I've been off weights for 5 weeks now and need a good routine that is easy on the shoulder. one that promotes good muscle gains while ensuring a 100% recovery for my shoulder.
I incurred this shoulder injury on the bench press and lateral pull downs, the sensitive part is on the front next to the color bone.
help me find a routine that is safe for the shoulder.
my goals: gain weight and muscle mass
I'm no physical therapist, but a friend of mine who had a bum shoulder said that Arnold Presses were a lot more comfortable for him than Military Presses as a main shoulder exercise when he was hurt.
He also tended to use more moderate weights and was very very strict on form while his shoulder was fubared
For what it's worth,
I'm no therapist either but what ever you do, start out light and make sure your form is perfect - don't push the weights up untill you are completely pain free. As for a routine, I think sticking to dumbell work would be the safest. Seated overhead press, front and side raises - I'm even thinking shrugs with some pretty light dbs maybe 50% of the weight you've been using to increase circulation in the injured area. Be careful and good luck.
Age - 43
ht - 5' - 7"
wt - 152 lbs
bf% - 10.5%
pipe dream goal 175 lbs @ 10% bf
making the switch to power lifting
"I'm gonna die with a dumbell in my hand." - stpatrick44
Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding