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JDid23
New member
no........ I've been doing dynamic stretching before workouts besides today because i had to get to the gym in time in order to pickup my dad afterward. I am going to try DB Rows instead of BB Rows for my next routine.
working on a new routine
- Thread starter JDid23
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no........ I've been doing dynamic stretching before workouts besides today because i had to get to the gym in time in order to pickup my dad afterward. I am going to try DB Rows instead of BB Rows for my next routine.
Andalite
Elite Bodybuilder
^^^ To me, Rows are EXTREMELY crucial. I think having a strong back is essential in general. On my press days (I dunno why I even call them such), I perform 3 types of rows in general:
1.) One variation of HEAVY rows. I don't usually do 1 rep maxes on these but I will try doubles and triples. Usually I choose between Dumbbell Rows and Chest Supported Rows. Every once in a while I will throw in some Barbell Rows. Not often though and that only when I am bored or stagnating. So, I do 3 sets of these for 2-3 reps each. Sometimes I'll do a 4th set and go all out for 5-6 reps but never any more. Basically, I'll finish my requirements with the first 3 sets and then if I feel gun-ho I'll try for 1 more.
2.) Next, I will perform 3 sets of either high cable rows, low cable rows, v-bar rows, straight bar rows, etc for 8-10 reps.
3.) I finish off with 2 sets of high reps (15 to 20) of facepulls.
I'm just sharing what I do. I also do Pull-ups and one more exercise for 3-4 sets on my Pistol squat day. That basically summarizes all my back training
You should definitely do DB Rows. I think they are super-fun and have great results in terms of developing upper back strength which helps in pressing and much much more importantly: in deadlifting.
1.) One variation of HEAVY rows. I don't usually do 1 rep maxes on these but I will try doubles and triples. Usually I choose between Dumbbell Rows and Chest Supported Rows. Every once in a while I will throw in some Barbell Rows. Not often though and that only when I am bored or stagnating. So, I do 3 sets of these for 2-3 reps each. Sometimes I'll do a 4th set and go all out for 5-6 reps but never any more. Basically, I'll finish my requirements with the first 3 sets and then if I feel gun-ho I'll try for 1 more.
2.) Next, I will perform 3 sets of either high cable rows, low cable rows, v-bar rows, straight bar rows, etc for 8-10 reps.
3.) I finish off with 2 sets of high reps (15 to 20) of facepulls.
I'm just sharing what I do. I also do Pull-ups and one more exercise for 3-4 sets on my Pistol squat day. That basically summarizes all my back training
You should definitely do DB Rows. I think they are super-fun and have great results in terms of developing upper back strength which helps in pressing and much much more importantly: in deadlifting.
if it is rotator cuff then probably the most likely problem is the style you bench with.
about the rows i think you should stick with bent over bb rows, keep it strict tighten your core and dont swing the weight up at all, go lighter if you have to and keep it controlled. Once you stall switch to one arm db rows 3 sets 6-10 reps then finish with a 20-30 rep set of kroc rows
JDid23
New member
yeah anda i am going to do DB Rows in my next routine... sick of BB Rows.. EM, i am switching up once i start plateauing on most of my lifts, so that is when i'll make the switch to DB Rows
also, does anyone have any ideas on what i should do if i have a rotator cuff injury?
tomorrow i have- deads, db lunges, dips, bicep curls, seated calves, and incline DB
also, does anyone have any ideas on what i should do if i have a rotator cuff injury?
tomorrow i have- deads, db lunges, dips, bicep curls, seated calves, and incline DB
Andalite
Elite Bodybuilder
I think you should lay off any direct pressing right now. To better assess on what sort of injury you have - because you might not be injured at all, I'd like you to do something.
First, I want you to do Overhead Shrugs with a barbell. It's a shoulder prehab exercise. Tell me how these go for you. Do 3 sets of 10-12 reps. This should be light and easy. You aren't supposed to go balls to the wall or even look for a challenge while doing these. They're an assessment test.
Next, do some facepulls. 3-4 sets of 10-12 reps. Again: these should be easy. I'll give you videos so you know what I am talking about.
Then, do some push-ups. How do these feel?
What I suspect is just some temporary wear and tear which you're experiencing. Take some time off from the pressing, do the shoulder prehab exercises for 2-3 weeks at the most and you'll get better.
