 Our first caller is Christine from Colorado. Hey Christine, how can we help you? Hi, I am, first I want to say I love you guys. Love listening to you. But my question was I recently had surgery and going through MAPS aesthetic right now in phase two. And I can't do a lot of the chest and ab exercises. So I was just wondering, is that something I would just skip over? Should I add additional exercises to the other body parts? Or should I just try a new program period? Yeah, so that was just my question. Yeah, no, that's actually a good question because I get similar questions all the time where people will say things like I hurt my knee or my right arm is injured. Should I train the rest of my body? So this is actually quite interesting because studies actually show that training the rest of the body prevents a certain degree of atrophy in the areas that aren't being trained. So in other words, put it in layman's terms. If I don't train my right arm because my right arm is injured but I continue to work out my left arm, believe it or not my right arm will actually lose less strength and muscle while it's healing. So continue to train the rest of your body so long as it's appropriate. And of course, avoid training the areas that you can't currently train. However, when you're released to be able to train those areas again, start very, very slowly and you should recover quite quickly. Muscle memory is a real thing. So when you get back into the workout, you'll notice that the strength gains and the muscle gains will come on real quick initially kind of get you back to where you were before. How long did the doctor say you're out for on chest and abs? So I'm clear I can do them if I want to. I just, it's not comfortable if that makes sense. Sometimes it just feels weird. So I just don't want to push it and mess something up. I mean, you can probably guess what kind of surgery I had. I just don't want to mess anything up. I'm starting to piece it together right now. Yeah, so I just, I'm good. I just, he said whenever I feel like I can, I can, so. Yeah, no, no, okay. So I'm assuming, you don't have to confirm this. I'm assuming you have augmentation that was done. And I've trained a lot of women who've had this type of procedure and they all say the same thing. They all say what you say. When they go back to working out, it just doesn't feel right or it feels tight or it feels like something bad is gonna happen when they train the chest. And that's because just for the audience, the most common way to do this is they'll place an implant under the muscle. It's now changed the angle of pull a little bit. And so it's not gonna feel like it did before. Now, my recommendation is to continue to train it within your, as long as you're released to do so, within your comfort zone and slowly over time, you'll find that you'll get back to your training. What you don't wanna do is leave it alone completely forever. You'll get a lot of atrophy. You'll cause some dysfunction in the body. You may actually cause dysfunction in the shoulders as a result of this. So I would say, stay within your comfort zone, train very light, start very easy, move through full ranges of motion, allow your body to dictate how hard you can go as it continues to become more comfortable. Yeah, the first step is really to reconnect. And so to make sure like you take that very gradually. So you spend time in certain ranges of motion and really try to regain that sort of tension, that response and contraction from your muscles. So honestly, to do really slow reps or to pause or to do isometric type of exercises, I think would be very valuable for you to start and just really gradually go through that. Then maybe progress to rubber bands or something a little bit less damaging and make your way back real slowly. I'd be more concerned about abs and core than I would be chest personally. Clients that I've trained that have done breast implants, I've always ended up focusing more on rowing anyways, because they typically tend to round their shoulder. I think everybody rounds their shoulders forward as it is and then when you get surgery in there, it just kind of pulls and tightens everything forward even more. So most of the energy and focus for training a client in your situation would be centered around rowing. So in the question you asked about, potentially replacing some of those chest exercises, yeah, I would add another row in there, right? So I'd do like a cable row or another dumbbell row, whatever is not in that program. I'd add or suspension trainer row, I'd add another row in there to help support that. That would be my main focus. And then I'd probably do more core stability stuff instead of something directly strength training core. I wouldn't put you through a heavy loaded sit-up or anything like that or a decline or hanging, something like that that's gonna be a little strenuous on the abs right now. I would probably do more stability and core, get you to activate that and kind of like Justin said, get reconnected to those muscles. So that would be kind of my focus and the chest stuff that Sal and Justin are kind of alluding to, I'd probably start to slowly progress to that and lightweight easy, more focused on range of motion down the road when you feel more comfortable. But I don't think it's gonna hurt you to lay off of it for a little while. Yeah, that's a good point, Adam. I've actually worked with probably five women who had frozen shoulder as a result of a procedure like this because they didn't move, they were afraid to move, didn't feel good. And then they actually, their shoulder function got so bad that they got what's called frozen shoulder. So strengthen the mid-back when you do your rows, like Adam said, focus on pulling the shoulder blades back and down, okay, that's gonna be real important. And then again, you still have to get the chest eventually to work through a full range of motion because you can have the strongest back in the world. But if your chest is so tight because you don't move it and you don't work it that it pulls your shoulders forward, you still are at risk for shoulder problems. Okay, awesome. All right, awesome. Thanks for calling. Thanks guys. Yeah, thank you. Yeah, it's, in my experience, when I've worked with clients who've done this, the clients who trained consistently beforehand, usually once they're cleared, it takes us about six months before they feel really good. Women who didn't train beforehand, it could take as long as a year. So I just, and this is important to know if you're thinking about doing this, there is a bit of a recovery process that goes beyond the just healing aspect. I've noticed that with any procedure. I mean, really, if you're going into, to have any kind of surgery or any kind of invasive type of medical procedure, I think that really train the body, making sure that you're nice and strong for that rebound effect. It makes a massive difference. So I've had a little more success than something as long as six months. And I've actually trained north of 20 plus clients in this situation, right? What I have found is that there's a huge individual variance here. I've had clients that were literally back-to-weight training, like two weeks later. And then I've had other ones that three months we couldn't even do stuff. So really it's about how well their body recovers. And you would think that it would have a lot to do with how much they trained before and then how fast they recover, but it really just has to do with how fast that person recovers, period. I think that it's the person who does train beforehand tends to have more of an advantage, but I've even seen that. I've seen some of my fittest clients took a really long time for them to recover and get back. And then somebody who I didn't think was that fit bounced right back. So there is a huge individual variance here. And so you definitely have to listen to your body, take it slow. I don't think because so many people suffer from upper cross syndrome where their shoulders are rolled forward, I'm less focused and worried about training the chest. Like I would give her ample time to feel recovered and really, really good. Most of my energy and focus is gonna go on rowing and pulling those shoulders back and down. I do think there is quite a bit of urgency to establish movement again in terms of range of motion and all that in order for the recovery process to actually occur. But yeah, it has to be very much within the range. The intensity has to be very much appropriate. Well, you're gonna get a lot of that too with back and rowing exercises. You are, but what Justin's saying is like, your body will literally heal in a new way, in a new shape, in new movement. And when I said six months, I mean six months to get back to where they were before. We're training as soon as they're clear. As soon as they're clear, I'm handing them five pound dumbbells and we're just working through range of motion. We're just getting them comfortable with that range of motion. In about six months, they're pressing heavy, they're working out and feel nothing at all. And that's average, right? That's average. Some people a little faster, some people a little slower. But yeah, if you're fit beforehand, typically any surgery, you just tend to heal. You have more muscle to lose. You're not gonna be in such a bad position because you're not moving. Yeah, I think of our mobility drill that we do in Prime Pro, which is the, you know, when she can. Like at this point, I don't know where, I didn't remember where she said she was at in the recovery process. But I love like handcuffs with rotation or Justin's wall circles. You do that and she's gonna be in a really good position. So to me, I'm focusing more on that than I'm worried about a chest press or a chest fly right now. You keeping good shoulder mobility and the ability to retract and depress is gonna be the biggest key, I think.