posted Sat, 01/28/2012 - 11:00
3613
FRUSTRATED!!
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Ok, STILL having some issues with the rotator cuff. It's no longer a sharp pain but it is DEF tightening up inside as if it's protecting itself. Its mainly with straight bar routines which is pretty much my entire chest and shoulder routines. Arms, Back and Legs seem unaffected. Now this reallllly fucking sucks cuz my cycle is hitting its stride :(
Here are some options i have come up with and would like some input and/or any other suggestions you guys could come up with:
1.) take a wk or two to rehab the shoulder
2.) stay on track but resign myself to cablework for chest and shoulders (which in all liklihood could lead to disproportion)
3.) drop cals and weights and up reps and change up my goals
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swiss bar or strongman log to do presses with-use a neutral grip and it will take a huge sgtrain off of the shoulder while you are trying to rehab it.
H I had the same problem and I tried a lot of things and what I found worked for me was all three you listed. First take a week or two off even straight bar benching(keep any type of pressure off that area) When you start back up again do exercises that have a natural movement. Your arms move naturally in ward so stick to dumbbell and cables. Last higher reps lower weight about 12reps, get maximum blood flow without putting any unnecessary pressure on that area. You can still get an incredible workout and I would do this for two to three months.
I have found that doing high rep resistance band exercises can help a ton with rotator cuff pain. A guy at my gym only benched in a shirt while he was training for a triple ply meet and developed a problem with his left shoulder (his weaker side). After doing lots of high rep assistance work with resistance bands and rolling his shoulder on a croquet ball he was able to lift in the meet.
It sounds like a scar tissue build up (maybe)? Might be worthwhile looking down that street.
AnonGoing back to your original post and reading this one I thought on this a couple more hours and my verdict is in. This is IMO from many years and several shoulder injuries that sound very similar if not identical.
Take any stress that aggravates this injury off the table. Sleep different if you have to. Take the time now for this may haunt you for a long time worse yet forever.
Does it bother you when you use dumbbells as well?
sgtstedankoPersonally, I would take time off to rehab brother: ( While focusing on what you can do. Maybe some lighter weight, tempo exercises to strengthen different stabilizing muscles. I wouldn't want to set myself back anymore than need be... Weeks, or months later?
yeah, I know... thats why it was #1 ... I'm heading into wk 8 and feeling fucking GREAT (except for my shoulder) But I am running a 16 wk cycle so 2 wks won't put me back too much and I'll still have 6 wks on the back end to pick it up (as long as I don't fall for that "have to make up for lost time" bullshit! ((LOL))
THX GUYS! This is why I come here... to separate my head from the juice
JtizzleI'm sure you will but please keep all of us posted as I am sure many other members have or will run into situations like this.. Won't ask ya to do it for me as that would do no good but at least do it for the other members you actually like.. Good luck with it brother!
sgtstedankoAh, tears in his eyes I guess. Buck up brother, I still love ya
no gimp
why would you say that Jt? I don't have a problem with you. I have never had a serious issue with you one way or the other... I think someone needs a hug
Jtizzleas a matter of fact I DO need a hug if you are offering
a hug , a 3ml shot of test and a cpl a-dex caps...
Anonis it me or did the room just get real hot and the estrogen levels shoot up?
Jtizzleman-o-pause.. sorry to ruin the mood guys and grrrl!
X2 much better to take 2 weeks of then be out for 6 months.
it happens bro. Im still slightly rehabbing mine. its like a sore pain kinda sharp. whenever im doing military presses or bench or anything straight bar. I found lighter weights and more reps helps.
Why was I downvoted smh
Fixed!
Thanks appreciate it..
I get it in my left shoulder when i do flat barbell bench
What about doing some rotator cuff exercises as a warm up before work outs
http://www.youtube.com/watch?v=x9bvVGFYl-8&feature=related
not sure that'll work seeing that Ive already got some damage... my goal is to not cause any further damage and take myself OUT... worth some research though
Ive been going through the same thing. What I learned about what's helped me is to space out my chest shoulders and bicep routines. I work each body group once a week. I don't do any of the 3 muscle groups on consecutive days. Also my body talks to me really good so if I feel a twinge or ache i use a less impactfull routine. So let's say I'm doing standing bicep curls and I feel that twinge or strain I stick to iso's or sitting machine curls or some preacher curls. I think u see what I'm saying I'm sure u know how to listen to ur body. It's not easy cuz I'm a stubborn mofo and try and push thru. Once u find the right excersises to stay pain free you'll wish u done it earlier.