Broken Wrist

[Sbnmiky]

Omg... I broke my right wrist: the doctor said that I will need a plaster for at least 12 weeks.. :cry: :cry: :cry: :cry:

What can I do now? How can I train my uppert part of body??? :cry: :cry: :cry: :cry:

[Big_J]

pyramid power? :pfft: :pfft: :pfft:

[Luigi]

and how is this a workout journal ???

[Pseudonym]

I don't like admitting defeat, mate, but I can't see any way around a broken wrist. You might have to sit this one out.

[biggurl27]

Upside you can still train legs, go for a run/walk??

[Matrix]

Training your upper body with a broken wrist conventially is probably out of the question however you can do some exercises, you just need to be creative.

Try the pec deck for chest, using your upper inside arms to squeeze the pads together(providing its an older style machine).

Its also a great time to bring up your abs and lower back.

You can hold a light plate across your chest with one hand and perform back extensions and have literally thousands of ab exercises at your disposal.

The pec dec reversed can bring up your rear delts too.

Some gyms have icarian side delt raise machines where the pad rests on your outside upper arm, so those should be do-able.

If your into sports(rugby/wrestling,MMA etc ) you can use this time to do neck strengthening drills also.

The other area that you can improve whilst your wrist is broken is your legs!!!

Twelve weeks of leg training 2-3 times per week can do wonders in bringing them up. You can mix up your reps, exercises, loadings, rest periods etc and machines such as the leg press,hack squat ,leg extension,leg curl, smiths machine, standing and seated calf etc should all be usable.

The point is where there is a will there is a way! Sure you will lose some upper body strength and size. But you can use the down time as an opportunity to greatly improve your leg strength/size, fitness, body fat/LBM ratios, nutrition knowledge etc.

Personally, I spent 5 months in a cast with a broken leg, with the first 8 weeks in a cast up to my hips, but I still did upper body 3 times per week. So, providing your motivation is still there and you can be a little creative in the gym you can minimize the atrophy and achieve growth in other areas whilst the break is healing. Good Luck!

[mr natural]

yeah matrix has it covered,pretty much the same stuff i was thinking

[Sbnmiky]

Thanks guys.... particularly Matrix for your ideas.

I can't wet my cast, so outside running/jogging could be hard.

One last question guys... what about creatine and proteins?

Would u suggest me to keep taking this shit... or have a rest???

[Matrix]

Protein powders are great supplements to your nutrition, but they are just that: Supplements.

IMO it's always best to start with a solid, basic nutritional approach e.g Eggs and Oats for Breakfast,

Chicken or Tuna/Brown Rice/Veges for Lunch/Morning Tea

Chicken/Steak/Salmon/Lean Minced Beef with Brown Rice/Veges for Dinner

Low Fat Cottage Cheese for Supper

These are all Basic Whole Foods, and these types of foods should form the basis of your Nutrition(with added or subtracted carbs and fats depending on your goal)

Once this is in place you could look at adding Protein shakes with or without carbs(depending on meal timing) throughout the day at different times depeding on when you train e.g

Pre Breakfast(upon waking): 20g Whey protein plus 20g fast Carbs

Mid Morning: 20-40g Whey with or without Fruit

Pre workout: Same as mid morning

Post workout: 40g Whey Plus 1g of fats carbs per kilo of body weight

Intstead of supper: 20-30g Casein protein

Yes Creatine will help most trainers, you would want to add it to your post and arguably pre workout meals/shakes

The key point here is that , while supplements are great, they are there to add to and not replace good, basic BBuilding Foods.

Some trainers hate shakes and hardly use them, others rely on them to a fault. You will need to assess your goals and how much meal prep time you have to find out how many/few you will need to supplement your diet. Good Luck

[Pseudonym]

^ That's good advice. If you were asking about protein and creatine while nursing a broken wrist, I'd say yes to the protein (I think it would help recovery) but no to the creatine (I think it would be wasted if you can't train).

[Sbnmiky]

^ That's good advice. If you were asking about protein and creatine while nursing a broken wrist, I'd say yes to the protein (I think it would help recovery) but no to the creatine (I think it would be wasted if you can't train).

Thanks Boss... this sounds like a good sensible answer... as im not an expert but just a young learner. :wink:

:clap: :clap: :clap: :clap: :clap:

[Mikey6]

Theres a guy who comes to my Gym, his left wrist is broken, hes been nursing it for a year. He stopped working out about the same and time and lost a lot of his gains, he is just now finding out how dumb it was for him to have given up over it.

I spot him when he comes in and hes slowly starting to get his mass back. he does most of his bench DB work with only his right hand and mimics the movement with his left. he cant hold anything in his left at all.

I hold down his left side shoulder to give him better stability and cradle his right arm while he presses. he'll push a 35kg db no probs. the rest of his work he does on a peck deck for upper body.

[Cammo]

Theres a guy who comes to my Gym, his left wrist is broken, hes been nursing it for a year. He stopped working out about the same and time and lost a lot of his gains, he is just now finding out how dumb it was for him to have given up over it.

Are you saying he's been nursing a broken wrist for a year or that he's been afraid to train on it for a year?

You should be able to start training on a break/fracture within 12 weeks depending on the seriousness of it - training very lightly for starters of course.

[Mikey6]

Theres a guy who comes to my Gym, his left wrist is broken, hes been nursing it for a year. He stopped working out about the same and time and lost a lot of his gains, he is just now finding out how dumb it was for him to have given up over it.

Are you saying he's been nursing a broken wrist for a year or that he's been afraid to train on it for a year?

You should be able to start training on a break/fracture within 12 weeks depending on the seriousness of it - training very lightly for starters of course.

It is what it is.

The dude has a broken wrist and still works out. :-s