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  1. #1
    Registered User AMarieV's Avatar
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    Physical Therapist says lay off lower body- need advice-pic included.

    Probably not the best title for this question but here it is:

    The PT says lay off all lower body exercises due to sacroiliac joint pain for 4-8 weeks while I’m getting treatment. I know I can do the rowing aching for cardio, though my goal is to recomp then bulk. My stats are 5’1’’, 100 lbs. Yes I know I am very petite and my goal is to gain 10 lbs of muscle. (Please don’t be rude about this telling me to JUST EAT, I eat a perfectly balanced diet and right for my body type.).

    My workout history is when I was really early into lifting and I knew next to nothing about how to build muscle, I was just training lower body for the typical reasons woman want to work lower body. I did this on and off for about two years. For the past 8 months I started incorporating upper body exercise.

    My question is, now do I properly train upper body so that it is in more proportion to my lower? I usually do upper body/lower body split 4x a week. (This is my goal but i have a hard time being consistent). I also have a slight fear of being too out of proportion on top. My shoulders are slightly broad and my goal is to have a more defined, more ”cut” look.

    Thanks for helping me understand this better.
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    Last edited by AMarieV; 02-14-2020 at 12:21 AM. Reason: Errors
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  2. #2
    Registered User air2fakie's Avatar
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    I suggest training your upper body normally while you lay off lower. Nothing crazy is going to happen in 4-8 weeks so you should progress as normal. You legs will catch up again. It's the same thing as if you had some actual lower body injury.

    And your shoulders look fine, everyone's shoulders are slightly broad.
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  3. #3
    Registered User TheUnderdog83's Avatar
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    Yes, work upper body. Not because you need to get it in proportion, but because your PT has told you not to work lower body for now. As a side note, I don’t feel your shoulders look too broad.
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  4. #4
    Registered User WolfRose7's Avatar
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    I don't know much about that specific issue to caveat all this.

    However I would try to get a second opinion, the conventional advice of "just rest" is usually harmful, and at best counter productive.. It comes from a desire to avoid harm to patients and to cover their asses for insurance purposes...
    But inactivity is generally the worst thing you can do for injuries. Especially prolonged inactivity.

    Check out barbell medicine on YouTube for some great information about training alongside various injuries and pain
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  5. #5
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    Originally Posted by WolfRose7 View Post
    I don't know much about that specific issue to caveat all this.

    However I would try to get a second opinion, the conventional advice of "just rest" is usually harmful, and at best counter productive.. It comes from a desire to avoid harm to patients and to cover their asses for insurance purposes...
    But inactivity is generally the worst thing you can do for injuries. Especially prolonged inactivity.

    Check out barbell medicine on YouTube for some great information about training alongside various injuries and pain
    ^^^^
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  6. #6
    I'm the beast Iceman1800's Avatar
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    I'd lay off the rowing machine if you have lower back issues. Is your pt having you do McKenzie exercises?
    Just do upper body and walk a lot until you're cleared. Trust the pt.
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  7. #7
    Registered User Garage Rat's Avatar
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    I would work for upper body width.
    Your not going tone able to change your basic structure dramatically.
    I would work for as much width as possible.
    Side delts,lats especially upper,upper chest.
    Get the waist as small as possible to create a shoulder waist taper.
    As far as gaining muscle everyone is different.
    If your a natural bodybuilder it can be a long slow process to gain muscle weight only.
    If you gained five pounds(of just muscle)in one year that would be a really good gain.
    You have to patient and really use the mirror and pics as guides to see how your doing.
    You have two goals in your post,"gain ten pounds of muscle and to have a more defined and cut look"which is not easy to do together.
    You may be able to if you do it slowly over a long period of time.
    Make sure your getting plenty of protein and rest to recover from your training.
    Good luck.
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  8. #8
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    Don't bulk girl, it would be a mistake.
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  9. #9
    WOATbrah of peace :) sooby's Avatar
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    seems like kind of strange advice, alot of the PTs I went to actually don't advise completely avoiding exercise of a body part but simply just regressing to a simple movement that doesn't cause pain.

    doubt however you will get out of proportion in 4-8 weeks especially as a female in 4-8 weeks even if you up the volume on upper body
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