Gst with some injuries and other questions

[César Cruz]

Hi all. I need to know ur opinions 

I lift weights since 2009 and i've also injuried myself some times, i need to make some questions about the GST. I never was too flexible and never cared about that, i've always tought that its isn't that important, then this happened:

2011 wrist injury, never treated but it gonne away with time

2013 - back injury doing leg press 45, i was trying to have a better ROM but i haven't enough flexibility
disc degenerative desease: L4-L5, L5-S1

diffuse cervical bulge L3-L4, L4-L5
discrete disc bulge L5-S1
( I don't know if these names are right, i've just translated )

8 months of suffering but now i'm okay of course my back is still destroyed but i don't feel any pain or discomfort, but if i pass certains limits i can feel some discomfort
And my doctor recommended to not Squat, Stiff, Deadlift, overhead press, dumbell press etc ... also a superstrong core

although i've done some squats with low weight and heavy barbell rows and not happened.

2015 - shoulder injury ( months ago ), still treating, i dont have any pain but if i do wide gripe pull up, dips or other close grip exercises it hurts me.

I'm just tired of hurting myself, sometimes isn't my fault but its because my tight muscles, i've been doing stretches everyday since i've hurted my back, but without alot of progress. I can only touch my knees with my hand, can't go any further, i can't sit and make 90° with my legs, can't do a L-sit. My right wrist ( the injuried one ) cant do 90° with my forearms, can't do pistol squats etc. 

I've started lifting because i was to skinny and even gaining some weight i'm still skinny ( i'm 1,86 and about 200 lbs ). 

I've found this webiste and liked the foundation1 and HS1 ( which i'm going to buy soon ) seems like the ideal thing for me. Yes i care alot about aesthethics but i've to be rational and put the health in first place and i also like bodyweight stuff 

I've read alot of threads on this forum, and was surprised on how people like this style of training, the body composition changes, how the GST's strenght transfer in lifting weights, How GST can help in latter olyfting, people saying that they're in the best shapes of their lifes, feeling good and healhty. This all what i'm looking for.


I would like to make some questions, notice that i'm a beginner and if i say something wrong please tell me!!

1) i've seen some movements that ""looks""  that they can hurt my back.  I may think this way because i have terrible flexibility. But should i worry about any exercise, on my particular injury background?
Jefferson curls, tuckplanche and all these exercises that make your back curved are a example of this.

2) in the programs you do flexibility and strenght together or not together? i think i would waste much more time in flexibility than in strenght and it maybe take years to finish the courses hehe.

3) Can i atleast keep my leg's mucles mass only with foundation 1? I don't wan't to lose weight ( muscle, even if its "dead" for some movments, fat can go away, but its dieting ) to make things easier.

4)People say that they got bigger shoulders and back doing foundation, which is good, but what about other muscles? i've never trained gymnastics but i think if this program have progressions and things get harder and harder, of course i can gain some mass, specially on the beginning due the new stimulus and maybe 

5) Do the programs say how many days you should work per week etc, or i can choose it? Can i train it how many times per week i want? do people get "sore' doing this kind of workout?

6) Why did i lost alot of flexibility on my right wrist after the injury? I stretch but this isn't help, it seems like is "unstretchable". Is something wrong? should i see a doctor? i don't feel pain, i just don't gain flexibility at all.

7) These are the reasons i think im really going to like
-More flexibility, less injuries, "protect" the injuries i already have and maybe help !
-I like how the people that make bodyweight looks, i would wish looks like they.
-I like bodyweight, because they're really challangeling and funny ( while lifting isn't )
-I can workout in diferent places(?), Gyms, outdoors etc...
-If i back to lift weights again, probably its going to be safer

 

[Wesley Tan]

Wow Perrazoc, that must have taken you some time to write 

 

I am not going to attempt to answer all your questions as I am sure we will have others here to help a long the way.

 

I would like to say that your story is not at all unfamiliar to me, as an osteopath I have treated many patients with a very similar story.

 

Without trying to offend I would say that your injuries are always your fault, your muscles are tight because of you and no one else. This is a result of how you have lived up to this day, weight lifting is one factor, not stretching is another and probably there may be others too, like sitting. It's great you want to improve and change your physical health, without that desire it will not happen. You can definitely make changes for the better, and even great changes, but you have to know that you have to be committed as this is a long term project, it will take years!

 

Foundation one will be a great start and also handstand 1 for your shoulder and thoracic mobility. Working on your own is good but there is no substitute for quality coaching, if you can find that somewhere near you or attend a GB seminar it is really worth it. 

 

I have two students that train with me that come to mind right now, both have been training GST for 2 years and following foundation programme for the last 18months. One is aged 40 and the other 41. One had a disc bulge at L5/S1 with nerve root irritation and a long history of weightlifting, two LB injuries after squatting, the other had cervical disc bulges at three levels with a long history of neck and shoulder problems. 

