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Recent Shoulder Soreness, Can recommend a good shoulder routine?
Posted on 7/3/17 at 1:51 pm
Posted on 7/3/17 at 1:51 pm
Here's my current shoulder routine:
Standing BB press
DB Shoulder Press
Upright BB(straight bar) row
Seated Bent-over Rear Delt Raise
Rear delt machine
Lat Raise supersets
Had some soreness (tendon soreness not muscle) 2 weeks ago, so I rested last week and I feel back to normal. I am 20 and lifting for mass. So please recommend what I should tweak to my routine, or suggest a new routine. I've heard that the BB press and upright rows are bad for you and I had ignored it till now. Starting to think that these may be the problem. Thanks in advance
Standing BB press
DB Shoulder Press
Upright BB(straight bar) row
Seated Bent-over Rear Delt Raise
Rear delt machine
Lat Raise supersets
Had some soreness (tendon soreness not muscle) 2 weeks ago, so I rested last week and I feel back to normal. I am 20 and lifting for mass. So please recommend what I should tweak to my routine, or suggest a new routine. I've heard that the BB press and upright rows are bad for you and I had ignored it till now. Starting to think that these may be the problem. Thanks in advance
7
Posted on 7/3/17 at 2:03 pm to NorceauxTigerFan
My first reaction is that's a lot of volume focused on a relatively small muscle group.
If you had soreness in your tendon, are you doing anything for your rotator cuffs?
Watch this video: LINK
If you had soreness in your tendon, are you doing anything for your rotator cuffs?
Watch this video: LINK
Posted on 7/3/17 at 2:06 pm to NorceauxTigerFan
If you Google any muscle group followed by "excercises" you will get your choice of image charts like this:
Posted on 7/3/17 at 2:07 pm to Bmath
I have foolishly skipped rotator cuff exercises (I've only been lifting continuously for like 5 months). I will start including them. Do you suggest doing them on shoulder day?
Posted on 7/3/17 at 2:20 pm to NorceauxTigerFan
Sure, use it as a warm up before you lift.
Posted on 7/3/17 at 2:35 pm to NorceauxTigerFan
Go with what bmath is saying.
Work those sits muscles (supraspinatus, infraspinatus, teres major and minor, and subscapularis)
Work those sits muscles (supraspinatus, infraspinatus, teres major and minor, and subscapularis)
Posted on 7/3/17 at 2:37 pm to NorceauxTigerFan
Warm up with band pull aparts on shoulder and chest days
Posted on 7/3/17 at 2:44 pm to NorceauxTigerFan
Depending on your goal you could alternate bt bb shoulder and Db shoulder work each week. You can even do the Db or bb with one arm
Just make sure your chest day is on a day that allows full recovery from shoulders or its maximized
Just make sure your chest day is on a day that allows full recovery from shoulders or its maximized
Posted on 7/3/17 at 3:34 pm to NorceauxTigerFan
Seriously, spend some money on Crossover Symmetry
Posted on 7/3/17 at 4:32 pm to NorceauxTigerFan
Shoulders:
Leaning cable raise 3x8
Standing press 3x12/10/8
DB shrugs 3x12/10/8
Bent over reverse fly 3x12/10/8
Barbell upright row 3x12/10/8
Face pulls 3x12/10/8
Finisher: DB military press 4x15-20
Leaning cable raise 3x8
Standing press 3x12/10/8
DB shrugs 3x12/10/8
Bent over reverse fly 3x12/10/8
Barbell upright row 3x12/10/8
Face pulls 3x12/10/8
Finisher: DB military press 4x15-20
Posted on 7/3/17 at 6:11 pm to LSUfan20005
quote:
Crossover Symmetry
Can't advocate rotator cuff band work enough. If you lift heavy (for you) on shoulders and bench you WILL have rotator cuff problems if it is ignored.
The last thing you want to have to go thru is a rotator tear. While not excruciating pain, it will follow you for the rest of your life and Ultimately lead to permanent discomfort (without surgery).
Nothing worse than not being able to wipe your arse . Ask any former long time baseball player.
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