Training while recovering from a broken humerus

[PhillySteak]

Hey Coach,

I'm recovering from a broken humerus. I had an operation to insert a plate to keep it in place while healing. I've regained almost all of my range of motion 2 weeks after surgery. However, the doctor said that I should not lift anything heavier than a coffee mug for 2 months to let the bone heal. He also said I should wait to start any athletic activity for 4 months.

Do you have any suggestions on what kind of training to do to preserve some of my strength?

I'm 46 year male. I started the SS program in May 2016. I transitioned to a 4 day TM split this September and got my squat up to 280, deadlift to 300, and bench to 185.

Any suggestions would be greatly appreciated.

[Mark Rippetoe]

Not enough detail here to comment. Notice a pattern in these injury inquiries?

[PhillySteak]

Sorry for the lack of detail. Please let me know what other information do you need?

Let me also try to clarify my question. I wanted to get an opinion as to what kind of exercises that I could do without loading my right arm. The major lifts you described in SS are out of the question, except maybe squats. For example, I was wondering if I should do squat (box) jumps or a heavy leg press to best maintain squatting strength.

[Mark Rippetoe]

There are no barbell lifts that do not load the arms. The question is: will loading actually be detrimental to the healing fracture? Maybe not, and usually a fracture benefits from being properly loaded at the right time. I don't know the details, so I don't know what to tell you.

[David Kirkham]

Not enough detail here to comment. Notice a pattern in these injury inquiries?

Seems like guys are starting variations of the TM when there may have been a bit more to squeeze out of LP. Everyone is different I guess.

If you wait 4 months to stress something again then it seems to me you lost 3 months of training (and healing). That may be a lot of GAINZZZZ down the drain.

I'm not a doc so what do I know?

I wanted to get an opinion as to what kind of exercises that I could do without loading my right arm. The major lifts you described in SS are out of the question, except maybe squats. For example, I was wondering if I should do squat (box) jumps or a heavy leg press to best maintain squatting strength.

If you don't use your arm it can't heal very well.

If you fall off a box jump you will be unhappy. Ask me how I know. Your humerus might get really unhappy.

Leg presses won't maintain squat strength. Just ask the last guy who posted here who could leg press Godzilla but could barely squat 135.

[dpinsen]

I'd avoid lifting for 2 months based on the coffee mug comment by your physician. That sounds pretty clear cut. It sounds like the grey area is between 2 months and 4 months.

At 2 months, I'd start a linear progression on bench and press with light dumbbells, as you probably won't be able to handle a 45lbs bar. 3x10 starting with 5lbs or whatever, and then picking up the next heaviest dumbbells in the gym next time. But you'll get your strength back pretty quickly. It takes a lot less time to regain strength than it does to gain it in the first place.

[PhillySteak]

Thanks for the input.

Right now I'm doing body weight squats and some unweighted good mornings. I do this using a Tabata timer (20 seconds on and 10 seconds off for 8 sets). I do 8 sets of squats and 8 sets of good mornings.

Are there any other exercises that you think I could do to minimize loss of my strength?

[dpinsen]

Thanks for the input.

Right now I'm doing body weight squats and some unweighted good mornings. I do this using a Tabata timer (20 seconds on and 10 seconds off for 8 sets). I do 8 sets of squats and 8 sets of good mornings.

Are there any other exercises that you think I could do to minimize loss of my strength?

I would worry more about healing correctly. You're going to lose strength temporarily, but it will come back quickly. Maybe do some walking or walking up the stairs during the first 2 months, and any mobility work your doc recommends. At two months, in addition to the dumbbell presses and bench, add some chin-up grip lat pulldowns, starting light, and maybe thrown in some dumbbell curls while you're in the dumbbell room. Do some leg presses too until you're ready to squat again.

[Mark Rippetoe]

Just do what Dave here says. He's got this down.

[PhillySteak]

Thanks Dave. That's very valuable input. I'll follow these suggestions.