Thread: Rotator Cuff Strain?

Originally Posted by bjg

hey for chest: avoid inclined flies with heavy weights , a good one would be to superset dumbell flat press and flat flies then do inclined press or you can do flat presses then superset inclined press with flat flies. you can do push ups flat, or chest higher than legs or legs high (that is the hardest one). the rest is fine
triceps: all what you mentioned are good i would do one arm triceps extensions at the end.you can use reverse grip or hammer grip.
now for inclined presses you can use a wooden board like 10-12 inches wide and 5 ft long and stone blocs to raise it up in an inclined, 30-40 degrees of inclination is enough. but BE CAREFUL
the side of your board leaning on the ground must be blocked against something like a wall because it could slide and you will hurt yourself. you can place your stone blocs 4- 5ft from a wall and place the board on the bloc on one side and the other side on the floor against the base of the wall.
OR you can buy an inclined bench the one used for inclined sit ups and use it for sit ups, inclined presses, and declined presses.

Yeah just discovered how to do incline on a stability ball jaja, its pretty cool if you don't have a bench and it is also harder, because you need to balance and that works the stabilizer muscles too, so i guess its killing 2 birs with one stone jajaja now on the chest routine you want me to change this?

Superset3:Incline Fly and Shrugs Rest 30-90 seconds for next superset

I dont get it thought you want me to remove shrugs? Like this?

Superset3umbbell Flat Press, Flat Flies and Incline Press AND shrugs? or no shrugs, also wouldn't it be better if i do the flies first and then go to presses since you usually use less weight on flies, so i go to press lets say im going 50 pounds, then i cant super set to flies because i cant do 50s on flies and i would have to change the weight etc..etc.. and you want me to do these three exercises without rest except maybe for the incline and the shrugs to change the weight, but i dont know how would the chest routine look like, can you copy and paste what i had and put the changes, that would be really helpful, if you dont want to, dont worry i understand jaja.

Originally Posted by wasep11

Yeah just discovered how to do incline on a stability ball jaja, its pretty cool if you don't have a bench and it is also harder, because you need to balance and that works the stabilizer muscles too, so i guess its killing 2 birs with one stone jajaja now on the chest routine you want me to change this?

Superset3:Incline Fly and Shrugs Rest 30-90 seconds for next superset

I dont get it thought you want me to remove shrugs? Like this?

Superset3umbbell Flat Press, Flat Flies and Incline Press AND shrugs? or no shrugs, also wouldn't it be better if i do the flies first and then go to presses since you usually use less weight on flies, so i go to press lets say im going 50 pounds, then i cant super set to flies because i cant do 50s on flies and i would have to change the weight etc..etc.. and you want me to do these three exercises without rest except maybe for the incline and the shrugs to change the weight, but i dont know how would the chest routine look like, can you copy and paste what i had and put the changes, that would be really helpful, if you dont want to, dont worry i understand jaja.

Chest:3 sets of flat dumbell press then3 sets of inclined dumbel press superseted with 3 sets of flat flies. sometimesyou can do an afterburn move like doing flies then presses with no rest. then you move to your pushups
. You can do shoulder shrugs with lateral raises, and dumbell shoulder presses, and front raise (light), and dumbell rear deltoids reverse flies (light weight)
=p

Originally Posted by bjg

Chest:3 sets of flat dumbell press then3 sets of inclined dumbel press superseted with 3 sets of flat flies. sometimesyou can do an afterburn move like doing flies then presses with no rest. then you move to your pushups
. You can do shoulder shrugs with lateral raises, and dumbell shoulder presses, and front raise (light), and dumbell rear deltoids reverse flies (light weight)
=p

jaja sorry to bother you man but you really confused me here Chest:3 sets of flat dumbell press then3 sets of inclined dumbel press superseted with 3 sets of flat flies. sometimes you can do an afterburn move like doing flies then presses with no rest. then you move to your pushups
. You can do shoulder shrugs with lateral raises, and dumbell shoulder presses, and front raise (light), and dumbell rear deltoids reverse flies (light weight).

The original format is this:
Superset1: Chest flies and External rotation rest 30-90 seconds for next superset

Superset2:Chest Press,Front raise and lateral raise, i combine them instead of doing them separately like 12 reps front raise i do 1 front raise then 1 lateral raise etc.. etc.. 30-90 seconds rest for next superset

Superset3:Incline Fly and Shrugs Rest 30-90 seconds for next superset

Superset4:Incline Press and Incline Pushups 60-90 Seconds rest. Repeat

Then just repeat everything 3 times

I just dont really how my workout should look like?
Like this?
3 sets dumbbell press

3 sets of dumbbell incline press superseted with flies

3 sets of flies superseted with Dumbbell press and incline or flat pushups

and then move to shoulders?

