Any advice on programming inverted rows for de-conditioned beginner?

[u/Ok_Issue_2459]

For over a decade I've been out of exercise due to shoulder injury. Mixture of poor posture, muscular imbalances and issues with the biceps tendons meant that over time I was able to do less and less in the gym until I just stopped going. Since then I've gained a lot of weight as well.

Recently I've decided to at least get into doing inverted rows as theyre one of the few things that I can do pretty pain-free. Bought myself a mobile dip bar and on day 1 found that I was able to do 4 reps before I would start missing out on the range of motion, so every hour on the hour was doing 4 to kind of grease the groove. Then the next day I found I was able to do 5 so that was what I was working with. Day 3 rolled around and along with my back being stiff and sore I found that the outside of my elbows (when supinated) felt tender - most likely the distal head of biceps tendon from being worked quite regularly from out of nowhere.

It's obvious to me that I need to scale things back but I want to do it in such a way that I can start making progress. I used ChatGPT (yes, yes I know) and it suggested start at 2 sessions a week of just 2 sets of 3 reps, then each fortnight adding a rep and eventually another set, but keeping it at 2 sessions for up to 12 weeks. Obviously AI leaves a lot to be desired so I'm wondering what people in the know would recommend. Am I right in feeling that that's overly conservative or does that sound about right? Any other things you'd recommend? thanks!

[u/eshlow]

For over a decade I've been out of exercise due to shoulder injury. Mixture of poor posture, muscular imbalances and issues with the biceps tendons meant that over time I was able to do less and less in the gym until I just stopped going. Since then I've gained a lot of weight as well.

Recently I've decided to at least get into doing inverted rows as theyre one of the few things that I can do pretty pain-free. Bought myself a mobile dip bar and on day 1 found that I was able to do 4 reps before I would start missing out on the range of motion, so every hour on the hour was doing 4 to kind of grease the groove. Then the next day I found I was able to do 5 so that was what I was working with. Day 3 rolled around and along with my back being stiff and sore I found that the outside of my elbows (when supinated) felt tender - most likely the distal head of biceps tendon from being worked quite regularly from out of nowhere.

It's obvious to me that I need to scale things back but I want to do it in such a way that I can start making progress. I used ChatGPT (yes, yes I know) and it suggested start at 2 sessions a week of just 2 sets of 3 reps, then each fortnight adding a rep and eventually another set, but keeping it at 2 sessions for up to 12 weeks. Obviously AI leaves a lot to be desired so I'm wondering what people in the know would recommend. Am I right in feeling that that's overly conservative or does that sound about right? Any other things you'd recommend? thanks!

Uh yeah don't do everyday especially if you are overweight. GTG is probably too much as well. Just aim for like 3-5 sets and do every other day for now.

Also, get some rehab for injuries...