Cuff or not to Cuff(training post)

[IronJunkey]

I am nervious. I have gone up considerablly in weight but I have not been working my external rotators.

But I think my weight is going up more now because before I would not work my cuffs with enough simetric results resulting in inadiquit subscapularus flextion. In which decreases the balance of the load.


any thoughts?

 

[KillahBee]

I can't possibly see how working the RC would be a "bad" thing. It would be much worse to not work it and get injured, then lose a whole lotta weight cause you have to stay out of the gym for 6 weeks.

 

[IronJunkey]

I was just thinking 2 ask who else works there cuffs? in the same shoulder workout?

 

[KillahBee]

I was just thinking 2 ask who else works there cuffs? in the same shoulder workout?

I tore my RC a while back and ever since I have worked my RC almost every time I lift, especially on shoulder and chest days. Both internal and external. Real light weight, high reps. Even if it is only one or 2 sets - it helps a great deal.

 

[musketeer]

Overtraining the RC is a bad thing actually!

The muscles and tendons operate in a restricted space and run BETWEEN some bones and if they get too big then they can generate too much friction when woeking.

I can't personally back this up, it's what my physio and osteopath tell me. Making them strong is good. Seeking to noticably hypertrophy them - BAD.

 

[bignate73]

i use RC work as a warmup. maybe once a week or every other I'll do a tough RC workout, but otherwise just general work to warm it up and build up its endurance a bit.

 

[Tom Treutlein]

Bignate, what sort've exercises do you do for the RC?

 

[IronJunkey]

Overtraining the RC is a bad thing actually!

The muscles and tendons operate in a restricted space and run BETWEEN some bones and if they get too big then they can generate too much friction when woeking.

I can't personally back this up, it's what my physio and osteopath tell me. Making them strong is good. Seeking to noticably hypertrophy them - BAD.

I agree. I am a massage therapist and have heavy medical backround. So working them is only good if in low reps. For the most part you dont wanna make them larger. otherwise scapular retraction would be harder. But on the same note you have to create symetry, to prevent injuery. Like right now I have recoverd from shoulder sublaxations..after my joint capsule was laser'd back together. So I think it fair to say only work RC if you find in actions such as dips, discomfort and or strain.

But for this

i use RC work as a warmup. maybe once a week or every other I'll do a tough RC workout, but otherwise just general work to warm it up and build up its endurance a bit.

I have herd that when you do any cuff work its best to do after, because before could fatigue them to soon. Espically if its a gruling workout...anyone else here that?

 

[harhar]

I've experienced that. Cuff work as warmup mess up my bench, rows and pull ups

 

[anthrax]

So..... how often should we train the RC?

I've had a couple of tendinitis there which kept me away from bench pressing and working the shoulders and I'm now working the RC 3-4 times/week...

 

[KillahBee]

I have herd that when you do any cuff work its best to do after, because before could fatigue them to soon. Espically if its a gruling workout...anyone else here that?

I have heard this as well. Personally, I do my RC work before lifting on any bench/OHP type of workout. With my past shoulder injuries, warming the RC up before these pushing lifts has helped a great deal.

 

[wnt2bBeast]

I do RC work 3-5 times a week as well as mobility work

 

[d3track]

so
if i havent had RC problems, but only do them once a week, every other week, is that not enough?

 

[wnt2bBeast]

so
if i havent had RC problems, but only do them once a week, every other week, is that not enough?

i like prehab/preventive measures
prolly doing them each time on bench day is enough maybe on squat day if your tight in the shoulders