3 sets alternating shoulder press

3 sets front and straight arm side raise like i told you i do these like 1 rep front then 1 rep straight arm side raise, i use light weight and do 20 reps so it is 10 reps in each, but i you want me to do it separately that's fine just tell me, oh one more thing thought the side raise you put was bent arm or straight arm?

3 sets reverse flies

3 sets external rotation? maybe replace this for the dumbbell shoulder press, since my injury was caused when i was doing that so i don't know if it is safe even with low weight but you are the expert so ill leave that to you jaja

like that? I am nice and sore from the one i did, cant wait for back and biceps on Thursday 6 supersets of mass destruction jajaaj, so again pullups i do them slowly until i fail and then bang out 5-10 more reps assisted maybe more? or is it enough with those few 8-10 pullups i do slowly? im guessing since it is isometric kind of, it works just as well as doing 20 reps at a normal speed. Srry i posted it here incase you dont get it in the Private Message.

I tore my rotator cuff about three years ago and unlike the advice above that I didn't recieved kept going at it and almost injured myself permenantly until like the above advice saved my cuff to heal. It will never fully heal up due to it being a tear but will but almost 100% if you let the time heal it. I did a lot of pool exercise, slow swimming and rotating my army in circles and other motions to help re-build muscle around and keep my range of motion normal. It hurts like fire at first but after about month I got stronger and don't regret the TIME I took off to heal. I then used a lot of strength band resistance and eventually eased back into weight, total healing time about four months. Hang in there bro, sorry to hear that but you will get better bro!!!

Originally Posted by Chrisotpherm

I tore my rotator cuff about three years ago and unlike the advice above that I didn't recieved kept going at it and almost injured myself permenantly until like the above advice saved my cuff to heal. It will never fully heal up due to it being a tear but will but almost 100% if you let the time heal it. I did a lot of pool exercise, slow swimming and rotating my army in circles and other motions to help re-build muscle around and keep my range of motion normal. It hurts like fire at first but after about month I got stronger and don't regret the TIME I took off to heal. I then used a lot of strength band resistance and eventually eased back into weight, total healing time about four months. Hang in there bro, sorry to hear that but you will get better bro!!!

Damn man that sucks, i guess you learned the hard way jaajja, the first week i was really bummed i couldn't do anything, then i starting posting this on the internet, and finally on this forum, someone answered, and i feel pretty good its been about a month, and my shoulder feels great, minimum pain, i could do the exercises with no pain at all, really cool, im actually glad i kind of injured it because that is a lesson, ive learned alot about the shoulder and what a crazy joint it is, how to take care of it etc.., and now im following this routine, which is intense but save for my shoulder and as you can see i am not rushing, taking my time between workouts, chest and shoulder rest two days do abs in between this days, then back and biceps rest 1 day, tricep rest 1 day legs and repeat, hopefully one month of that and ill be good to go jaja, and you bet your ass im NEVER doing upright rows again lol, i always knew something was wrong with that exercise jaja. and yeah right ego, stupid ego theres this qoute "Dont let your ego get in the way of you success" pretty awesome quote coming from a petty awesome man. Hope you never get injured again, but the question is not when are you going to get injured the question is how smart are you going to work around that injury.

Originally Posted by wasep11

Damn man that sucks, i guess you learned the hard way jaajja, the first week i was really bummed i couldn't do anything, then i starting posting this on the internet, and finally on this forum, someone answered, and i feel pretty good its been about a month, and my shoulder feels great, minimum pain, i could do the exercises with no pain at all, really cool, im actually glad i kind of injured it because that is a lesson, ive learned alot about the shoulder and what a crazy joint it is, how to take care of it etc.., and now im following this routine, which is intense but save for my shoulder and as you can see i am not rushing, taking my time between workouts, chest and shoulder rest two days do abs in between this days, then back and biceps rest 1 day, tricep rest 1 day legs and repeat, hopefully one month of that and ill be good to go jaja, and you bet your ass im NEVER doing upright rows again lol, i always knew something was wrong with that exercise jaja. and yeah right ego, stupid ego theres this qoute "Dont let your ego get in the way of you success" pretty awesome quote coming from a petty awesome man. Hope you never get injured again, but the question is not when are you going to get injured the question is how smart are you going to work around that injury.

