shoulder problems.....need help with workout

[young guns]

my shoulders are derfinitely my slowest growing muscle group, and i've had alot of problems with joint pain in my right shoulder, so i was hoping you guys could give me some ideas on what exercises to do that would maximize growth but not overload my joints.

i've eliminated arnold presses b/c of the strain they put on the rotator. i do with seated db presses instead.

i've had soem conflicting opinions on the best way to build mass on the medial delts, so should i do
1. lateral raises (straight arm) OR
2. raises with arms bent, about a 45 degree angle

any suggestions on a good shoulder workout are welcome.

 

[Bullit]

I've been having good results with heavy upright rows (wide grip) followed by seated press.
I found that a wide grip for the uprights reduces the strain on my rotators.

 

[young guns]

thanks for the reply.

i'll give them a shot in my next workout and see how my joints feel. i've only ever done them with a grip about 6-8 inches apart and they are a little rough on the joint.

 

[bignate73]

arnold presses are known to be bad on the rotators.

upright type rows with a snatch grip will blast the crap out of your delts and your traps at the same time.

 

[erickthegreat11]

Do dips. Kept getting stronger and stronger on my narrow bench, then for a couple workouts had mild shoulder pain/sensitivity, whatever that prevented attempting a 1 rep max. So, I started doing dips and my shoulders were sore for a while, but now I never get that dull pain.

 

[Latamier]

Sounds to me like your rotators are too weak. If you work on strengthening them, then and only then will you unlock your shoulders full potential. I incorporate a full rotator cuff workout into all my shoulder routines.

 

[Alex Cross]

Sounds to me like your rotators are too weak. If you work on strengthening them, then and only then will you unlock your shoulders full potential. I incorporate a full rotator cuff workout into all my shoulder routines.

Lat-

i was tryin to do rotator cuff stuff with real light weights and stuff.... But I never knew when to do it.. And I don't really work shoulders at all because of the pain.. I work the rear delts with back, and from delts with chest..... You think its still a good idea?? What do you do?? Thanks man

A/C

 

[DrBones]

Alex,
Go see a deep tissue maseuse...
I wasn't able to do much with my shoulders for 2 years... I thought they were a write off... after 6 sessions, once a week with the deep tissue massages, I am able to do EVERYTHING like it is as good as new....

 

[Latamier]

I work my shoulders as a whole. Even though it is a smaller muscle group, it takes me at least a good hour+ to get in a good shoulder workout. I will usually mix my shoulders with abs or some sort of cardio, but definately think you need to do rotator cuff exercises. I always do mine first, then blast the rest of my delts.

 

[young guns]

what's your rotator cuff workout like? i've never really worked the rotators, just loosen them up a little, so i wouldn't know how much to do to actually work them

what do you think the best way to work to rotator cuffs is, cause i see many variations - laying down on side rotating away from the body, seated with arm parallel to the ground rotating upward, seated with arms at the side rotating outward

 

[JOKER47]

Lat-

i was tryin to do rotator cuff stuff with real light weights and stuff.... But I never knew when to do it.. And I don't really work shoulders at all because of the pain.. I work the rear delts with back, and from delts with chest..... You think its still a good idea?? What do you do?? Thanks man

A/C

I do rotator cuff work every day I work out except back/bi day. That's the only day I don't feel any discomfort to my cuffs.


Joker

 

[young guns]

alright guys hows this sound for a shoulder workout?

3-4 sets each exercise, reps in the 6-10 range

DB presses
wide grip upright rows
lateral raises
rear delt raises

lying rotator cuff exercise
cable rotator cuff exercise (standing, elbow at side, rotating outward)

a couple questions on this
1. how should i do lateral raises for adding mass & roundness to my delt, straight arm or bent arm?
2. should i do front raises too, or rely on my presses and incline bench to work the front delts?
3. how many sets/reps for the rotator cuff exercises?

 

[bignate73]

a couple questions on this
1. how should i do lateral raises for adding mass & roundness to my delt, straight arm or bent arm?

do you think bending your arm will have any bearing on deltoid activity? the only thing it does is protect the elbow from being locked out under load.

 

[JOKER47]

alright guys hows this sound for a shoulder workout?

