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i would really love your help on my muscle problem... watch

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    basically, saw my doctor today for a regular checkup i've been having every year now since some serious surgery on my leg

    anyway, long story cut short, the surgery left my quadriceps and gluteus EXTREMELY week (to the point where it's affected my walking) and i thought i had no hope of ever regaining enough strength to, er, gain some 'normality' again but he told me today i can train the quads and gluteus and this will work. i mean, it seems so obvious now but other doctors told me a few years back that there was no hope for me, etc blahblah

    thing is, i'm a bit confused; am i supposed to BUILD these muscles? as in, make them larger? or do i have to do strength training where i'm just... strengthening but not making bigger? or is strength training all about making muscles bigger? argh i told you i was confused lol. i don't know whether strength depends on muscle size or whether they're two separate things?

    and once you've explained that please () could you tell me what i need to do to strengthen the quads+gluteus? i mean ANYTHING you can shed on this will be helpful. from exercises i can do at the gym/home to nutrition; do i have to eat like a bodybuilder? increase my calorie intake over maintenance and eat loads of egg white and shizzle? (i hope not, i'm still lowering bf% here ) or can i still eat my 1400 a day and do cardio and add in LOTS of strength exercises and strengthen those muscles?

    sorry. so many questions and such a long thread but i'm so thankful if you reply anything that'll be of help to me, even if it's just a link (a helpful link lol). the doctor told me it would be a lot lot lot of hard work but i don't care, i'm definitely prepared to do it because this would actually make my life *melodramatic* so yeah, bring it on. give me the absolute best advice you've got, no matter how hard it'll seem. i can take it

    oh and i don't know if this is an important factor or not but i'm female

    xx
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    You can prime your workouts specifically for strength or mass gains with weight lifting. Low reps for strength (4-6) high reps for mass (8-12) but obviously you'll still gain both regardless of which routine you pick. Squats are easily the best exercise to build up gluts and quads.

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    Get your doctor to refer you to a physio because you need some sort of professional help to regain the muscle strength. This would be a better idea than trying it on your own so you don't injury yourself.
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    Ask your doctor of when it's ok to do weight training. Usually it takes several weeks before they allow you to touch any weight training. I have no idea what the surgery is, knee or something else, but it sounds serious because you are talking YEARS, so be cautioned and ask your doctor before doing anything heavy! You should ask your doctor if there are any rehab programs or centers for people with similar issues.
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    thanks people :suith:

    my doctor said i didn't need physio... been there done that, it's helped me as much as it can really :-/

    *googles*

    xx
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    Yeah - i would have suggested seeing a physio too, if just to get an idea of type of exercises/weights which would be ideal.

    If your doctor says its fine, build up the weights slowly, you don't want to injure yourself.
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    if your legs have gotten so weak that its affecting your walking, any form of training will increase the strength to begin with. you have massivly overcomplicated what needs to be done. you dont need to worry about your diet. you just need to ease you muscles back up to thier previous strength.
    As has been said, squats are good, but as your legs are very weak, maybe 1 legged extensions would help. and for glutes find a glute machine.

    you just need the basic movements to begin with. you are trying to get your muscles back to adequate strength for functional use (ie. walking) so you dont need to go ott.

    try around 12 reps to start with so there is not too much weight that may cause a re accuring injury.
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    OK.
    Point the first, do not listen to any bodybuilders, personal trainers or doctors. They dont know ******. most people posting in forums don't either. Listen to qualified strength coaches, physios or people who really know what they are doing. Like me.
    Point the second, Visit T-Nation.com and MuscleWithAttitude.com. Why? because they have great information, the best people in the field work for them. It's free. If you only read their articles and ask questions in their forums, soon you will be morre qualified to speak than 95% of the people in the fitness industry. THIS IS CRUCIAL. DO IT AND DO IT NOW.

