Please Scroll Down to See Forums Below hey guys. i have been off any type of ger for about two months. i continued to lift after the cycle but i lowered the weighs. i am getting a really sharp pain in my left shoulder all of a sudden. it came on slow so i dont know what caused it. it gets aggravated if i do heavy flat bench, only over 300 pounds and/or incline dumbell press, again only heavy. the pain feels like its deep inside my shoulder and when its aggravated it hurts to raise my arm straight out in front. i have never had a shoulder or rotator cuff injury. any suggestins on what it is and how to fix it. i have already cut way back on the weight.
rotator cuff ??
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i got bad shoulders. when my shoulders start to hurt i lay off the straight bar for a week or two. try doing just dumbells or machines that have a more natural movement. straight bar bench is one of the worst excercizes for your shoulders. but even i cant lay off them. thats where i get my best chest workouts. good luck buddy! take care of your shoulders, if not they will only get worse. mine have dislocated over 8 times each, and i'm only 24yrs old .
hugemidjet
New member
I'm a physiotherapist
it sounds like you have what we call impingment syndrome. The muscles stabilizing the shoulder blade during movement are weaker than the prime movers (eg pecs, delts during bench). There are also likely muscle imbalances in the area (tight pec minor, lats and teres major). Weak muscles would be lower and mid traps, SERRATUS ANTERIOR, and infraspinatus.
I would recommend a visit to a GOOD physiotherapist....preferable one in a sport clinic so they understand you want to train.
Otherwise .....stretch the pec minor in a doorway....arms at 90 degress and elbows bent to 90....forearms flush to door frame...
3 X 30 sec
strengthen serratus by lying on your back ....two dumbells in the locked out bench position now move them controlled uup and down vertically without bending the elbows(all mov't at scapula)
3 X 30 reps
3rd do shoulder press without weight (initially) standing with back against wall with forarms flush. as you move the arms up try to pull the shoulders down....thus increasing the contraction of the lower traps. YOU SHOUULD NOT FEEL PAIN OR YOUR UPPER TRAPS WORKING!!!
3 X 10 reps
All ex's 3 X day
remember your not weak ...just not recruiting the muscles properly. This program takes dedication.
Stop using barbell for a while so you can use a natural range for YOU. And incline instead of flats.
Good luck ....
email me with any other Questions.
HM
it sounds like you have what we call impingment syndrome. The muscles stabilizing the shoulder blade during movement are weaker than the prime movers (eg pecs, delts during bench). There are also likely muscle imbalances in the area (tight pec minor, lats and teres major). Weak muscles would be lower and mid traps, SERRATUS ANTERIOR, and infraspinatus.
I would recommend a visit to a GOOD physiotherapist....preferable one in a sport clinic so they understand you want to train.
Otherwise .....stretch the pec minor in a doorway....arms at 90 degress and elbows bent to 90....forearms flush to door frame...
3 X 30 sec
strengthen serratus by lying on your back ....two dumbells in the locked out bench position now move them controlled uup and down vertically without bending the elbows(all mov't at scapula)
3 X 30 reps
3rd do shoulder press without weight (initially) standing with back against wall with forarms flush. as you move the arms up try to pull the shoulders down....thus increasing the contraction of the lower traps. YOU SHOUULD NOT FEEL PAIN OR YOUR UPPER TRAPS WORKING!!!
3 X 10 reps
All ex's 3 X day
remember your not weak ...just not recruiting the muscles properly. This program takes dedication.
Stop using barbell for a while so you can use a natural range for YOU. And incline instead of flats.
Good luck ....
email me with any other Questions.
HM
Listen to Hugemidjet
Just had surgery for impingement in left shoulder. The pain you descibe sounds like my injury. The pain would not go away even after laying off pressing exercises and p.t. so my doctor recommended surgery which has been a huge success(+4 weeks post-op p.t.). Its been 7 weeks since and I'm just know doing pressing exercises with ultra light weight without pain.
Btw-I think weak a rotator cuff and barbell chest exercises were the culprit. Good luck, hopefully you won't require surgery.
Just had surgery for impingement in left shoulder. The pain you descibe sounds like my injury. The pain would not go away even after laying off pressing exercises and p.t. so my doctor recommended surgery which has been a huge success(+4 weeks post-op p.t.). Its been 7 weeks since and I'm just know doing pressing exercises with ultra light weight without pain.
Btw-I think weak a rotator cuff and barbell chest exercises were the culprit. Good luck, hopefully you won't require surgery.
FreakMonster
New member
I fucked up my rotator cuff this weekend and it hurts like a mother fucker. How long should I stay out of the gym>?
Oh ya I just started my cycle to of TEST, DEca, and Dbol.
Oh ya I just started my cycle to of TEST, DEca, and Dbol.
SAME PROBLEM HERE
Started doing bench with only bringing my arms to parallel ( suggestion of some members) and it has mada w aorld of difference. It may look like Pussy benching but I wouold rather pussy bench and save my shoulder then manley bench and rip my shoulder up. Same deal once I apraoch 300LBS it really gives me problems below parrallel.
I use DB's alot to, shoulder never bothers me on these
Started doing bench with only bringing my arms to parallel ( suggestion of some members) and it has mada w aorld of difference. It may look like Pussy benching but I wouold rather pussy bench and save my shoulder then manley bench and rip my shoulder up. Same deal once I apraoch 300LBS it really gives me problems below parrallel.
I use DB's alot to, shoulder never bothers me on these
gorilla_boy
New member
hugemidjet said:
Where is your practice and can you recommend any good massage therapists in the Hamilton/Niagara area?
