Please Scroll Down to See Forums Below
My Log
- Thread starter Criminal10dinC
- Start date
These low rep heavy weight sets build strength. Getting stronger is essential for getting bigger. Big weights build big muscle period. For the shoulder issues you need to be warming them up before you lift. The rotator cuff exercises that were suggested are a great idea. Also after you lift its a good idea to ice anything that hurts. I also like to use a tennis ball to target painful spots. Stand by the wall and put the tennis ball on your shoulder where it hurts. Then use your body weight to work the painful areas. Slowly add pressure to the problem areas. This will break up any scar tissue you have in that area and make you feel alot better.
NTBM REP
Criminal10dinC
New member
10/4/12 Log (shoulders, tris, abs)
shoulder press (4x10) 65lbs, 85lbs, 95lbs, 105lbs
close grip bench (3x12) 95lbs, 135lbs, 155lbs
shruggs (3x12) 45lbs, 55lbs, 65lbs
DB lateral raise (3x12) 15lbs, 20lbs, 25lbs
BB front raise (3x12) 20lbs, 30lbs, 40lbs
face pull (3x12) 50lbs, 80lbs, 100lbs
cable rope pulldowns (3x15) 100lbs, 120lbs, 130lbs
abs 20, 15, 10, 5
i need to try and find a way to have a spotter with me or i feel like i am not going to be making any progress. it sucks not being able to go until actual muscle failure on things like shoulder press, close grip bench, etc...
doing the 'shoulder circles' helped my shoulder, i believe it is the rotary cuff thats f'ed up. i remember what caused the injury, its when i was struggling to get my left arm up on the incline DB press... my form was all outta wack, so i'm focusing on doing proper form now with every rep i do. form > weight i think.....
i cleaned up my diet a little bit as well, got some oatmeal now for breakfast in the morning to go along with some eggs and a scoop of whey. (in the oatmeal, yum). got some brown rice as well.
shoulder press (4x10) 65lbs, 85lbs, 95lbs, 105lbs
close grip bench (3x12) 95lbs, 135lbs, 155lbs
shruggs (3x12) 45lbs, 55lbs, 65lbs
DB lateral raise (3x12) 15lbs, 20lbs, 25lbs
BB front raise (3x12) 20lbs, 30lbs, 40lbs
face pull (3x12) 50lbs, 80lbs, 100lbs
cable rope pulldowns (3x15) 100lbs, 120lbs, 130lbs
abs 20, 15, 10, 5
i need to try and find a way to have a spotter with me or i feel like i am not going to be making any progress. it sucks not being able to go until actual muscle failure on things like shoulder press, close grip bench, etc...
doing the 'shoulder circles' helped my shoulder, i believe it is the rotary cuff thats f'ed up. i remember what caused the injury, its when i was struggling to get my left arm up on the incline DB press... my form was all outta wack, so i'm focusing on doing proper form now with every rep i do. form > weight i think.....
i cleaned up my diet a little bit as well, got some oatmeal now for breakfast in the morning to go along with some eggs and a scoop of whey. (in the oatmeal, yum). got some brown rice as well.
Criminal10dinC
New member
warm up before.. whatever muscles you are gonna work them with light weight...
stretch after. if you stretch before weights you increase chances of injuries.
insomnia is a side effect of testosterone, unfortunately with your high body fat and poor diet this is gonna be worse and make it difficult to grow muscle. you definately need sleep to build muscle. this is yet another reason why its important to be in top shape before starting a cycle.
stretch after. if you stretch before weights you increase chances of injuries.
insomnia is a side effect of testosterone, unfortunately with your high body fat and poor diet this is gonna be worse and make it difficult to grow muscle. you definately need sleep to build muscle. this is yet another reason why its important to be in top shape before starting a cycle.
Buildingup24
New member
Band work to warm up shoulders always works forme.
Also do face pulls light weight high rep (like 20+) before you do pressing work. It's kept my shoulders healthy.
That's my $.02
Also do face pulls light weight high rep (like 20+) before you do pressing work. It's kept my shoulders healthy.
That's my $.02
Joe, This kid never trained before going on this cycle. If he starts going into low reps, IMO, he is gonna snap something off.
Now ya got it bro....YES....FORM > Weight. Stick to that! Lighter weights 12-15 reps. If your gym has a power rack you can set the side bars up to spot yourself. I'll try and find a video.
Theres nothing wrong with your shoulder workout bro, but i think theres too much shit in there. Try standing overhead barbell press. This is the one big shoulder blaster that hits everything. 1 empty bar warmup set to almost failure then light enough for 3-4 work sets to allow 12-15 reps.
HOWEVER....start with the arm circles and the rotator warmups with the plates you should have youtube'd. After the barbell press finish with some front and side laterals. If you want to do traps on shoulder day too then do heavy Barbell shrugs.
Here is a video that explains how to use the power rack properly in your situation(not having a spotter. So you can go til you fail and just let the weight down.
You can apply this principal to seated military press, squats, whatever. SO you never have to worry about getting stuck or pinned.
Bench Press Safely with the Powertec Power Rack (with Ian Lauer) - YouTube
You can also use the smith machine for alot of things but it keeps you in one range of motion like it or not. With the rack you can use natural range always.
You can apply this principal to seated military press, squats, whatever. SO you never have to worry about getting stuck or pinned.
Bench Press Safely with the Powertec Power Rack (with Ian Lauer) - YouTube
You can also use the smith machine for alot of things but it keeps you in one range of motion like it or not. With the rack you can use natural range always.