    OK, what I would do if I were your coach:
    - Lots of mobility drills to work leg joints. Don't do passive stretches.
    - Grab a foam roller and use. It does wonders, its the closest thing you can have to a massage.
    - Unilateral balance drills. This means stuff like standing on one leg on a bosu. This will activate some dormant muscles and is exactly what top rehab specialists that work with top athletes do
    - Make sure you are eating properly, yes lots of veggies and protein, and sleeping 8+ hours a day.You need to recover first, so dump the diet and the cardio. You heard right. If you eat well, even if you eat a lot, it is unlikely you will get fat. Concentrate on recovery. I cannot stress this enough. In fact, this might be the most important point. If you dont know how to eat well, check out John Berardi's articles on nutrition (7 healthy eating habits is a good one to start http://www.t-nation.com/readTopic.do?id=459493.)
    - This point is the least important in the list: strength training on machines (so in the 1-5 range) with weights you might lift for 8 or 10 reps. Avoid leg extensions, they will hurt your knees. Keep up upper body work as usual, maybe reduce the volume (do less sets with the same weights).
    - DO NOT do squats or deadlifts. There is no way you are going to do them properly with an injury. You will hurt yourself and find out why there is a dead in deadlift. However once you are recovered you will find great benefit in doing this stuff.
    . However, doing one legged squats (pistols) and one leg deadlifts will speed up recovery on the other leg. Only do these with your good leg. Coach Dan John swears by this method.
    - Work out often (once or twice a day) but for 30-40 min or even less with ample rest intervals. most of the exercises i am prescribing can be done anywhere, any time. So you will find that doing pistols, or progressions to pistols (so for example standing on one leg from a chair as opposed to the bottom of the movement), can be done 3 or four times during the day. this is called the GTG method, Pavel Tsatsouline really likes it. Concentrate on doing the exercises, not correctly, but perfectly. You don't have to do many reps, butyou have to do them in great form. If youcan't work out too often thats okay, but still don't do workouts that exceed the 50min mark.

    In a couple of weeks you should be able to train like a normal human being. If you have read those websites I told you and you have done your homework you will know what to do next. If not, ask(over there, not here).
    Maybe I am saying some stuff you don't understand. If this is the case, Google it
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    good stuff, hows about you write a little more in your profile, id like to know more about your background... sound like someone i could learn a few bits and pieces from.
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    wow i think that person it gonna earn alot of positive rep if they continue like that! top post Carlitors

    however are you sure personal trainers and doctors dont know ****? surely doctors are qualified for this type of thing?
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    Doctors will very frequently say something over conservative just to cover their own ass. For example, I heard of a guy who damaged his knee and a doctor said he would be out of sport for 6 months. The guy went to see a sports doctor who said sumo squats would solve his problem, and they did.

    Many doctors have never lifted a weight in their life.
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    Obviously going to see a sports injury specialist will give them a better understanding and opinion. GP's aren't specialised, they have to be over cautious to avoid the sueing culture we've become.
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    (Original post by focusST)
    if your legs have gotten so weak that its affecting your walking, any form of training will increase the strength to begin with. you have massivly overcomplicated what needs to be done. you dont need to worry about your diet. you just need to ease you muscles back up to thier previous strength.
    As has been said, squats are good, but as your legs are very weak, maybe 1 legged extensions would help. and for glutes find a glute machine.

    you just need the basic movements to begin with. you are trying to get your muscles back to adequate strength for functional use (ie. walking) so you dont need to go ott.

    try around 12 reps to start with so there is not too much weight that may cause a re accuring injury.
    thanks i suppose i have overcomplicated it a bit :-/ self confessed perfectionist... i admit
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    (Original post by carlitors)
    OK.
    Point the first, do not listen to any bodybuilders, personal trainers or doctors. They dont know ******. most people posting in forums don't either. Listen to qualified strength coaches, physios or people who really know what they are doing. Like me.
    Point the second, Visit T-Nation.com and MuscleWithAttitude.com. Why? because they have great information, the best people in the field work for them. It's free. If you only read their articles and ask questions in their forums, soon you will be morre qualified to speak than 95% of the people in the fitness industry. THIS IS CRUCIAL. DO IT AND DO IT NOW.

