the compound movements like the bench press and the press. You can also do rows. Pullups are fine but I don't think you'll get the growth stimulus that the BP and press will give you. With those, you've got the larger upper body muscles firing and all the stabilizers.

I think to be realistic that you should think in terms of gaining 5-10lbs rather than some huge number.
Elliot Royce is offline   Reply With Quote
Old 02-27-2007, 09:48 PM   #6
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

I don't have any stellar tips or anything, but I just wanted to say I hope you heal up quick! Oh, and meet or exceed all your training goals while you're waiting. Also, Wolverine's got nothing on you!!
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Old 02-28-2007, 03:40 AM   #7
Jesse Woody
Member
 
Join Date: Oct 2006
Posts: 127
Default well...

Three words: Mutant Healing Power
Jesse Woody is offline   Reply With Quote
Old 02-28-2007, 04:25 AM   #8
Steve Shafley
Senior Member
 
Join Date: Oct 2006
Posts: 1,285
Default

I'm sorry to hear that, Jesse. Those kinds of big injuries put a damper on things.

There's an interesting document about cable pulling that demonstrates how Jack Reid built himself up after polio using strands...if you haven't seen it, it's an interesting read.

http://flashpages.prodigy.net/lreid/cable%20article.htm
Steve Shafley is offline   Reply With Quote
Old 02-28-2007, 05:03 AM   #9
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

Sorry to hear of your injury, hope you will recover soon. Not that I am in the position to offer you any advice---although perhaps two things:

First you accident my not be the cause of your injury perhaps you already had some sort of hairline crack in the affected bone. Not at all too unusual among jumpers.

Second a friend of mine, a triathlete, got some severe Achilles tendon inflammation which forced him to stop all running for over half a year.
So he stopped all running and bicycle running and did start bench pressing to do at least something. He put on some good numbers and slowly started running again when he was ready. As far as I recall he then stopped serious triathlon training (when he tried to get back to old peak form his Achilles tendon would raise it's head) instead he started boxing. And he had some talent for it.

So use your now jumping free time to address those 'neglected corners' of yours (if there are any) and if you give the injury time to fully recover chances are you will come back.

Regards,

Peter
Rick Deckart is offline   Reply With Quote
Old 02-28-2007, 05:19 AM   #10
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Don't know how I missed this post but I wanted to say heal quickly.

Now for my selfish suggestion....Everytime you guys have an open house at Primal it's a Army drill weekend for me...so how about a weekend that isn't the 1st weekend of the month? :-D
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 08:34 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator