Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Faust on June 12, 2006, 03:21:04 AM
-
Ok, i have some shoulder problems. Nothing acute, just bad shoulders i guess. I still wanna keep training. What's the safest way to do this?
I'm thinking:
- good warmup, get the blood flowing
- dumbbell instead of barbbell
-While doing your reps, go slow: 2 seconds up, 2 seconds down. This way you save your joints and your muscles gets more action. Concentrate on the reps, dont rest in between sets, dont lock the joints, keep constant pressure. Maybe use partial ROM.
Correct?
Remember: The MAIN POINT i'm trying to do is to save my joints (while working out), not build muscle or anything. What do you think is the best training method for removing stress from the joints?
Any ideas/suggestions/comments?
-
Having had and later found ways to avoid the same problems for decades, I know you're on the right track:
-No lower than 8-10 reps/set, and no more than 1 minute rest between sets. Doing this, you can use normal speed for each rep, or can use the super-slow method you've described. Moderate reps in the 8-12 range are best for growth anyway, and remove the amount of stress. Adjust the reps upwards or the rests between sets downwards to further reduce stress as needed.
-Avoid any exercises that are inherently tough on the shoulders. Instead find good substitutes that include the possibility of using cables and machines. The effect varies by machine-some are better, some aren't. Include any calisthenics that work well without creating joint problems.
-Order the exercises so that the more stressful ones are done as the 2nd or 3rd exercise, after first using exercises that don't hurt the joints and further warm up the area.
-Do any cardio or other general body exercises prior to lifting.
-Intensity techniques can increase the desired stress on the muscle while using less weight and thus reducing joint stress. Compound supersets & trisets and negatives are examples. Pre-exhaust would be another, as would partials and rest-pause. Partials can be used in two ways-at the end of a set after reaching failure, or doing full sets of just partial reps that are 50-90% of full ROM. Takes some experimenting; for example on preacher curls eliminating the top and bottom 8th of the ROM helps in two aspects. Stopping before the very bottom will avoid ligament stress around the elbow while at the top it will keep stress on the muscle. With squats, a 50-60% ROM with bench squats can be easier on the knees.
-Don't work out in cold temperatures; if you do wear extra layers of clothing.
-
Thx, taking notes.
-
To help "save" my shoulders I do the behind the neck press (only once or twice a month at most) on the Smith Machine. Since I normally train alone, to unrack a barbell from the standard seated press, kills my shoulders. The majority of the time I do front military's instead revolving around dumbells more than barbells.
I also prefer the "Charles Glass" way to perform side and rear laterals.
-
Ok, i have some shoulder problems. Nothing acute, just bad shoulders i guess. I still wanna keep training.
glucosamine/chondroiton/MSM
any combo of........or all three
-
glucosamine/chondroiton/MSM
any combo of........or all three
I agree but remember it takes months for glucoamine to work so don't quit after 2 weeks because you don't feel the difference. My wife had her knee scoped a couple years back and now after staying on the glucoamine she is doing light squats and just won her weight class in our prov. champ. this weekend.
-
I agree but remember it takes months for glucoamine to work so don't quit after 2 weeks because you don't feel the difference. My wife had her knee scoped a couple years back and now after staying on the glucoamine she is doing light squats and just won her weight class in our prov. champ. this weekend.
usually about 6 weeks
-
usually about 6 weeks
I saw signs of improvement after about 3 weeks after takin a shitload of all three (shoulder)
-
I saw signs of improvement after about 3 weeks after takin a shitload of all three (shoulder)
yeah with all three, glucosamine takes a while like i said about 6 weeks
-
glucosamine/chondroiton/MSM
I'm sure they'll help repair damage but won't remove the cause(s) of pain.
-
I'm sure they'll help repair damage but won't remove the cause(s) of pain.
I agree, I tried it for my elbow and i found i was just wasting money.
-
I agree, I tried it for my elbow and i found i was just wasting money.
Did you give it enough time and were you taking the correct doses? (1500/1200/500)
-
GLC 2000 or GLC 5000. Absolutely the best for joints. Originally developed for race horses. Many many MMA fighters use it as do several other professional athletes. Go to www.glcdirect.com (http://www.glcdirect.com)
-
one of the things that i do that helped me a lot on elbow and wrist problems is to not lock out on the exercises like bench press, triceps pull downs , french press, skull crushers , etc...
On bench press for example, i go down with the bar until it touch my chest, but on the up portion of the movement i never lock out completely...
Man, what i difference it makes!!! :o and on a side note, i think its even better because i feel more tension in my chest with this