Working Out with Broken Humerus

[ChadTheMeatBeast]

I broke my humerus July 24. I had surgery the next day where they inserted a metal plate through my tricep.

I'm going back to the gym. I need advice on what exercises to perform.

I cannot use my arm yet. But, I was thinking of doing one-armed db bench/OH press/row and one-armed deadlifts. I was also going to try smith machine squats where I hold the bar with my good hand.

I also have access to hammer strength machines and all the typiccal machines gyms carry that I never use. I'm wondering if they would be useful.

Any help would be appreciated.

[tdwaffle15]

I think this has been covered before, so try a search. I know one thing covered was dip belt squats.

Obviously everyone here avoids machines like the plague, but in your situation I would personally make use of any tool that allowed me to continue resistance training.

[Dastardly]

Belt squats sound like an excellent idea. You dont really need any special equipment. Just a weighted belt, and stick your feet on elevated blocks.

Dependent on your arm condition, you might be able to manage high bar squats? If you are able to move arm without great pain/it snapping in half. It might be a good idea to use it, just a little at least.

Somekind of GH/reverse hyper/glute machine might be worth using.

[PVC]

http://www.youtube.com/watch?v=VlWgUoEuV34

I'm thinking you man up and do some squats.

[ChadTheMeatBeast]

Unlike the awesome guy in the video, I have no cast on. However, if I break the arm again at this stage in the healing, I am fucked. The metal plate can also break.

I will probably be able to squat in like 3 weeks, so it is just a short-term thing.

[Aslin]

I guess you'd have to be leg pressing, extensions, all that shit. One arm deadlifts?

[Dastardly]

I guess you'd have to be leg pressing, extensions, all that shit. One arm deadlifts?

Weve already suggested belt squats, much better than leg pressing.

He could also do weighted step-ups (only need a small weight, perhaps in a back pack).

Also, im sure some sort of glute ham raise, reverse hyper will do a great job at maintaining deadlift muscles.

[Aurik]

How about something like this:

Squatting with a dip belt

[gzt]

How long until you have your arm back? Is it like six weeks or something?

[MazdaMatt]

I just remembered that when someone was asking about training without any weights due to travel, Rip suggested vertical jumps as a reasonable replacement for squats. Search his forum for details.