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Ive been incorporating alot of stabalizing exercises for my shoulders. The problem im having is my rotator in my left shoulder is tender and sore. I didnt tear anything because i have full mobility and havent lost strength. ive been popping ibuprofen and rubbing liniment on it but not alot of change. also taking msm with glucosimine and my other vit's. Ive had it for a couple weeks. Do i just work through the pain. I dont want to stop lifting altogether.
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What exercises have you been doing? These may be the culprits. If it were me, I would work through the pain, but that's also because i'm an idiot. Maybe try warming up your shoulder really good first before doing the workout all while going easy on it and see if that helps any. If not, then for your own health and good, you may have to lay off of it for a while. I know a buddy who has a jacked up shoulder capsule and it doesn't seem like very much fun. -
Just the typical bb routines. each body part once per week. I was wondering if its the bench. Ive been warming up pretty well 135 for 2 sets of 30 to pump the blood in then stretch my shoulders. Ive only been going up to 275 for 5 reps and i feel fine but doesnt matter what day just a constant (not extreme though) pain.Comment
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AI just hate to stop now ive been back 6 weeks after a couple year layoff.Comment
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These are military presses? That's pretty heavy bro. You aren't going behind the neck are you?Originally posted by notopher
Just the typical bb routines. each body part once per week. I was wondering if its the bench. Ive been warming up pretty well 135 for 2 sets of 30 to pump the blood in then stretch my shoulders. Ive only been going up to 275 for 5 reps and i feel fine but doesnt matter what day just a constant (not extreme though) pain.Comment
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No not military. Bench. I only do 205 on military ( on the smith machine)Comment
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I dont have an answer but I have the same problem. Burns like hell when I go for "heavy" (no where near 275!) military press. Dont lose any strength, just burns like hell. Never press behind my head, never had any shoulder problems, just recently started to hurt...Comment
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Er...it's bad to press behind your head?Comment
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My shoulder was bothering me (small tear in the rotator) a couple years ago and I gave up all barbell exercises. I only used dumbbells. I was able to adjust the dumbbells around the pain. Using a barbell locks you into a fixed position. Give it a try hopefully it will help with your training.Comment
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Yes don't do them behind the neck!!!! This info is like 10 years old but people still insist on doing Behind the neck presses.Originally posted by Oomdayir
Er...it's bad to press behind your head?Comment
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Re: shoulder pain
write down your complete workout. I gurantee you won't like my answer but do it anyway :)Originally posted by notopher
Ive been incorporating alot of stabalizing exercises for my shoulders. The problem im having is my rotator in my left shoulder is tender and sore. I didnt tear anything because i have full mobility and havent lost strength. ive been popping ibuprofen and rubbing liniment on it but not alot of change. also taking msm with glucosimine and my other vit's. Ive had it for a couple weeks. Do i just work through the pain. I dont want to stop lifting altogether.Comment
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My complete workout...that could take some time
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
Nonstop instinct training for 30 minutes
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 4sets, 6-10 reps
Dumbbell concentration curls - 4 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 repsComment
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Only once per week per body partComment
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Holy shit dude, look at all those sets. SC is going to eat that for breakfast.Comment
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Maybe so. I guess it looks like a lot however im only working each part once per week and with my diet ive had amazing gains and no lack in strength.Comment
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