3-4 sets each exercise, reps in the 6-10 range

DB presses
wide grip upright rows
lateral raises
rear delt raises

lying rotator cuff exercise
cable rotator cuff exercise (standing, elbow at side, rotating outward)

a couple questions on this
1. how should i do lateral raises for adding mass & roundness to my delt, straight arm or bent arm?
2. should i do front raises too, or rely on my presses and incline bench to work the front delts?
3. how many sets/reps for the rotator cuff exercises?

I do 2 sets in the 15-20 range for rotators. No more than 10lbs. If you are just starting them, you might even try 5lbs. I always do them first thing before any other lifts on the days I do them. It's a really good way to get my shoulders warm and loose before heavy lifting.


.02,
Joker

 

[Alex Cross]

Joker-

Souns like you make your rotators your bitch!! I need to do that shit!! Question is, what kinda stuff do you do for them???
Thanks bro

A/C

 

[young guns]

bignate73 - that's kinda what i figured. i know i can do more weight keeping my arms bent, just wondering if it alleviated any of the stress on the joints is all (shoulder joint, since i never lock my elbows i'm not worried about that).


thanks for all the help guys.

 

[JOKER47]

Joker-

Souns like you make your rotators your bitch!! I need to do that shit!! Question is, what kinda stuff do you do for them???
Thanks bro

A/C

My left rotator is the worst. So you're right, I hit them hard. Even after just a couple weeks, I noticed a difference.

I can't remember what it's called, but B-Fold put a video of him doing them up here not to long ago. Basically, you sit on a bench with a 10lbs DB in hand hand hanging at your sides. Then, you kind of like "clean" them up and flip them up into what would resemble the bottom of a DB military press. It burns! But, it really warms my shoulders up.

Sorry for the lame description. If I can find the post that B-Fold put up with the video in it, I will edit this post with it.

Here's the link. I'm not sure if the link to the video is still valid. If not, yo might try asking B-Fold to repost it. They really seem to hit the entrie shoulder.

http://boards.elitefitness.com/forum/showthread.php?threadid=175478&highlight=rotators


Joker

 

[Alex Cross]

Way to be late night Joker!! This is my favorite time of the day!

Yea I appreicate the info bro... So that is the only one you do?? It sounds like EXACTLY what I need to be doing.. How many sets of it do you do?? Thanks bro!

A/C

 

[JOKER47]

Way to be late night Joker!! This is my favorite time of the day!

Yea I appreicate the info bro... So that is the only one you do?? It sounds like EXACTLY what I need to be doing.. How many sets of it do you do?? Thanks bro!

A/C

Not a big deal doing the late night. I am still at work, but leaving in just a couple minutes. Gotta tuck my 5 week old in.


Yeah, that's all I currently do. I do 2 sets of 15-20 reps.


Joker

 

[young guns]

Alex, here a link to another thread with that same video if the other one doesn't work.

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=184281

 

[Alex Cross]

Hey thanks so much for the info fellas, its much appreciated!!! Im gonna give those a try just like you do before each day to warm them up.....Hehe did you hear the background music in b folds video

Good luck with the 5 week old buddy!

A/C

 

[Latamier]

Lat-

i was tryin to do rotator cuff stuff with real light weights and stuff.... But I never knew when to do it.. And I don't really work shoulders at all because of the pain.. I work the rear delts with back, and from delts with chest..... You think its still a good idea?? What do you do?? Thanks man

A/C

I always do a full rotator cuff workout first, then concentrate on hammering my delts togrther as a whole. Use the rotator cuff workout as a warmup. You will be suprised at how you feel after a month or so. Your delts wont hurt nearly as bad. A lot of times the pain you feel in the delts is actually a referred pain from deeper inside from the cuff muscles. Try in for a month or so, what have you got to loose. Good luck, and drop me a I.M. if you have any other problems.

 

[ASALT]

I had a serious shoulder injury a year ago(torn labrum) and couldn't lift for 3 long, depressing months. Surgery was suggested, but I tried physical therapy first and thankfully it helped. Do not take chances with your shoulders! I do rotator cuff exercises 3 times a week and lift very hard, but very carefully. I don't do straight bar bench(db instead), upright rows, or dips anymore because they stress my shoulder too much. Heavy lateral raises aren't that great either.

 

[coolcolj]

Keep the wide grip upright rows, real close to your body as well.