O' shoulder

[shakey4542]

I am in pretty good shape, but really need to put on a little more mass. I broke shoulder in may '09 and have not really been working out as much. I think I have it rehabbed enough to push myself a little more. I am 5'10 and 175lbs. I try to do some cardio everyday but am limited to 3 days of weight training time. Anyone have any suggestions of a good routine to get it going?

[Goodfortitude]

I would say first that, if and when you feel any pain during your lifts, not to push that. It may be normal to feel a mild pain because of the old injury, but if it worsens, just back off of it and wait a few days or a week and try it again. Over time, you'll notice you can handle more and more that way.

As far as the type of routine, it might depend on the type and exact location of the injury. But, personally, I would try doing a full routine (bench, lat pull-downs, squats, etc. even shoulder raises). This will help speed up the healing process as well. And, of course, alternate muscle groups through the week. 3 lifting days per week should be plenty to start. Just remember to start out lighter and work your way up slowly each week with every exercise that hits that shoulder.

[Fygle]

Bit off topic, but is there any way to do lat pulldowns'ish exercises at home with nothing but free weights and a pullup bar?

[Fygle]

Are you asking or saying?

[Fygle]

That's not a bad idea, I'll see what I can do! Cheers. I do pullups on a regular basis, but not wide grip.

[Fygle]

Yeah I do this on pushups, but haven't thought of doing the same with pullups.

[Boss Man]

Make sure you do pull-ups infront of your face, not behind the Neck, to avoid any possible Rotator Cuff or Cervical Spine problems.

[Boss Man]

mistake, I was referring to pull-ups. He mentioned he did them and I was speaking in relation to those, incase he used a behind the neck. That can be done using a Smith Machine Bar, raised to the highest point, or the grips on the top of a Crossover Machine as examples.

Pull-ups are possible behind the neck, the thing is when you're in the pulled-up state mid-rep you end up looking a bit like Jesus on the cross.

When I used to do Pull-ups, I would do them that way. They don't usually hurt like that, but that was when I didn't know any better.

[Bonnie]

I was training a guy who hopped up & did a behind the head pullup & I was like excuse me, where did you learn that ? !!! In regards to the shoulder injury, if you attempt to do a pull up vs lat pulls, start with narrow grip.I personally have only managed to increase width minimally due to the torn rotator cuff & the increased pressure from wide grip.Best of luck to you.

[Boss Man]

Gross, Boss, why?!

No, actually, it's really easy to do. I used to nail around 10-12 of them. Some people can't get more than 3. It works better when you use a wider Grip, unlike Chins where a closer one is better, but the technique is not good because behind the Neck anything, including Presses and Pull-downs too, will potentially increase Cervical Spine, Rotator Cuff and possibly Scapulae injury risk.

[Boss Man]

Well knowing the things you highlighted, I wouldn't, but when I did do them, I never considered such risks were possible.

People do such things becasue they don't realise the possible risk. Hopefully when these things get highlighted, they will do such exercises the right way, or if there is no "right way", can them.

If they continue to do exercises with too much risk attached, then as the saying goes, "good luck with that".