 

The one with low back issues didn't perform any Jefferson curls until a year after starting GST on precautionary advice from myself, but he has no issues with these at present, no back pain either and much improved mobility. He is carrying less weight than from when he was weight lifting (may be 7-10kg) but he feels stronger and is happy with his body.

 

The neck sufferer avoided headstands, also following precautionary advice from myself. He can now perform weighted dislocates reasonably well (massive improvement) handstands and lately has tried a few headstands out of curiosity with no issues but i have advised him not to bother doing anymore.

 

My point is you can definitely make positive changes. These two guys really felt big improvements during their second year of training.

 

Best wishes!

 

Wesley

[Mark Collins]

1) This program is very conservative and no exercise is to be performed with bad pain that will cause injury. I am similar to Wes in that I use many exercises in Foundation such as Jefferson curls to rehab my back pain patients.

2) Foundation has strength paired with active mobility. Stretch series are dedicated to static stretches.

3) The leg exercises will help your body unlike the leg press! I agree with Wes in that your past training and lifestyle choices are the reason you have injuries and are looking for something different. Training for big muscles is a recent human phenomenon that has failed many people and has caused imbalances that have accelerated poor movement patterns and caused injuries. You need to drop that line of thinking and focus on healing your body. You will look better doing GST as a good side effect.

4) read point 3 again. If you are still worried about size..think about what is more important. How you look or how you feel?

5) all programming information is included. You will get some soreness but not so much that you cannot function.

6) seek professional help.

7) You are in the right place. You will not believe how good you will feel when training correctly.

[César Cruz]

Thanks guys for the answers, i am reading the forum some times per week seeking for more info!

About the injuries you guys are right, i never thought mobility was important like i said, now i know that it is. Would you belive if i said that i've never thought that the shoulders were all that mobile? i've just discovered it months ago. I could maybe never have discovered it, i've always felt normal, now i know that i'm wrong.

One thing that caught my attention was the fact that the Strenght acquired in this method translate tor barbell training, so its "real" strenght.

Another thing i thought interesting was these conversations about conective tissue, how you have to "adapt" these tissues for strenght and safety, i've never seen it before in others forums about exercises, strenght etc... i am reading alot about it.

And one last question

Because of my poor mobility, will i progress slower? The worst cases are the harmstrings and shoulders.

If you guys have any good sugestions of thread about the subjects i've talked please send me the link here or via PM, i've read alot but i'm sure i've missed something.

thanks again!

[Leonhard Krahé]

Progressing strengthwise may be slower (or appear so) while the connective tissue is catching up, but the (re)gaining of mobility is progress, too. At least from my pov.

[César Cruz]

You are right Loui, i'm just afraid to this process ( regaining mobility ) take so long, maybe its inevitable due to my bad mobility. I know that there are no shortcuts.

I've been searching a lot ( i could have already bought the F1 to see with my own eyes but i'm moving to another country in some weeks, and when i arrive to this new place i'll make a bank account and have my own credit card which seems the only way to buy F1, thats why i keep searching and making questions, but i'm certainly buying for try ).

I thougth that the injurie thing was ok until i see: "straddle ups" which is in the begining of manna. This look bad for someone with LB problem, i said it looks, once again because i don't have enough knowledge and also because when i was in pain (2013) the sit ups hurted me alot, i'm afraid i can hurt myself by doing things like dynamic things that curves my lower back, yes i don't feel any pain anymore, but i don't want it never again.

Other concern is because of my lack of mobility,i'm afraid to stay in a progression forever. Example: for hollow back press progression, there is dips 5x15, it would be easy but i can't do it full ROM. I would be doing a "easy" exercise but unable to progress because of low mobility?

[Doug Grainger]

you'll do the easy exercises and mobility work first, and only when you can do those with full ROM for full reps will you move to more difficult ones.   If you know you have mobility problems, you will want to take your time.   If you take your time, it'll be a good long while before dips are a concern for you.

[Kasper Stangerup]

In my experience (spoken as a layman), using the body correctly is almost always superior to simply resting, if the goal is to recover from injury. 

In addition, doctors will often give bad advice with regards to rehab from injury, so a second opinion (or more) should always be sought. Preferably from a specialist as opposed to a general practitioner.  

[César Cruz]

"4) read point 3 again. If you are still worried about size..think about what is more important. How you look or how you feel?"

i Don't care that much about size, because i can't get that bigger. i just don't want to lose weight or my size, i want to look better, if i look better i'll feel better, i dont feel any pain or disconfort except in my shoulder which i'm treating. As the own product description says "Begin building your dream body through the Foundation Courses" thats why i've talked about appearence

Vinca
my english is not that good i'm not sure if i've understanded what you've said. Did you say to i don't worry because when i get to start the dips i'll already have that shoulder mobility? Sorry

Thanks

[Doug Grainger]

Yes, if you follow the programming correctly, you will acquire the appropriate level of mobility prior to starting the dips.