    OK, what I would do if I were your coach:
    - Lots of mobility drills to work leg joints. Don't do passive stretches.
    - Grab a foam roller and use. It does wonders, its the closest thing you can have to a massage.
    - Unilateral balance drills. This means stuff like standing on one leg on a bosu. This will activate some dormant muscles and is exactly what top rehab specialists that work with top athletes do
    - Make sure you are eating properly, yes lots of veggies and protein, and sleeping 8+ hours a day.You need to recover first, so dump the diet and the cardio. You heard right. If you eat well, even if you eat a lot, it is unlikely you will get fat. Concentrate on recovery. I cannot stress this enough. In fact, this might be the most important point. If you dont know how to eat well, check out John Berardi's articles on nutrition (7 healthy eating habits is a good one to start http://www.t-nation.com/readTopic.do?id=459493.)
    - This point is the least important in the list: strength training on machines (so in the 1-5 range) with weights you might lift for 8 or 10 reps. Avoid leg extensions, they will hurt your knees. Keep up upper body work as usual, maybe reduce the volume (do less sets with the same weights).
    - DO NOT do squats or deadlifts. There is no way you are going to do them properly with an injury. You will hurt yourself and find out why there is a dead in deadlift. However once you are recovered you will find great benefit in doing this stuff.
    . However, doing one legged squats (pistols) and one leg deadlifts will speed up recovery on the other leg. Only do these with your good leg. Coach Dan John swears by this method.
    - Work out often (once or twice a day) but for 30-40 min or even less with ample rest intervals. most of the exercises i am prescribing can be done anywhere, any time. So you will find that doing pistols, or progressions to pistols (so for example standing on one leg from a chair as opposed to the bottom of the movement), can be done 3 or four times during the day. this is called the GTG method, Pavel Tsatsouline really likes it. Concentrate on doing the exercises, not correctly, but perfectly. You don't have to do many reps, butyou have to do them in great form. If youcan't work out too often thats okay, but still don't do workouts that exceed the 50min mark.

    In a couple of weeks you should be able to train like a normal human being. If you have read those websites I told you and you have done your homework you will know what to do next. If not, ask(over there, not here).
    Maybe I am saying some stuff you don't understand. If this is the case, Google it
    wow, thanks so much. :suith: i'm going to definitely google some of the lingo in this post lol (mobility drills...).

    thanks again. i owe you xx
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    on 'do doctors know anything': this surgery i had happened yeaaaaaaars ago and since the beginning doctors always told me that physio would help a bit but i would never be able to regain normal muscle strength in my leg again. obviously i was gutted but young (and naive i suppose) as i was, i took their word for it, did physio to my best and thought well that's it, i've done everything i can.

    it's been years now and for the first time ever, a doctor (one i'd never met before) told me i could definitely regain 'normal' strength with a lot of hard work (since it's been so long and they're so weak).

    so, on the whole, out of about 10-15 doctors, only one has told me it's definitely possible.

    i don't know, that's kinda bad :-/

    we'll see if it works anyway. who knows, maybe the other 9-14 were right.
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    wow, thanks so much. i'm going to definitely google some of the lingo in this post lol (mobility drills...).

    thanks again. i owe you xx
    Sure, no problem.

    Obviously going to see a sports injury specialist will give them a better understanding and opinion. GP's aren't specialised, they have to be over cautious to avoid the sueing culture we've become.
    Good advice.
    The problem with most doctors is that they don't work with athletes on a day to day basis. They have the education, but not the field work which is what really counts. However there are some doctors that deal with athletes and are only working with athletes. So yes, listen to those, but most doctors don't know much and usually they cover their asses by telling you not to do anything to speed up recovery.

    Also, remember that when coming out of an injury you will usually regain muscle and strength faster than what is a normal rate, even if you don't exercise too vigourously.

    Massages would also help, if done by the correct person.
 
 
 
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