In a new video about the Athlean-X channel, Jeff Cavaliere CSCS explains how he has been able to continue training while recovering from a fairly serious shoulder injury, reducing the volume of his workouts and increasing the load. She uses her chest and back training as an example, demonstrating how this approach can stimulate muscles in a new way.
“What’s going to bother a damaged structure isn’t going to be the load, it’s going to be the accumulation of more and more rotations in the tire,” he says, adopting a car metaphor. “So volume is what you need to manipulate when there’s already a problem… Volume is going to exacerbate an underlying condition that’s already there.”
Instead of performing one high-volume set after another, Cavaliere focuses on performing fewer reps at a higher intensity on each exercise, increasing the weight and reaching failure on each set. “If I try to rush my sets and I lose good form, then I’m losing stability and all of a sudden the structure is exposed,” he says.
The workout begins with a superset of dumbbell floor flies and dumbbell bench press, performed for 1 to 2 sets. Cavaliere recommends using a weight high enough to reach failure in the 6-10 rep range. He follows this with 1-2 sets of crossovers, reaching failure in the 15-20 rep range.
The next step is another superset, this time cable push-ups and lat pulldowns (1-2 sets, reaching failure in 6-10 reps), and 1-2 sets of straight-arm push-ups (15-20 reps).
“If you’re not used to these very low-volume workouts or these ultra-high-intensity efforts, this is going to be a novel stimulus for you that pushes you to those limits that you’re comfortable with, and that’s exactly where you want to be,” he says. Cavaliere.
This content is created and maintained by a third party and is imported into this page to help users provide their email addresses. You may be able to find more information about this and similar content on piano.io
