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  1. #26
    Frequent Poster Priam's Avatar
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    hey, from reading all this I think I may have a problem. when I am shoulder pressing, I only feel it in my left shoulder, not my right. I also have a similar problem when benching. I can feel my left chest working but for sum reason I feel it more in my right shoulder slightly more than in my right chest.???????

    thanks

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    Default shoulder training

    Hi,
    This is jessica,i given the three external rotation exercises Choose one. Dont do all three. In the first sample, resistance is provided by using an immovable object; In the second, resistance is provided by using dumbbells. In the third, resistance is provided by the use of resistance bands.to fallow the rules care fully.
    =================================================
    jessica

    Link removed
    Last edited by Saurus; 08-14-2008 at 05:18 AM.

  3. #28
    Psychosociety Graeme's Avatar
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    good post, i think that you should post demonstration videos of these warm ups =)
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  4. #29
    Coming Up The Ranks pumpupthevolum's Avatar
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    Quote Originally Posted by Graeme666 View Post
    good post, i think that you should post demonstration videos of these warm ups =)

    Or pictures just to get the idea, not sure on how to do them.

  6. #31
    The Strategist Frankoman's Avatar
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    Default

    Quote Originally Posted by mike0001 View Post
    The information is so useful to maintain the shoulder. I also needed the some tips and ideas for the shoulder training . My friend suggested a site named....[url removed]
    Spam..?
    Last edited by Frankoman; 08-01-2009 at 12:28 PM. Reason: Removed SPAM LInks
    "If a job is worth doing, it's worth doing properly."

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  7. #32
    Seasoned M&S Veteran BLITZKRIEG's Avatar
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    Thanks for posting this Sticky Doug

  8. #33
    M&S Elite Member Perseo's Avatar
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    Oh, didn't see this one before. I'll add dumbbell ones to my routine, thanks Doug!

  9. #34
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    my internal roation is stronger than external roation,

    1) shall I use more weight on internal?
    2) I have been told to never use more than 5kg, is that true?

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    When it says internal or external, is it important to do one exercise for each or just one of them?
    Don't talk about it, just be about it.

  11. #36
    M&S Injury Advisor yitmy's Avatar
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    Quote Originally Posted by mu7861 View Post
    my internal roation is stronger than external roation,

    1) shall I use more weight on internal?
    2) I have been told to never use more than 5kg, is that true?
    Internal rotation is accomplished by 3 muscles, external rotation only 1. Thus the reason for felling more weak with the movement. Do you need to add more weight? You should train your rotator cuff periodically unless you have an injury then much more frequent(daily) may be needed.
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

  12. #37
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    Quote Originally Posted by Doug View Post
    As an integrall part of any shoulder workout the muscles of the rotator cuff; the teres minor, the infraspinatus, the supraspinatus, and the subscapularis, should also be Trained/warmed up due to the outer rotators being made stronger by heavy shoulder presses, side lateral raises, rear delts etc. Neglecting the inner rotators is foolish and puts you at risk for injuries of the shoulder, which normally happens to a lot of weight/strength trainers. Once damaged recovery can take many months to repair...

    Make sure you thoroughly train/exercise/strengthen the rotator cuff muscles....

    Rotator Cuff Exercises
    Three samples of internal rotation exercises and three external rotation exercises are given. Choose one. Do not do all three. In the first sample, resistance is provided by using an immovable object (isometric exercises); in the second, resistance is provided by using dumbbells (handheld weights); in the third, resistance is provided by the use of resistance bands. See equipment. (Exercises that use dumbbells may also be performed without weights to decrease difficulty)

    Isometric Internal Rotation
    Stand near the end of outer corner of wall.
    Bend elbow to 90-degree angle and keep elbow close to body, lower arm level with floor.
    Press palm of hand into wall for 10 seconds. Repeat exercise on other side.

    Internal Rotation using Dumbbells
    Lie on side.
    Hold dumbbell on same side, Bend elbow to 90-degree angle. Keep elbow against body.
    Slowly lift dumbbell upward and toward body.
    Pause, and return to start.
    Repeat 10 times. Repeat exercise on other side.

    Internal Rotation using a Resistance Band
    Attach resistance band to doorknob / wall.
    Stand with right side to wall.
    Hold resistance band with right hand.
    Bend elbow to 90-degree angle, hand facing frontward and elbow close to body.
    Slowly rotate hand toward the middle of the body.
    Return to starting position.
    Repeat 10 times. Repeat exercise on other side

    Isometric External Rotation
    Stand with side to wall.
    Bend elbow to 90-degree angle. Keep elbow close to body.
    Press back of hand into wall for 10 seconds. Repeat exercise on other side

    External Rotation using Dumbbells
    Lie on left side.
    With right arm, hold dumbbell next to body, elbow bent 90-degrees.
    Slowly lift upward until back of hand faces backward.
    Return to starting position.
    Repeat 10 times. Repeat exercise on other side

    External Rotation using Resistance Band
    Attach resistance band to doorknob / wall.
    Stand with left side to wall.
    Hold resistance band with right hand.
    Start with right hand in middle of body, elbow bent 90-degrees.
    Slowly stretch band by moving arm outward until back of hand facing backward.
    Do one set (10 repetitions) Repeat exercise on other side.

