Hi guys. After an injury on shoulder that took almost 8 months to heal Im ready to go back. routine is not meant for bodybuilding, Im just interested in maintaining good shape.
Usually I try to go light on the weight but enough to feel the tension of the muscle.
routine is this:
Monday: Chest/Back
Flat bench press
Inclined bench press
Peck Deck flyes
Bent over rows
Lat Pulldown
Tuesday: Shoulders and Biceps
Shoulder Presses
Front disc raises
Side laterals
Bar curls
Preacher curls
Wednesday: Just cardio
Thursday: Legs
Squats
Walking lunges
leg presses
Deadlifts
One leg curl
calf raises.
Friday: Usually I do what I did on monday or sometimes tuesday (this changes in three or four weeks intervals)
Thanks guys and sorry for bad english!
Going back to action
Moderators: Boss Man, cassiegose
because of your past shoulder injury I wouldn't have you do half of those exercises ever again really
search shoulder savers by eric cressey
www.uponlinetraining.com
search shoulder savers by eric cressey
www.uponlinetraining.com
I would definitely listen to Swanso in reference to Shoulder Savers by Eric Cressey. But I wouldn't really say "don't" do those exercises. I think Swanso will interject with his own thoughts since he's a lot more experienced than me, but I'm just going by personal experience.
I messed up both rotator cuffs when I was younger (well.. we actually don't know what --really-- happened). I slipped off a flight of stairs and landed on right shoulder, and I guess the whip lash messed both of them up. I went to countless orthopedics and they had no idea what was wrong with me. The E.R. said I had a fracture, the Ortho said I didn't. Yadda Yadda, months of pain and problems. (Also could of been the cause from baseball when I was younger).
I read Shoulder Savers and I took in the knowledge of "If it hurts, don't use it. Stop." or heck I burned out shoulders doing low weight bench (only going mid way to work shoulders) and I stopped all exercises with shoulders just in case.
I'm trying to build strength back up into shoulders, since they seem to be in perfectly good health now (just a little weak).
I'd say train your shoulders so they can handle weight and slowly progress. That's what I'm doing, and it's working thus far with no problems. Actually shoulders look better than they ever have.
I would strongly suggest contacting your shoulder doctor and getting their professional opinion. I don't know the extent of your injuries nor do I know what complications may occur.
I messed up both rotator cuffs when I was younger (well.. we actually don't know what --really-- happened). I slipped off a flight of stairs and landed on right shoulder, and I guess the whip lash messed both of them up. I went to countless orthopedics and they had no idea what was wrong with me. The E.R. said I had a fracture, the Ortho said I didn't. Yadda Yadda, months of pain and problems. (Also could of been the cause from baseball when I was younger).
I read Shoulder Savers and I took in the knowledge of "If it hurts, don't use it. Stop." or heck I burned out shoulders doing low weight bench (only going mid way to work shoulders) and I stopped all exercises with shoulders just in case.
I'm trying to build strength back up into shoulders, since they seem to be in perfectly good health now (just a little weak).
I'd say train your shoulders so they can handle weight and slowly progress. That's what I'm doing, and it's working thus far with no problems. Actually shoulders look better than they ever have.
I would strongly suggest contacting your shoulder doctor and getting their professional opinion. I don't know the extent of your injuries nor do I know what complications may occur.
Thank you guys for your feedback. Actually I got tired to lose time with doctors that new nothing about what was going on with shoulder so I just waited and waited and waited for it to heal, but it doesnt seem like it. I tryed to do push ups the other day and the shoulder pain came back, just a little, nothing serious, but I could feel it in there, so I dont really now if I should train carefully or if need to go back again to the doctor. What I hate is to pay 300 bucks to a guy that tells you: I have no idea whats going on with your shoulder... lets just send you to another doctor... 
shoulder was injured while I was doing snatches in a very very VERY bad form, then I just did Olys (The pain was in here as well but I ignored it), then I did some arnies (again with some pain) and finally I started to do some side laterals, this was the "straw that broke camels back", I was in lots of pain, not unbearable, just pain to not let me do anything with shoulder. I still do feel it sometimes, for example If I lift arm and strecht it really hard. Otherwise is fine and I can do normal activities. I will ask doctor and see what he thinks of this, lets just hope I can go back to training! =)
shoulder was injured while I was doing snatches in a very very VERY bad form, then I just did Olys (The pain was in here as well but I ignored it), then I did some arnies (again with some pain) and finally I started to do some side laterals, this was the "straw that broke camels back", I was in lots of pain, not unbearable, just pain to not let me do anything with shoulder. I still do feel it sometimes, for example If I lift arm and strecht it really hard. Otherwise is fine and I can do normal activities. I will ask doctor and see what he thinks of this, lets just hope I can go back to training! =)
there's still pkenty of things you can do that won't hurt your shoulder, focus on them not what you can't do
re-read that article too, it will tell you
also look up "getting a training effect when injured" by tony gentilcore which i'm sure is directed to a shoulder injury
www.uponlinetraining.com
re-read that article too, it will tell you
also look up "getting a training effect when injured" by tony gentilcore which i'm sure is directed to a shoulder injury
www.uponlinetraining.com
Do NOT use your shoulder if it hurts. Since you can't do push-ups without your shoulders hurting (like mine did) you can't support your own body weight. You need to slowly, and safely, work your strength back up. Start low.. like.. real low. 5 lbs kind of low. But keep the reps around 15. Then work your way up there. Don't go for low rep high weight, so with high rep low weight. But if you --can-- do lets say 20lbs 15 times and it hurts, don't do it. Just lower the weight until it stops hurting, and up the reps a little bit. I'd stick with 3 sets. Make sure you get your muscles tight and tone in your shoulders. Slowly work your way up until you can start doing push-ups without them hurting.Crouttone wrote:I tryed to do push ups the other day and the shoulder pain came back . . .
