How to Build Muscle Despite Injuries and Limited Mobility | Ep 318

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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13d ago 31:21

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Ever feel like your strength training goals are slipping away because of nagging injuries or mobility limitations?

That persistent shoulder pain during pressing, the foot injury that flares up when walking, or those mobility restrictions that make certain movements feel impossible can be incredibly frustrating. But what if these challenges aren't roadblocks but redirections?

Today we're answering listener Tom's question about training with shoulder pain, foot issues, and mobility limitations.

The truth is, everyone who lifts weights long enough will encounter physical limitations. The difference between those who continue making progress and those who stagnate isn't about genetic luck or perfect health—it's about mastering the art of training around limitations.

Learn the powerful mindset principles that allow you to continue building muscle and strength despite injuries or limitations, and why the most successful lifters aren't those with perfect bodies, but those who master the art of training around their constraints.

Main Takeaways:

Why "adaptation, not abandonment" should be your fundamental training principle
How constraints can actually accelerate your progress by forcing smarter training
The expanded definition of progression beyond just adding weight
Why compensatory patterns matter and how to become aware of them
The importance of redefining what "progress" means when working around limitations

Timestamps:

0:01 - The challenge of training with limitations
2:16 - Why this affects lifters of all ages and experience levels
4:34 - The adaptation mindset vs abandonment
6:30 - Constraint as a catalyst for better training
10:13 - The primacy of progression principle
12:52 - Holistic adaptation management
15:39 - Compensatory awareness
17:06 - Deliberate variability in exercise selection
22:49 - Redefining progress beyond PRs
27:26 - Why limitations are redirections, not roadblocks

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Chapters

1. How to Build Muscle Despite Injuries and Limited Mobility | Ep 318 (00:00:00)

2. Navigating Strength Training with Limitations (00:00:01)

3. The Adaptation Mindset: Finding Your Path (00:03:56)

4. Constraint as a Catalyst for Growth (00:07:14)

5. The Primacy of Progressive Overload (00:10:16)

6. Managing Recovery and Compensations (00:13:00)

7. Shifting Perspective on Progress (00:17:12)

8. Limitations as Redirections, Not Roadblocks (00:26:30)

459 episodes

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