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  • Posted On: 06-19-19, 11:06 pm (EDT) #1

    Please help me find a program that fits my limitations

    June 19, 2019, 11:06 pm
    Hi,
    I need help selecting a program. Here is the details:
     
    Age: 45
    Sex: Male
    Weight: 142
    Height: 5ft 7"
    Belly: 35in but skinny elsewhere
     
    Conditions: Broke 3rd and 4th metatarsals several months ago and had two surgeries. (I was in a climbing gym and was unable to break my fall.)  The leg is still weak and cannot handle any impact. Jumping and running are forbidden. So I am looking for a program that would be easy on my leg.
    Before the surgries I had a 40in waist that is now 34-35inches and want to continue getting stronger and in better shape.
     
    I have never worked out in the past till recently. But this injury recently motivated me to hit the gym. It is in my bulding and is very easy to get to. I have been going there for a few months, completed about 45 visits and I enjoy dumbbells now. I bench-press with 40 lb dumbbells at the moment. I cannot do pull-ups at the moment (because it requires a jump) but do lat-pull-downs instead.
     
     
     My intution suggests picking push/pull/legs and modifying the leg part and using dumbbells. I do not think I want to venture out and hurt myself with a barbell so I want to stick with dumbbells. Can you suggest which of your workout plans should I pick?
     
    -Varun
  • Posted On: 07-09-19, 5:46 am (EDT) #2

    Please help me find a program that fits my limitations

    July 9, 2019, 5:46 am
    Posted by: lookin03820
    Hi,
    I need help selecting a program. Here is the details:
     
    Age: 45
    Sex: Male
    Weight: 142
    Height: 5ft 7"
    Belly: 35in but skinny elsewhere
     
    Conditions: Broke 3rd and 4th metatarsals several months ago and had two surgeries. (I was in a climbing gym and was unable to break my fall.)  The leg is still weak and cannot handle any impact. Jumping and running are forbidden. So I am looking for a program that would be easy on my leg.
    Before the surgries I had a 40in waist that is now 34-35inches and want to continue getting stronger and in better shape.
     
    I have never worked out in the past till recently. But this injury recently motivated me to hit the gym. It is in my bulding and is very easy to get to. I have been going there for a few months, completed about 45 visits and I enjoy dumbbells now. I bench-press with 40 lb dumbbells at the moment. I cannot do pull-ups at the moment (because it requires a jump) but do lat-pull-downs instead.
     
     
     My intution suggests picking push/pull/legs and modifying the leg part and using dumbbells. I do not think I want to venture out and hurt myself with a barbell so I want to stick with dumbbells. Can you suggest which of your workout plans should I pick?
     
    -Varun

    @lookin03820 PPL would definitely be a good option. You could always try using the bar without weight and see if that hurts at all. Just do a few nice, easy reps and if you notice that it's causing too much pain, stop and switch to dumbbells.

     

    Full Body Evolution would also work well for you and again, you could do the same thing when it comes to leg movements - try the barbell on it's own and change it if you need to.

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