The drawback of shoulder issues is that you have to work very hard on your back exercises. Doing just one row exercise won't help you long term.
You should also consider seeing a doctor. I remember feeling like you a couple of years ago and these were symptoms of people who have genetically loose shoulder joints. This means it's easy to have shoulder dislocations. I wish I had worked on my prehab and rehab at the time but I was ignorant of these details and didn't see a doctor till I was rushed into the hospital with a dislocated shoulder. So please consider meeting a professional.
If you do have shoulder issues, it's fine. I can help you get back on your feet once the doctor deems you having the problem and stabilizing yourself from injury's way.
Also, you mentioned having the problem while doing rows and stuff. I still don't think you have shoulder injuries per se but I think you should lay off the barbell rows and do something which is more efficient at what you're wanting: a strong upper back. Do some dumbbell rows and cable rows.
So yeah: first do the prehab exercises I listed out and drop all pressing exercises (save the push-ups) and tell us how they felt. You might be fine in just a week so don't think you are compelled to lay off pressing for 2-3 weeks. You're not. But 2-3 weeks is a good range to gauge whether a problem exists or not. BUT, I think you should see a doctor nonetheless. We're just a bunch of people typing away on a forum...a doctor will be FAR more suitable in assessing you.
Overhead Shrugs: YouTube - DeFrancosGym.com - Exercise Index: Barbell Overhead shrugs
Facepulls: YouTube - DieselCrew.com - Shoulder Rehab - Face Pulls
Dumbbell Rows: YouTube - M15 W3 Squat Day.wmv (start at 1:50)
First, I want you to do Overhead Shrugs with a barbell. It's a shoulder prehab exercise. Tell me how these go for you. Do 3 sets of 10-12 reps. This should be light and easy. You aren't supposed to go balls to the wall or even look for a challenge while doing these. They're an assessment test.
Next, do some facepulls. 3-4 sets of 10-12 reps. Again: these should be easy. I'll give you videos so you know what I am talking about.
Then, do some push-ups. How do these feel?
What I suspect is just some temporary wear and tear which you're experiencing. Take some time off from the pressing, do the shoulder prehab exercises for 2-3 weeks at the most and you'll get better.
The drawback of shoulder issues is that you have to work very hard on your back exercises. Doing just one row exercise won't help you long term.
You should also consider seeing a doctor. I remember feeling like you a couple of years ago and these were symptoms of people who have genetically loose shoulder joints. This means it's easy to have shoulder dislocations. I wish I had worked on my prehab and rehab at the time but I was ignorant of these details and didn't see a doctor till I was rushed into the hospital with a dislocated shoulder. So please consider meeting a professional.
If you do have shoulder issues, it's fine. I can help you get back on your feet once the doctor deems you having the problem and stabilizing yourself from injury's way.
Also, you mentioned having the problem while doing rows and stuff. I still don't think you have shoulder injuries per se but I think you should lay off the barbell rows and do something which is more efficient at what you're wanting: a strong upper back. Do some dumbbell rows and cable rows.
So yeah: first do the prehab exercises I listed out and drop all pressing exercises (save the push-ups) and tell us how they felt. You might be fine in just a week so don't think you are compelled to lay off pressing for 2-3 weeks. You're not. But 2-3 weeks is a good range to gauge whether a problem exists or not. BUT, I think you should see a doctor nonetheless. We're just a bunch of people typing away on a forum...a doctor will be FAR more suitable in assessing you.
Overhead Shrugs: YouTube - DeFrancosGym.com - Exercise Index: Barbell Overhead shrugs
Facepulls: YouTube - DieselCrew.com - Shoulder Rehab - Face Pulls
Dumbbell Rows: YouTube - M15 W3 Squat Day.wmv (start at 1:50)
JDid23
New member
thanks for the responses guys.... tomorrow i'll try to go a little early and give that a shot.
it is feeling a lot better at the moment- barely have any pain at all
if i do those exercises and it doesn't hurt, am i okay to do incline DB tomorrow or do you think i should lay off for 2-3 weeks before trying it again? If the pain persists i'll see a doctor
it is feeling a lot better at the moment- barely have any pain at all
if i do those exercises and it doesn't hurt, am i okay to do incline DB tomorrow or do you think i should lay off for 2-3 weeks before trying it again? If the pain persists i'll see a doctor
