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Thread: Heavy Singles for Injuries

  1. #1
    Join Date
    Jul 2019
    Posts
    604

    Default Heavy Singles for Injuries

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    I know the Starr Protocol consists (in a nutshell) of lighter reps, working your way up through a sort of NLP to get back to where you previously were. The idea being to bathe the muscle in blood. I’ve used it before and it does work.

    I’ve heard Will (I’m pretty sure it was Will) state he likes heavy singles for this instead. I tweaked my hip this weekend doing stupid shit with my dog. It’s a real nice muscle pull, no big deal, but I thought I’d ask about heavy singles.

    Should I knock 10-20% off my squat weight and do singles? Any sort of rep scheme or other protocol? I deadlifted tonight with no issues, but squats were pretty pissy.

  2. #2
    Join Date
    Dec 2013
    Location
    Indiana
    Posts
    1,927

    Default

    I’m taking similar approach (5’s not 25’s) with a milder adductor (ab?...) injury, using ~ 30% deload. Seems to be recovering, with larger doses of ibuprofen. Hurt quite a bit at first, so compensated with the pin-firing attitude. The pain has dulled across sessions. What once was an acutely electric pain has reduced to an explicit tension.

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