can you still put on mass with less weight

[eja35oz]

I have a shoulder problem when i do incline bench(barbell and dumbell) w/ heavy weight.....can i still build mass from lowering my weight on the incline? would slowing down the reps with less weight on the negatives and focusing more on form work?

 

[holy ghost]

yes

strip sets are nice too when your hurt
take your time between sets
watch your form

 

[GAUDY]

coming from someone who had shoulder surgery......*

If you are getting shoulder problems from doing over head exercises most likely its because soemthing in that shoulder is weak (rotator cuff) if you keep going, you are going to injury yourself and get surgery. You should see a doctor and he will give you a stretches and exercises to strengthen that shoulder back up (or send you to physical therapy). I had ligament surgery a year ago and let me tell you it is no fun having your arm in a sling for 6 months, taking a 2 hour shower (thats how long it took me to set up, wash, etc) sleep sitting up in a chair for 6 months, and go to physical therapy for 6 months, and then getting it out of the sling and seeing a 12 inch arm. Get it taken care of now! I went back to my shoulder doc complaining of shoulder pain a year after the surgery and he did 1 test on my strength and said "yep rotator cuff is strained and week, do these stretches & exercises" I did them for literally 3 days and I dont know if its the test im on but my shoulder feels 10x better.

Sadly, after so much pain and suffering i dont do heavy movements above my head including incline bench. It's just not worth it for me. Does my upper chest suffer? ya maybe, but will i injure myself again? probably now. Do i still look great? sure do

 

[holy ghost]

good post half pint

my elbows are fucked im taking some time off
better safe than sorry
its a marathon guys not a sprint.

 

[eja35oz]

it only hurts during incline, but i guess ill get it checked out

 

[iceman7230]

it only hurts during incline, but i guess ill get it checked out

Bro you need to stop doing incline until it heals. Don't let yourself get to the point where you need surgery, its not worth it. You may think it is a quick fix but usually you do not recover 100% everytime and the down time fucken sucks! JUST STOP DOING INCLINE!

 

[paridhm]

I agree with the laying of the shoulder and going to see a Doctor threads. But to your original question: Yes dropping the weight and keeping very strict form will certainly build muscle. That particular principle is called time-under-tension. You don't do as much weight, but your muscle does more work because you are supporting the weight much longer. I.E. Instead of heavy weights with 6 - 8 in a 1 sec down 1 sec up manner, you'd do lighter weights with 12 - 15 reps in a 4 sec down 1 sec up manner. I'm referring to incline bench btw.

 

[eja35oz]

should i take some time off working out? ive been going non stop for about 6 months. and i planned on jumping on another cycle next month.

 

[holy ghost]

take a week off

your muscle memory will pick right back up

just continue your diet and youll be fine

im taking a break this week ive been going to gym every day for about 1 year without a day break really starting to take a toll

im changing my splits up 3x a week instead of ED lifting for a few weeks until my forearms and elbows heal up

 

[nzrodney]

I have a shoulder problem when i do incline bench(barbell and dumbell) w/ heavy weight.....can i still build mass from lowering my weight on the incline? would slowing down the reps with less weight on the negatives and focusing more on form work?

Start working more on reverse delts. This head is often overlooked in the shoulder routine & helps to balance out the side & front dels & restabilize the whole shoulder. You can use a rear delt machine but best are standing bent over d/b flyes or do these lying on an incline bench. Dont go too heavy until you get strength going in this head. The effect of training rear delts also brings your shoulders back & improves posture.

 

[rambleon]

I agree with the laying of the shoulder and going to see a Doctor threads. But to your original question: Yes dropping the weight and keeping very strict form will certainly build muscle. That particular principle is called time-under-tension. You don't do as much weight, but your muscle does more work because you are supporting the weight much longer. I.E. Instead of heavy weights with 6 - 8 in a 1 sec down 1 sec up manner, you'd do lighter weights with 12 - 15 reps in a 4 sec down 1 sec up manner. I'm referring to incline bench btw.

This is exactly what i've been doing to deal with my bum shoulder. It's taken almost a year but i've been growing and my shoulder is almost back to 100% now. It still hurts a little if i do heavy weights but nothing like it used to and i am still being very very careful with it. Also ive been stretching much more than i used to.

 

[AAP]

While I am not advocating training while you are potentially risking your shoulder health, the answer to your question is yes you can make quality gains with less weight.

