Tweet
7 weeks ago, i had open heart surgery to replace a leaking aortic valve. since my surgery, i have lost 11 pounds; pre sugery: i was 5'10 and 163 pounds while i now weight 152 pounds. some background: i am a 22 year old semi pro road and mtn cyclist (though i do not know whether or not i still have the desire to compete, cycling will continue to play a huge role in my life; i have also been rockclimbing quite aggresively for the past 2 years). in the past week, i have since started to get back into shape and with the consent of my docs, i began taking muay thai classes (i have no previous MA experience!). the classes are kicking my ass, but its just what i wanted. i figured MT would be the quickest way to get back into shape (i continue to ride and climb). my question is, will MT help me gain back the weight i lost? it took me quite some time to gain the weight in the first place (alot of lifting, though i was never "big," mostly just very very lean and im sure the climbing helped a bit). i feel as if 160ish pounds is a much more comfortable weight for me and i would like to get back to that weight as soon as possible; i can hardly complete 25 pushups at this moment and its very frustrating. is lifting the only way im going to develop the muscle i lost in my shoulders/back/arms/chest? many thanks.
-
-
Resistance Exercise is going to be key for you if you want to gain that muscle back. Muay thai training will work wonders for your cardiovascular system but you won't gain mass through its practice. If anything you may end up losing weight due to the intensity and high calorie expenditure that the practice requires.
You'll need to get on a strength training program utilizing machines and free weights. Since you're still recovering, I'd recommend starting light with one exercise per body part and between 1-3 sets numbering between 15-25 reps. A weight that allows you to perform that many reps will help strengthen the ligaments and tendons and prepare you for heavier lifting at a later date.
After 4-6 weeks, begin lifting weights that cause you to fatigue in the 10-12 rep range. This will promote muscle growth. I'd also recomment doing a split routine to begin with: Upper body one day, lower body the next. Example below:
Upper Body
Dumbbell bench press
Bent Over Row
Shoulder Press
Lat Pulldown
Barbell Curl
Skull Crushers (lying Tricep Extenstions)
Abs (Stability Ball Crunches and V-Ups)
Lower Body
Leg Press
Leg Extensions or weighted lunges
Hamstring Curl or Romanian Deadlifts
Calf Raises
Back Extensions
Oblique Crunches
Comment