Getting back in the gym after an injury?

[thugluv]

So, I haven't been able to workout except my legs a few times since august 1st. Shoulders injury (both). Now it's been around 30 days since the injury (injury happened while I was helping someone move out to a new house), but it's still not healed. I think I'll be recovered 100% within another month. It really sucks because I've lost quite a bit of mass everywhere, and .6 inch on my arms. But my question isnt about recovery, I'm doing everything I can do to recover faster and even asked a guy who did 1 year of physiotherapy in my med school class and he said it didnt look like a rotator cuff injury.


But anyway, my question is, to get back all the mass I've lost, I was thinking of coming back when I'm healed and doing full upper body workouts 3x a week. Like doing 3 sets of a good exercice for each muscle, and changing that exercice every workout. I think that would be the best way to get everything back fast. And eating a ****load of course.
Would that be the best way to get my mass back, or just doing a regular 4 day split? I know I'll be getting some kickass DOMS so I'm wondering if 3x a week would be too much.

Anyway, I'll do this and see how it goes and adjust from there, if I can recover soon hopefully, but I was just checking for opinions and maybe experiences from people here that have been through a similar situation?

[Leenad]

Start out low so you don't aggravate your injury and also so you don't get DOMS so you can't do your next workout.

[Samraiwise]

If the injury which force you to take a month off is true, it could be serious. You should have seen a doctor.
However a month off isn't so bad as you think, muscle-atrophy-wise.
As for strength, once your CNS and PNS are online again your strength will soon come back. So there's no reason to rush.

Now cautious part has been said, I'll give you a real advice.

*Just stick to "not to failure" for at least a month.

When you do a exercise at its full ROM, you watch (I mean feel) your shoulder very closely.
Remember there's no need to rush. Once your injury is fully healed, you will regain mass and strength in no time.

Don't make the same mistake as we older ones did. *wink*

Good luck!!