Get back in shape in four weeks

Injury is like biceps in a squat rack or Ke$ha on the radio. It's simply a thing everyone wants to avoid for as long as possible.

However, anything can give us pause. A new job, a new relationship, the end of a relationship, the Stanley Cup playoffs (aka Canadian maternity leave).

A break like that is not a bad thing. But it's not a good idea to try to pick up where you left off. Continuing to roll on after six months is a good recipe for getting a wheelchair ramp instead of a staircase at home.

Trust me, there are smarter ways to get back into the gym.

A plan to get you back in the game in four weeks

If you've been without a regular workout for six months or more, the following plan is not for you. Use a less demanding workout like Starting Strength and slowly work your way back.

This is also not a workout you want to give yourself immediately after surgery. Give your body time to recover.

This system is perfect at the end of rehab (about eight weeks after surgery) when you're not ready for a proper workout. It's also a great idea if your overall physical fitness has dropped significantly.

The special thing about this plan is the fact that it calculates the time devoted to each set, instead of the number of reps. Each interval (series) will last one minute - part of this time you will work, part of it you will rest.

Here's the outline. Spend only 3 minutes on each exercise.

• Week 1 - 45 seconds work, 15 seconds break x 3 sets. (Constant weight.)
• Week 2 - 30 seconds of work, 30 second break x 4 sets. (Constant weight. Add over week 1.)
• Week 3 - 15 seconds of work, 45 seconds break x 5 sets. (Constant weight. Add over week 2.)
• Week 4 - 5 seconds of work, 55 second break x 6 sets. (Add weight. Finish with more weight than week 3.)

Here's an example. The exerciser is using the push-ups on the machine and had a max of about 200 pounds before the injury.

Week 1

Week 2

Week 3

Week 4

Key points

• This method can be applied to some of the exercises in your workout, or feel free to apply it to all of them. I prefer to do all of them.
• Machines and controlled movements are spot on and often used at the beginning of rehab.
• It works at any frequency and general training scheme. (Below is an example.)
• Start lightly. I don't like to give percentages when it comes to post-surgery cases, but go below 50% of your max for the first week, go as low as 25-30%. Add 10-20% each week.
• Listen to your body, especially if you are recovering from an injury. If something doesn't feel right, feels weak or hurts, adjust it.
• Use a stopwatch. Five seconds will make a difference in this workout.
• If you can't bear to lift for time, count reps. Give yourself 22 the first week, 15 the second, 7 the third and 2 reps the fourth week. Keep the breaks on schedule. This is just an outline of rep range. For exercises with longer and shorter ranges of motion, the numbers will vary.
• The workouts I present below can be done in an hour or less and should be followed by stretching the injured area to restore full range of motion.

Sample workouts

Upper body

A. Chest presses on the machine
B. Counter pulldowns
C. Lower pulley pulls
D. Pullover pulldowns with arms extended (pullover on pulley)
E. Standing pull-ups (one-arm pull-ups)
F. Shoulder shrugs (single arm)
G. Bicep pulley raises with a barbell attachment
H. Triceps pulley presses

Lower and mid-body

A. Leg press
B. Overhead press
C. Romanian deadlifts
D. Standing lunges
E. Reverse crunch (Candle)
F. Partial range of motion squats (with weights)

Full body

A. Positively inclined push-ups (axle, single-arm or machine)
B. Wide grip bottom pulley pull-ups
C. Military press (single arm or machine)
D. Forearm curl (single arm or machine)
E. Biceps single-arm lifts
F. Triceps rope squeezes
G. Leg press or hacken squats
H. Goblet squats

Back to the gym

I'm a triathlete, so I don't really like training on machines. However, if you are coming back after a long period of time or an injury, it is suitable.

If you're feeling great, you don't have to stick with this workout. At least for now. Give it a go when you're not feeling so hot, or show it to a friend who just finished rehab from knee or shoulder surgery. You may find that this is exactly what the doctor should have prescribed.

Written by Tim Henriques, translated by Jaromír Uhlíř
Photo archive Fanda Hrouzek