. . . (The pain was in here as well but I ignored it), then I did some arnies (again with some pain) and finally I started to do some side laterals, this was the "straw that broke camels back", I was in lots of pain, not unbearable, just pain to not let me do anything with shoulder . . .
At least that's what I did and now I can do push-ups no problem at all. Actually triceps die before shoulders do now. It took me quite a bit of time to get shoulders back into action. But I'm extremely happy that I went about it the way I did.
Since shoulders are fine now. Still on the weak side, but at least they don't hurt anymore. Oh and yes, Doctors are worthless. I went to an Orthopedic (if I didn't mention already) for almost 6 months and they never did find out what was wrong. The last doctor I saw was a shoulder specialist and he said that I tore rotators cuffs. Put me through physical therapy which never really helped. But hey, at least I got answer.
Thanks Swanso, thanks Atticus!
Atticus, Ive been thinking exactly the same thing: what if I could build up strength slowly?... Thank you for sharing your experience with me. Ive noticed that I can do some things that envolve shoulder and if they are not really heavy there wont be pain. The pain I feel sometimes is something like a small needle, you know is there but it comes and goes. I never really trained hard, I just liked to train for general fitness. Ive never really tried to lift heavy, I was always the "Low weight, high rep guy"
injuries come from overtraining + snatching in a really bad form + awful diet + no advise from a qualified trainer. So what excercises I must avoid to do with shoulders? What excercises would you guys recommend to start building their strength back?
Atticus, Ive been thinking exactly the same thing: what if I could build up strength slowly?... Thank you for sharing your experience with me. Ive noticed that I can do some things that envolve shoulder and if they are not really heavy there wont be pain. The pain I feel sometimes is something like a small needle, you know is there but it comes and goes. I never really trained hard, I just liked to train for general fitness. Ive never really tried to lift heavy, I was always the "Low weight, high rep guy"
injuries come from overtraining + snatching in a really bad form + awful diet + no advise from a qualified trainer. So what excercises I must avoid to do with shoulders? What excercises would you guys recommend to start building their strength back?Avoid anything that hurts.Crouttone wrote:Thanks Swanso, thanks Atticus!
So what excercises I must avoid to do with shoulders? What excercises would you guys recommend to start building their strength back?
As far as exercises, I used to grab 5lb weights and do shoulder lifts (stand up straight, and left the weights up with your arms straight). Of course I felt like a Pansie because I would struggle greatly with it (still do). I also would get on the bench, with no weight on it, and start doing some reps with that. However don't go more than half way. From your chest to half way is where you mostly work your shoulders.
Also get 5lb weights (bench weights, or dumbbell) and lift your elbows up to be parallel to the ground (basically making an "L" with the weight being straight up in the air), and lower the weight (keeping your elbow in the same place) to right in front of you, then lifting it back up.
If that made any sense. I'd just look up some shoulder exercises and see what is comfortable for you.
well if you look upo that article you'd have your answer right there...
do:
floor/partial bench presses
db bench presses
maybe db shoulder press
don't do:
bb bench press
bb shoulder press
nothing over your head
you seem to have impingement which is the needle poking pain you said
you don't have to shoulder press you know? there's isn't a rule that says you have to
also look up "push ups, face pulls and shrugs by mile robertson and bill hartman
all 3 of those articles will giove tyou over a year of idea's easily
www.uponlinetraining.com
do:
floor/partial bench presses
db bench presses
maybe db shoulder press
don't do:
bb bench press
bb shoulder press
nothing over your head
you seem to have impingement which is the needle poking pain you said
you don't have to shoulder press you know? there's isn't a rule that says you have to
also look up "push ups, face pulls and shrugs by mile robertson and bill hartman
all 3 of those articles will giove tyou over a year of idea's easily
www.uponlinetraining.com