Please stop using jajajaja, I feel like I'm reading a post from an illegal LOL

You have to rest and when I mean by that is not weight training, just flexibility, and own resistance training. You will be able to add weight back after about 6wks once the are has began to repair itself. By not allowing proper time and healing you just continue to tear the area site over and over, leaving scar tissue this injuring yourself for life bro. Take it easy and remember Rome wasn't built in a day!


So Mote it Be
Chris

Originally Posted by wasep11

jaja sorry to bother you man but you really confused me here Chest:3 sets of flat dumbell press then3 sets of inclined dumbel press superseted with 3 sets of flat flies. sometimes you can do an afterburn move like doing flies then presses with no rest. then you move to your pushups
. You can do shoulder shrugs with lateral raises, and dumbell shoulder presses, and front raise (light), and dumbell rear deltoids reverse flies (light weight).

The original format is this:
Superset1: Chest flies and External rotation rest 30-90 seconds for next superset

Superset2:Chest Press,Front raise and lateral raise, i combine them instead of doing them separately like 12 reps front raise i do 1 front raise then 1 lateral raise etc.. etc.. 30-90 seconds rest for next superset

Superset3:Incline Fly and Shrugs Rest 30-90 seconds for next superset

Superset4:Incline Press and Incline Pushups 60-90 Seconds rest. Repeat

Then just repeat everything 3 times

I just dont really how my workout should look like?
Like this?
3 sets dumbbell press

3 sets of dumbbell incline press superseted with flies

3 sets of flies superseted with Dumbbell press and incline or flat pushups

and then move to shoulders?

3 sets alternating shoulder press

3 sets front and straight arm side raise like i told you i do these like 1 rep front then 1 rep straight arm side raise, i use light weight and do 20 reps so it is 10 reps in each, but i you want me to do it separately that's fine just tell me, oh one more thing thought the side raise you put was bent arm or straight arm?

3 sets reverse flies

3 sets external rotation? maybe replace this for the dumbbell shoulder press, since my injury was caused when i was doing that so i don't know if it is safe even with low weight but you are the expert so ill leave that to you jaja

like that? I am nice and sore from the one i did, cant wait for back and biceps on Thursday 6 supersets of mass destruction jajaaj, so again pullups i do them slowly until i fail and then bang out 5-10 more reps assisted maybe more? or is it enough with those few 8-10 pullups i do slowly? im guessing since it is isometric kind of, it works just as well as doing 20 reps at a normal speed. Srry i posted it here incase you dont get it in the Private Message.

do presses then inclined presses superset with flies.

OR presses then..... flies superset with inclined press (afterburn)
then move to some push ups


DO NOT overdo it try not to go over a total of 9-10 sets for chest it is ok to do some exercises only 2 sets,
and for shoulders and other muscles not over 9 sets total for each muscle
PATIENCE is your weapon as you get better increase your weights , if you feel worse reduce weight and increase rest period. It is also good to take a 4-5 days rest in 3 or 4 weeks. then start again your routine .

Originally Posted by Chrisotpherm

You have to rest and when I mean by that is not weight training, just flexibility, and own resistance training. You will be able to add weight back after about 6wks once the are has began to repair itself. By not allowing proper time and healing you just continue to tear the area site over and over, leaving scar tissue this injuring yourself for life bro. Take it easy and remember Rome wasn't built in a day!


So Mote it Be
Chris

It has actually been 4 weeks since the injury for those 4 weeks i didn't do any upper body workout just legs and abs, and some jump rope. Everyday i stretched, i did some yoga, did some rehab exercises, and now after those 4 weeks i started incorporating weight training, although on my first workout i did to much sets XD, i just fixed my routine. If something doesn't feels right ill stop.

Originally Posted by PITBULL915

Please stop using jajajaja, I feel like I'm reading a post from an illegal LOL

What do you think i am LOL, just kidding, ill try to.

As with all these "diagnose my injury over the Internet" posts, I have to first suggest that you see a doctor if things don't improve or the pain persists for too long. Only a trained physician that has the ability to do muscle/movement tests and possibly x-rays/visualization techniques can really give you a diagnosis.

With that said, my thought is that you are suffering from a minor impingment of the tendon on the long head of the biceps, and possibly some other tissues as well. Impingement is a pinching of one of the soft tissues running through the subacromial space (The space below the acromion process on your scapula, that "pointy thing" on your shoulder). This is commonly associated with anterior shoulder pain, and it typically only happens when your arms go overhead.