99% of the pros that I personally know, and from living in South Florida and Atlanta prior I know quite a few, never do under 10 reps for anything.

As Lee Haney always preached "Stimulate, don't annihilate"

This hardcore balls to the walls kind of training is just something the magazines try to sell you on. The good old fashion way to quality size and muscularity is, and always will be, volume training. And volume training is nearly impossible when you are trying to blast yourself to the brink of tears on each set.

 

[roadwarrior]

While I am not advocating training while you are potentially risking your shoulder health, the answer to your question is yes you can make quality gains with less weight.

99% of the pros that I personally know, and from living in South Florida and Atlanta prior I know quite a few, never do under 10 reps for anything.

As Lee Haney always preached "Stimulate, don't annihilate"

This hardcore balls to the walls kind of training is just something the magazines try to sell you on. The good old fashion way to quality size and muscularity is, and always will be, volume training. And volume training is nearly impossible when you are trying to blast yourself to the brink of tears on each set.

this is the approach that I take for bench and military. My shoulders just hurt from a life of beating on my body from lifting and martial arts. Went to doctors and the basic answer was don't do it if it hurts. There is no acute issue just chronic pain if I lift hard on those joints. I lift hard and heavy for squat and dl ( for me ) but shoulders hurt over 350 on bench and over 225 on military. I do more reps rather than more weight for them. Works for me and keeps the pain down at 48 years old.

 

[roadwarrior]

While I am not advocating training while you are potentially risking your shoulder health, the answer to your question is yes you can make quality gains with less weight.

99% of the pros that I personally know, and from living in South Florida and Atlanta prior I know quite a few, never do under 10 reps for anything.

As Lee Haney always preached "Stimulate, don't annihilate"

This hardcore balls to the walls kind of training is just something the magazines try to sell you on. The good old fashion way to quality size and muscularity is, and always will be, volume training. And volume training is nearly impossible when you are trying to blast yourself to the brink of tears on each set.

this is the approach that I take for bench and military. My shoulders just hurt from a life of beating on my body from lifting and martial arts. Went to doctors and the basic answer was don't do it if it hurts. There is no acute issue just chronic pain if I lift hard on those joints. I lift hard and heavy for squat and dl ( for me ) but shoulders hurt over 350 on bench and over 225 on military. I do more reps rather than more weight for them. Works for me and keeps the pain down at 48 years old.

 

[AAP]

roadwarrior posted twice just to let us know that, this is indeed, the approach he takes...


j/k

 

[sincere81oo0]

take it from me man, i hurt my back and instead of taking time off i kept pushing. now i have 3 herniated discs and got my first lumbar epidural at age 22.... its not fun, listen to the good bros and take time off to heal. if you dont you will only hurt yourself more in the long run and be out of the gym longer then if you just let it heal in te first place... hope you heal quick bro, good luck!

 

[GAUDY]

http://www.aafp.org/afp/20030315/1315ph.html

try those, do a behind back stretch (hold for 5 seconds) 1 set of 12
across body stretch 1 set of 12

nice and slow, before you start

For weight I use 2.5lbs.

Also, lay flat on the floor with your head face down on a rolled up towel. put arms out to sides and pick up 2 weights (2.5lbs) pick up the weights and hold for 4 seconds then go down. this exercises is KILLER. after 1 set of 12, put your arms over your head and do the same.

lay flat on a bed with your weak arm hanging off the side. grab weight, point thumb at ceiling and slowly raise, lower, raise lower. for 2 sets of 12.

Seriously, try these exercises - dont be suprised if your shoulder feels better in 2 days

before you exercise, stretch, and use a arm bike to warm up your shoulder. When you get home ice it right away.

BTW, want to see if its definatly your rotator cuff? Sit down on a couch and put both of your arms out infront of you. point your thumbs at the floor and have someone press down on your hands. if one of your arms is weak, moves down more than the other, or hurts its your rotator cuff 100%

 

[H_T_]

inclines are superior to flat anyway. there are so many more angles to press from, why would you stick to flat solely? plus, a higher chest looks better.

 

[roadwarrior]

roadwarrior posted twice just to let us know that, this is indeed, the approach he takes...


j/k

a little lol... computer glitch... didn't think post went through so I hit the button again. Apologies for the double post.

 

[Acela]

good post half pint

my elbows are fucked im taking some time off
better safe than sorry
its a marathon guys not a sprint.

one of my favorite lines when it comes to life in general