I have been doing this routine (recommended to me on these forums after I hurt my knee) and my left rotator cuff hurts a bunch (my joints have never been GREAT and my left shoulder has felt a bit iffy for a couple months now) and I was wondering if there was anything I could change to avoid this pain.
Day 1 Chest and abs
Day 2 Back and shoulders
Day 3 Rest
Day 4 (see Day 1)
Day 5(see Day 2)
Days 6&7 Rest.
4-5 sets for everything...staying in a 8-12 rep range (less than 8 lower the weight and more than 12 increase the weight).
No squats or deadlifts? Hurt knee or not, I can't believe anyone on this forum told you to do this routine.
You need to post videos for us to critique your form.
Google the sleeper stretch. You lay on your side, rest your head on your shoulder, grab your wrist and pull it towards the floor while its bent at 90 degrees. Glenohumeral internal rotation deficit can put a lot of strain on your shoulder while benching.
Originally Posted by Pimpstick
I told him to do that routine. With a injured knee you don't mess around with exercises like deadlifts and squats. Besides which it was only supposed to be temporary until his knee healed.
And Mr. Neader you stated that your joints have never been great and that your left shoulder has felt iffy for a couple of months now...however you did not provide me that information in your previous post where I replied to you about two weeks ago. That was kind of important since had I known that, I would have recommended something different.
If something hurts do not do it...no matter how potentially good it is.
First I'd go and get checked out and get the green light from a doctor for training again. Then I would find out what exercises I could do without pain and work on those.
The only exercise that ever consistently made my shoulder feel iffy were dumbbell raises and I had never
had any shoulder pain outside the gym until yesterday. (My previous routine was a mess and included
a whole day of just shoulder exercises) I got a PM from a member about this post and have realized that
it most likely has something to do with using an inconsistent grip when doing bench. Benching yesterday is
most likely what caused the problem. The gym at my school is very crowded and I often have to use a skinny
bar for bench because the regular ones are all taken and I think I end up putting my hands way too far out. I am
18 years old by the way so my joints aren't absolutely TERRIBLE...yet.
Try scarecrows and facepulls as prehab. I was having bad rotator tendonitis and that realy helped ot.
In any exercise that is hampered use lower weights and work your way up until your rotator cuff is stronger. You should really include rotator cuff specific exercises in your routine. There are plenty out there.
Be careful with shoulder pain. An MRI showed my pain was a torn labrum in my cuff. Surgery made it stronger than before. I fear my right shoulder might be next. Doc told me any exercise where you raise your hands over your head is not good for weak shoulders. Go lightly and increase weight very slowly over time.
my left shoulder has been giving me pain for the past couple weeks. I stopped doing incline, flys, and mil. press to avoid hurting it more. Usually it goes away but I iced it twice today. I hope it goes away soon.
Pushing exercises cause you tight internal rotation. Do this stretch and you will feel much better.