Weight Plan for Arms

Since having right rotator cuff surgery in 2016, my arm has always been weaker.  It gets sore easy after lifting weights and takes longer to recover.  I decided to take a new approach to my full body weight lifting days twice a week to allow my arm to get stronger without overdoing it.

I am starting out doing two sets of 15 reps with lighter weights to help with endurance and still activate my muscles.  This will allow me to gain strength while reducing the risk of strain or injury.


Benefits to this Approach:

1) Higher reps with lighter weights improve endurance and reduces fatigue.

2) Lighter weights will place less stress on my joints and help maintain rotator cuff health.

3) This will ensure both arms get an adequate workout without overloading the weaker side.

4) Reduced injury risk by avoiding heavy loads to minimize strain the the area.


Slow and controlled movements will focus on good form and controlled reps to build strength safely.  I can add a third set of 15 reps if it gets to easy rather than increasing the weight.  I could even increase the reps to 20 and just do 2 sets.  I expect to have some soreness after working out, but if the soreness lingers, I can easily adjust my routine.  

Options:
3 sets of 15 reps - better for gradually increasing workload while keeping fatigue manageable.

2 sets of 20 reps - this would provide a slight endurance challenge.








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