shoulder problems.....need help with workout

[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