    Lateral Raise using Dumbbell
    Stand or sit in chair.
    With arms at side and thumbs pointed upward, slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
    Repeat 10 times.

    Lying Lateral Raise using Dumbbell
    Lie on left side. Hold dumbbell in right hand in, placed in front of thigh, palm facing leg. Keep elbow slightly bent. Raise dumbbell slowly until arm is at 45-degree angle.
    Return to starting position.
    Repeat 10 times. Repeat exercise on other side.

    Lateral Raise with Internal Rotation using Dumbbell
    Stand or sit.
    With arms at side and thumbs pointed toward ground (shoulders internally rotated), slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
    Repeat 10 times.
    Well this is really great information I really impress to read and I also follow this information for Shoulder Exercise it really work Thank you so much to share this information.

  13. #38
    Coming Up The Ranks Zer0's Avatar
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    great information that i missed whilst trawling through the forums on my first few weeks here.

    I will be adding the dumbell internal and external ones to my shoulder days.

    Thanks Doug.

  14. #39
    Größte Mutter im Zimmer Abaddon's Avatar
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    Since I've only started using a dedicated shoulder routine in the last few months, this thread (or, more appropriately, Dougs 1st post) is important reading.

    Thanks Doug!!
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

  15. #40
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    Any reason I could not do this at home before heading to the gym for shoulder day?
    Theories are not facts.

  16. #41
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    Just what I was looking for. Shoulders really need to be looked after.

    Will incorporate these into my routine. Thanks a bunch Doug!

    I had a question;

    I've read at quite a few places where the seated behind neck barbell press (with back support) is strongly discouraged, since the angles you're working at are so awkward, that they can lead to serious shoulder injuries.

    Is this correct? If so, do I replace it with dumbell press? or some other exercise?

    Cheers!

  17. #42
    Größte Mutter im Zimmer Abaddon's Avatar
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    anything involving bringing the bar behind your head is a bad idea. Some people can do it without it being a problem, but most people cannot.

    Seated dumbbell OH press is an option, but I would recommend you stand and perform Military press.

    Better exercise, IMO.

    And even better still would be to do Military first, followed by dumbbell press, so as to target the stabiliser muscles better. 2-3 sets of each in a shoulder workout is a good idea.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

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    Thats what I had heard too! Thanks Abaddon.

    Just to clarify, when you say Military press, you are referring to the Front barbell shoulder press?

  19. #44
    Größte Mutter im Zimmer Abaddon's Avatar
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    Quote Originally Posted by ahmadrulz View Post
    Thats what I had heard too! Thanks Abaddon.

    Just to clarify, when you say Military press, you are referring to the Front barbell shoulder press?
    Here it is:
    http://www.muscleandstrength.com/exe...ary-press.html
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

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    Coming Up The Ranks birdwatcher's Avatar
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    great info! I've had problems with my rotator cuff for years due to many years of competitive softball. (my favorite sport which I can no longer play , sad face). I'm supposed to be in physical therapy at the moment but I figured I'd see what I can do for it rather than pay some one a bunch of money to watch me do exercises I already know how to do.

    I guess they're there for a reason and I'll probably end up hurting myself more but thought I'd give it a try. I'm can tell it's getting stronger but still having some problems with the scapular winging.
    SNickell

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    Are there any good videos available showing good rotator cuff exercises to do? Thank You!

  22. #47
    M&S Elite Member monty1104's Avatar
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    Default Important Information for Shoulder Training.

    1 question and 1 comment.

    Question: would it be wise to do rotator cuff exercises before doing bench press as well, since the deltoids come into play while benching?

    Comment: after looking through some videos, I found a physical therapist who said not to go above 5lbs on rotator cuff exercises, because if you do, the deltoid is then used to take the extra weight, therefore the rotator cuff exercise becomes a generic shoulder exercise.
    Progression every session.

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    Quote Originally Posted by gutterboy View Post
    Are there any good videos available showing good rotator cuff exercises to do? Thank You!
    Here you are:

    DieselCrew.com - Shoulder Rehab Protocol:
    http://www.youtube.com/watch?v=A0ONHZmsFec
    Fitness Questions & Answers:
    fitness-questions.blogspot.com

  24. #49
    M&S Injury Advisor yitmy's Avatar
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    Ah yes good routine...and very good for shoulder blade, but many of the exercises could be quite problematic depending on your shoulder and muscular build. I did not see very much to strengthen the rotator cuff musculature though until 843 minutes in.
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

  25. #50
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    Hey Guys,
    When I do side lateral raises, I have to use super light weights, like 4kg, otherwise my shoulders pop/click and it feels horrible.
    Is this unusual?

 

 

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