What is the best way to come back and get my gains back after rotator cuff rehab?

[msully59]

Hi, glad you're here. First time poster, long time lurker. Not sure if I should post this question here so let me know if I'm in the wrong place. I'm 51and been on TRT for 6 years. I train pretty hard but suffered a tear to my supraspinatus a few months ago and it looks like rotator cuff surgery for me. My question is what is the best way to come back and get my gains back after rehab? I've already noticed a loss of muscle mass and I'm starting to look pretty out of shape now. still taking .5ml test cyp twice a week and I'm holding steady at 800-900 test levels. I remember how quickly a got in shape back when I first started my treatment, but it eventually kind of levelled off. will that happen again when I start training again? should I let my levels drop, and then bring them back up when I start training again? If I continue my current protocal, will I put on muscle as quickly(adjusting for age of course) as I did when I started? Thanks

 

[Nelson Vergel]

Your body has a memory.

I would concentrate first of lower body workouts as your rotator cuff heals.

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Some guys swear that using nandrolone or BPC-157 helps them heal faster.

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[rustylwb]

Hi, glad you're here. First time poster, long time lurker. Not sure if I should post this question here so let me know if I'm in the wrong place. I'm 51and been on TRT for 6 years. I train pretty hard but suffered a tear to my supraspinatus a few months ago and it looks like rotator cuff surgery for me. My question is what is the best way to come back and get my gains back after rehab? I've already noticed a loss of muscle mass and I'm starting to look pretty out of shape now. still taking .5ml test cyp twice a week and I'm holding steady at 800-900 test levels. I remember how quickly a got in shape back when I first started my treatment, but it eventually kind of levelled off. will that happen again when I start training again? should I let my levels drop, and then bring them back up when I start training again? If I continue my current protocal, will I put on muscle as quickly(adjusting for age of course) as I did when I started? Thanks

You can find a ton of pieces about shoulder problems and working out on YouTube. I know I've watched dozens. Well worth a look.

 

[Warrior]

As a trainer who has helped many people after rotator cuff tears and surgery, hire a pro to help you. Go to therapy after and then to a qualified trainer to get back on track.

 

[Willyt]

Been there. I would definitely suggest taking it slow and most importantly, eliminate any exercises that may have contributed to the tear in the first place. Requires you to be honest with yourself. In my case, I had been doing way too much overhead work with poor form.

Also, I highly recommend 'Crossover Symmetry' exercises for rehab. You can buy cheaper bands elsewhere, but the exercises are solid. I've been doing them religiously for years. Here is example:

 

[Mathew_Lane]

Hi, glad you're here. First time poster, long time lurker. Not sure if I should post this question here so let me know if I'm in the wrong place. I'm 51and been on TRT for 6 years. I train pretty hard but suffered a tear to my supraspinatus a few months ago and it looks like rotator cuff surgery for me. My question is what is the best way to come back and get my gains back after rehab? I've already noticed Ozone Sauna therapy benefits and a loss of muscle mass and I'm starting to look pretty out of shape now. still taking .5ml test cyp twice a week and I'm holding steady at 800-900 test levels. I remember how quickly a got in shape back when I first started my treatment at Philly sober house, but it eventually kind of levelled off. will that happen again when I start training again? should I let my levels drop, and then bring them back up when I start training again? If I continue my current protocal, will I put on muscle as quickly(adjusting for age of course) as I did when I started? Thanks

Sorry for bumping.

Start with light resistance training focused on mobility and stability, especially around the shoulder. Gradually reintroduce compound lifts with proper form and avoid pushing through pain. Work with a physical therapist or coach for guidance. Consistency, patience, and proper nutrition will help you regain strength and muscle mass over time.

Also, what’s the best way to transition back to normal life after living in a sober house? Any tips or experiences that made it easier for you?