>>77310088
What happened?

>>77310088
Probably isometrics or something like that. I injured a nerve in my wrist recently and all I can do with it is just hold a rock in a posistion until I can feel the fibers burning but not the nerve pain. It takes like 10 to 12 minutes but it's something I can do whenever. Did it the other night with 2 rocks holding a posistion similar to top posistion of incline bench and got chest doms. Don't think it's building muscle but don't think I'm losing it either.

>>77310192
Damn, that’s all? I feel like I’m going to lose so much as I’m recovering

>>77310207
Some of research now is saying it can actually build significant amounts of muscle still less than conventional training but the previous research into the matter was flawed and poorly done so time under tension might be relevant again. Still this at best establishing some kind of pecking order that's still beneath conventional training but has its own set of benefits. Foremost being that its strength output recovers much faster after a workout meaning it can be done at a much higher frequency or potentially between conventional training.

>>77310214
That’s good to hear. I’m limited to like 5 lbs at this point for things I hold in my hand. I probably could lift things if I use only my forearm, but the wrist has to stay still

>>77310088
Surgery is gonna fuck you up and at best rehabilitate you, aka a permanent disability. What kind of symptoms do you have to be able to see over the next few weeks and months if it's fixable?

>>77310088
You have to build from no articulation to moving shit around before you start weights. Always listen to sharp pain and back off entirely. Only after a week or two then rechecking can you start to build back up.

>>77310227
Basically, I’ll be getting a diagnostic arthroscopy sometime this fall and they’ll see if I have any cartilage damage. Luckily the MRI with dye didn’t show any which is a good sign. But yeah, I have ligament and cartilage tears, as well as a bone that’s out of place and tilted the wrong way. Nothing is really fixable, but they can and will do a reconstruction. It’s gonna be a long recovery.

>>77310218
I should probably also mention that eccentric failure is probably the most productive component of this. Just the muscle failing to even to hold the weight to the same posistion.

File: hospital-luigi.jpg (108.0 KB)

>>77310238
>ligament and cartilage tears
>will do a reconstruction
Only time I had a ligament tear, it was just partial and healed up fine with some research pepe injections, despite boomer doctors offering cortisone shots or surgery. Never had similar tendon/ligament/cartilage issues since getting on boron plus collagen.

>>77310244
Yeah, it’s not gonna be a fun recovery. I haven’t gotten to ask the surgeon everything about the recovery process, but Claude, Gemini, Chat, and OpenEvidence all seem to think that I’ll be spending about 6 weeks in a cast that goes from my the last joint of my thumb to my armpit. Followed by another 2-6 weeks in a short arm cast. And only once I get the cast off can I start real rehab

>>77310261
Damn bro, that’s a ton of time in a cast. Wtf happened?

>>77310280
I wish it was something cool. It was literally just falling down.

File: TRICEPS.jpg (61.9 KB)

>>77310088
hook powerband on forearm pull rubber from above in a front double biceps pose - u want scapula sooped to the front and out
hook powerband on forearm pull rubber from the floor level lying on side with a pad under upper arm
hook powerband on forearm pull rubber from the side standing with bent elbow slightly up - gets upper pec as well but oh well
hook powerband on forearm and push rubber down in arm as if it was on a sling position with shoulder dropped down - that's same thing you do with side biceps posse, chest proud, keep humerus vertical

File: DELTOID from BACKHAND.jpg (123.8 KB)

>>77310088
>Is there any way to still train arms with using my hands or wrists?
no u hook rubber above wrist :D
>>77310486
>hook powerband on forearm pull rubber from above in a front double biceps pose - u want scapula sooped to the front and out
>hook powerband on forearm pull rubber from the floor level lying on side with a pad under upper arm
>hook powerband on forearm pull rubber from the side standing with bent elbow slightly up - gets upper pec as well but oh well
>hook powerband on forearm and push rubber down in arm as if it was on a sling position with shoulder dropped down - that's same thing you do with side biceps posse, chest proud, keep humerus vertical
pictured is delt

>>77310298
That’s it? You don’t even have a cool story of how it happened?

>>77312240
as >>77310244, at least it was falling down SKI-JUMPING instead of just a str8 normie fall. OP must be kind of a ligamentlet compared to me if even that kind of impact didn't do a full ligament tear for me.

>>77312240
>>77312326
I mean it was technically playing rugby, but it only happened because I was tripped and caught myself. I did make it a lot worse with a nasty stiff arm though lol

>>77312408
Yeah, you’ll need a better story than that if you’re gonna be in a cast for 8-12 weeks

File: IMG-20260329-WA0000.jpg (1.2 MB)

Listen to me bro, i have a boxer fracture months ago (pic related)

I was in a street fight and had to have hand surgery, but I'm already rehabilitated.
I suppose what you want is to maintain as much muscle mass as possible.
I'll tell you what I did (I didn't lose much size and I never stopped training, and I'm quickly regaining what little I lost).

First, train your other arm and the other part of your body. It seems counterintuitive, but training your other arm will help you maintain size in the other one.

Second, don't use a sling. You know what will atrophy your arm? your arm immobilized, be a man and use your muscles to support it (you'll adapt quickly and won't even notice).

Third, Zercher exercises will be your best friends: Zercher squats, Zercher deadlifts (I even experimented with Zercher shrugs, Zercher hangs, and Jefferson curls). They won't affect your wrist, and if you've never done them before, you'll quickly adapt to that discomfort in your elbow. Try introducing them gradually and see how you feel.

Fourth, use your time training your good forearm. They can handle an incredible amount of volume (https://www.youtube.com/@RelentlessRoger/videos). I was inspired by that channel for my routine, and pronation exercises, rising, wrist extensions, wrist curls, etc., will be incredible for rehabilitating your bad arm in a short time (introduce them very slowly when they remove the cast).

Fifth, run. You'll be able to run with your cast afterward.I had to run to university every day with my cast on and I didn't feel any discomfort; on the contrary, I'm sure it helped me maintain muscle mass.

>>77314194
+neck training and try experimenting with kegels and reverse kegels (probably you wouldnt need them, my libido was dead during that time)

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>>77314194
>>77314215
Wow, thank you for the super detailed response. I really appreciate it.

I have actually read that training the good arm is good to help maintain strength and size on the casted one, so I’m glad to hear that was true for you.

As far as the sling goes, I’m just a little concerned because I’ll be in a long arm cast for the first 6 weeks of my recovery post-surgery. Was that what you were in? I’ve heard supporting that size cast can fuck with you your shoulder muscles (and I’ve already got an old rotator cuff tear on that side, I’m a fucking mess lol).

I’ll definitely keep the other exercises in mind. I’ve never heard of Zercher exercises, but l’ll definitely look into incorporating them.

Finally, I know it’s weird, but I have to ask, did you have any issue with a smell coming from your cast? Especially if you were running in it. I know I have my splint that I wear at night, while working out, and when I have pain, and, especially after working out, it doesn’t smell awesome, even though I change out the liner I use every day.

>>77310088
You could give this a shot:
https://www.youtube.com/watch?v=wVAnfkbwpVk
wishing you a fine recovery in any case, brah

>>77315603
Thanks!

>>77314743
Anon, if you’re in a cast for 12 weeks, that thing is gonna smell so bad, you’ll be clearing out rooms. It’ll be even worse if you plan on working out in it.

>>77317850
I don’t think it would be all 12 weeks in the same cast

>>77318550
No, there will probably be multiple changes. Still though