Now, one of the tissues that runs through that space is the long head of the biceps tendon. That would explain why you felt pain during curls initially as well. The overhead movements were hurting because that tendon was getting pinched (AKA impingedment). The curls hurt because it required use of the already inflamed tendon.

This is not a diagnosis, but a guess. If you think this is the problem, as in a PT/orthopedist agrees, you may consider some prehabilitation type exercises. As is the case with most lifting related shoulder problems, look up the following:

Rotator cuff strengthening exercises
Scapular stabilizer strengthening exercises
Thoracic spine mobility
Improving posterior shoulder capsule flexibility

Originally Posted by CowPimp

As with all these "diagnose my injury over the Internet" posts, I have to first suggest that you see a doctor if things don't improve or the pain persists for too long. Only a trained physician that has the ability to do muscle/movement tests and possibly x-rays/visualization techniques can really give you a diagnosis.

With that said, my thought is that you are suffering from a minor impingment of the tendon on the long head of the biceps, and possibly some other tissues as well. Impingement is a pinching of one of the soft tissues running through the subacromial space (The space below the acromion process on your scapula, that "pointy thing" on your shoulder). This is commonly associated with anterior shoulder pain, and it typically only happens when your arms go overhead.

Now, one of the tissues that runs through that space is the long head of the biceps tendon. That would explain why you felt pain during curls initially as well. The overhead movements were hurting because that tendon was getting pinched (AKA impingedment). The curls hurt because it required use of the already inflamed tendon.

This is not a diagnosis, but a guess. If you think this is the problem, as in a PT/orthopedist agrees, you may consider some prehabilitation type exercises. As is the case with most lifting related shoulder problems, look up the following:

Rotator cuff strengthening exercises
Scapular stabilizer strengthening exercises
Thoracic spine mobility
Improving posterior shoulder capsule flexibility

Yes that is what i think it is too, although you explained it more briefly, but if you see the post its been 3-4 weeks since the injury those 3-4 weeks i didn't do any upper body workout just legs and abs, and some jump rope. Everyday i stretched, i did some yoga, did some rehab exercises, and now after those 3-4 weeks i started incorporating weight training, although on my first workout i did to much sets XD, i just fixed my routine. If something doesn't feels right ill stop. And of course im using moderately light weight and no jerking slow reps.
And yes the pain and discomfort has been going away with time, more that i thought it will, but as i read this injuries take a lot of dedication,patience and time to heal.

Originally Posted by CowPimp

As with all these "diagnose my injury over the Internet" posts, I have to first suggest that you see a doctor if things don't improve or the pain persists for too long. Only a trained physician that has the ability to do muscle/movement tests and possibly x-rays/visualization techniques can really give you a diagnosis.

With that said, my thought is that you are suffering from a minor impingment of the tendon on the long head of the biceps, and possibly some other tissues as well. Impingement is a pinching of one of the soft tissues running through the subacromial space (The space below the acromion process on your scapula, that "pointy thing" on your shoulder). This is commonly associated with anterior shoulder pain, and it typically only happens when your arms go overhead.

Now, one of the tissues that runs through that space is the long head of the biceps tendon. That would explain why you felt pain during curls initially as well. The overhead movements were hurting because that tendon was getting pinched (AKA impingedment). The curls hurt because it required use of the already inflamed tendon.

This is not a diagnosis, but a guess. If you think this is the problem, as in a PT/orthopedist agrees, you may consider some prehabilitation type exercises. As is the case with most lifting related shoulder problems, look up the following:

Rotator cuff strengthening exercises
Scapular stabilizer strengthening exercises
Thoracic spine mobility
Improving posterior shoulder capsule flexibility

Btw, thanks for the things to search, i did know about the rotator cuff strengthening and the scapula stabilizer, didn't know about the Thoracic spine mobility and the posterior capsule flexibility. Did know about how posture is involve in this, but didn't know how this was called

Originally Posted by wasep11

Btw, thanks for the things to search, i did know about the rotator cuff strengthening and the scapula stabilizer, didn't know about the Thoracic spine mobility and the posterior capsule flexibility. Did know about how posture is involve in this, but didn't know how this was called

it is good to go to an orthopedic doctor specialized in sports injuries when injured, but in your case you are still far from having a critical case and get an MRI and other imaging and tests your case is just minor and you seem to know your body well and how to manage your injury so just stick with what you are doing and just be a good manager
and speaking of doctors (i could not stop myself) there is a bunch of people on the anabolic zone threads that need to see a doctor!!!!