Need Advice on a Unique Dilemma

[Sain]

Alright Guys. I've been researching a bit and learning as much as I can about mass building and strength training. I was orignally going to post in the Teen section but figured I would get a better response here. I'm 5' 10" 150 pounds. My goal is to first off get bigger and more cut. Defined arms, chest and abs. Pretty much the body type would be that of a professional beach volleyball player. So nothing to extreme. The target time for this is pretty much Spring Break 08. However I'd like to see some decent results by the end of the summer. So for my long term that gives me almost a full year. Also another goal is to get my conditioning back up. I hope to be able to run 5-6 minute miles and 2miles around 12-14. I'm planning to tryout for the colleges soccer team.

People look at my stats and think I'm an Ectomorph. I wouldn't consider myself and ectomorph but I do posses some of the traits (flat chest). It is probably based on the fact that I am an amputee (below the elbow on my right hand) So Ive haven't been able to do bench since I was born, hench a lack of pecs. I do have a prosthetic designed to help me lift, however its slow work as I gotta build up gradually.


I was originally going to use Riptoes program however it I cant really preform the lifts. Squat and Deadlifts are difficult for me. Heres the workout plan I plan to use. Its a 3 day routine. With running on my off days.

Monday- Chest/Tris
Incline DB Bench
DB Flies
One Arm Cleans
One Arm Tricep Extension
AB Workout

Wednesday- Back/Biceps
Hammer Curls
Preacher Curls
Concentration Curls
One Arm Rows
Back Circuit (Machines)

Friday- Legs/Shoulders
Leg Extensions
Lying Leg Curls
Standing Calf Raises
Lunges
DB Military Press
DB Shrugs

Tuesday and Thursday will be Cardio days.
Plan for that is
Week 1,2,3: 1 Miles
Week 4,5,6: 2 miles
Week 7,8,9: 3 Miles
Week 10,11: 4 Miles
Week 11-?: 3 miles

Saturday and Sunday will most likely be total rest days. No running no workout. Also in addition to all that Ill probably swim everyday. Just casual swimming though, light laps, more to relax.

As for supplements, Just some multivitamins and whey protein.

Does this seem reasonable? To extreme? Any ideas for other lifts that I can use my main complaint is my chest.

[jp6v]

Some unorganized thoughts:

- That's a lot of curls for a beginner who has an athletic goal in mind.
- Most beginners fare better with more than once a week frequency. Notice, for instance, how Starting Strength has you doing the same lifts as ofter as three times a week. Also look at how most push/pull or upper/lower routines have you working the same muscles twice a week.
- If soccer is your ultimate goal you'll probably want to incorporate some shorter distance sprinting as well: http://www.t-nation.com/readTopic.do?id=459414
- How are squats difficult for you?
- There are a ton of variants for the squat and deadlift that you may want to consider. One-armed suitcase deadlifts, single leg squats, etc.
- I would start with just the lifting and then slowly introduce the running rather than starting at 5 days a week, especially if you are also swimming every day. Maybe in the third or fourth week add running one day, then add a second day after another two or three weeks. All depending on your recovery, of course. Then again you're young and full of energy so maybe running right off the bat will be fine for you

[Sain]

Originally Posted by jp6v

Some unorganized thoughts:

- How are squats difficult for you?

Its not the actually squatting part but more on balancing the bar on my shoulders. I haven't really tired in awhile but when I did I had a hard time keeping the bar form tipping from side to side.

[Andalite]

Originally Posted by Sain

Its not the actually squatting part but more on balancing the bar on my shoulders. I haven't really tired in awhile but when I did I had a hard time keeping the bar form tipping from side to side.

so let me get this straight: there are none - absolutely zero PHYISICAL problems which stop u from squatting or deadlifting, right?

[Sain]

It is probably based on the fact that I am an amputee (below the elbow on my right hand)

I cannot dead lift there is no possible way for me to grip the bar with both hands. My prosthetic is meant to help me lift but it wont help on extremely large weights. At least ones I have to pull up.

The reason I say I could possibly squat would be if I could figure out how to keep the bar balanced on my shoulders. Or if I could find a gym that has a Squat Machine.

[86drop]

what about trying a safety squat bar like this:

http://www.power-systems.com/nav/clo.../and/Lunge/Bar

[Sain]

Originally Posted by 86drop

what about trying a safety squat bar like this:

http://www.power-systems.com/nav/clo.../and/Lunge/Bar

It seems like it would work, however my gym doesn't have anything like it. I'm working out at my high school right now. Hopefully I can look around at some actual gyms and get a membership for the summer. Ill try and incorporate the suitcase dead lift in my routine and get rid of some of the curls. Any other suggestions?

[stewy37]

Have you thought about getting a hip belt for squats? http://www6.mailordercentral.com/iro...sp?number=1220
it's designed for people with bad backs to squat, but it sounds like something that might benefit you. You might also need a loading pin like this: http://www6.mailordercentral.com/iro...umber=1314%2DC but if you know someone handy with metal work, you could make one easily.