Okay guys, I’m beginning to think I have a serious problem
I was doing really great working out. Key word WAS
Maybe I started to push myself a little too hard, when I switched from doing whole body workouts 3 times a week, to doing targeted areas.
Anyway, One day back in January, I Pulled/Tore the living junk out of my shoulder. I was on the Pec Fly machine and I was doing a good amount, on my second set, I just heard a snap crackle Pop and I was in serious pain… something in my shoulder just gave an it hurt like hell.
I go to the Doc ( I freaking hate doctors with a passion) he gives me some info sheets on sprains/strains and tells me to stretch it and lay off it for 2-4 weeks…
Well It’s been MONTHS..
It feels MUCH better, considering I could barely move when I pulled it… But it still hurts like hell when I do shoulder or chest exercises… (I put the weight WAY DOWN) and it still hurts to the point of me not being able to complete three sets….
What the hell do I do? I hate freaking doctors, please say something more than go see a doctor, because that is a waste of my co-pay.
Also Hold a weight as if you were holding a cup of coffee. Now lie on your side on a bench with your arm in the same position (forearm will be parallel to the floor) then bring the coffee off to your side such that your forearm is perpendicular to the floor and your fist will basically be pointing to the ceiling.
Stretch and warm up before doing shoulder-heavy exercises like flyes, bench press, or dumbbell press. Use 5 lb weights to rotate your arm all around. Stretch, do not bounce or jerk your arm around.
Always get the motion down first with a mid weight before ascending to a higher weight.
Pay attention more to form than weight.
Don't stop at the bottom of a bench press motion. Keep moving. If you stop or let it rest on your chest you will most likely injure yourself trying to push it back up since you will be cheating and the motion to start from that position is unnatural.
Try some taichi or yoga... you'll probably still have a hard time, but it's a more relaxing way for you to heal your muscles while giving them a work-out.
If anyone says taichi or yoga don't give you a good work-out, they haven't done it and don't know what they're talking about.
I'm sorry, I forgot to mention, I'm working out strictly to build muscle. i'm 6'3" and currently about 165lbs, trying to get to 180...
I can still work out my legs and stuff, but I've lost a lot of motivation to just get my butt to the gym. Taichi might be cool, I've actually been meaning to get back into Akido... but I'll pass on Yoga... i'm about as flexible and a piece of uncooked rice.
I'm going to do some searching on rotator cuff exercises... thanks guys.
Don't stretch too far on the Pec Dec machine. This warning goes to everyone.
Yeah! This is just good advice I learned the hard way… The machine I use is pretty widely adjustable, and I’ve always set it on the furthest setting, because I’ve been highly flexible in my upper body. But really I shouldn’t of been trying to fly 240lbs in that furthest position. (really it was just starting the set and ending, I would keep my movement in the safer zone during reps.) but it was really bad and I guess it stretched something until it snapped.
As opposed to Noise, I personally love that machine, I think it has given me great gains and I’ve always felt comfortable on it… maybe too comfortable… not anymore though.
ok now for some good advice, at least i think. im 6'3 and 200 and i used to be about 180 for the longest time. i never could put on good upperbody mass, until like armeo said, i started working the interior muscles of my shoulders. the key here is weight you can do without losing form, so doing standing lateral raises with 10 lbs isnt *****. you can superset them with frontal raises if you want.
after working lower weight and doing raises properly, you should be able to build your rotators and interior ligaments back to 100% after a few weeks. once you get those working, go back to chest and watch how you can fly through your bests. dont rush it though, stretch and continue with good form raises before rolling hard in chests.
it takes time but it works, example: feb 06' with weaker shoulders i was benching about 225. working my shoulders with good form supersets, i feel, has been a huge part in getting me to benching 290 on a consistent basis, 305 on mondays lol. also my military is climbing and i just feel more secure whenever moving good weight.
