After trying to train through some rotator cuff problems and biceps tendonitis by using lighter and lighter loads to no avail, I have taken the step of eliminating upper body work from my programme until I can get my self sorted - and I’m really depressed about it!
I intend to keep squatting but think it might be prudent to eleminate deads/SLDLs also because of any possibility in agrevating the elbow.
So I was thinking about doing three different squat workouts a week for a few weeks to try and a) increase my lower body strength and size and b) give me another focus while my injuries heal…
Mon - 8-10 sets of 3-5 reps
Leg ext, leg curl, glute ham raises
Wed - 5 sets of 8-10 reps
lunges, prone hip extensions/bridges
Fri- 3 sets 20 reps
Sprints
(non squatting exercises to be performed for 2-3 sets of 8-12 reps)
Tue & Thu & Sat would be 20 mins C/V plus core and ext. rotation/lower trap/retraction type work
Each training session would be followed by plenty of flexibility work.
What do you think? Feed back appreciated. And - if any of you guys have had similar problems, what did you do about it? Meds/Ice/Exercises etc.
i dunno man i use to have an elbow problem and i figured it was from a tricep imbalance (lateral head stronger then medial head) from doing the same exercise over and over again so i started working the other head and low and behold no more elbow problems… You should probably get in with a good Chiropractor who knows ART and does sport rehab for the shoulder
I know total rest is probaly a good idea but it’s just kinda hard to do as I work in the fitness industry and have to be preety actve most days of the week. And, you not going to believe this - on my first sprint session, I tweaked a hamstring! I really think I would be healthier if I didn’t train at all. (Just kidding)
Anyway, apart from the hamstring, the three a week squats has gone pretty good so far…shoulder seems much better but the tendonitis doesn’t seem to be responding even though I’m icing 2 or 3 times a day, using NSAIDs and stretching tonnes.
Any ideas? Especially interested in the imbalanced triceps idea…
If you don’t mind would you post your height, weight and body type. I have been tracking shoulder injuries due to Barbell Bench Pressing, and have found that those who do not have shorter arms and more of a barrel (thick) chest usually end up with shoulder injuries.
5’6" 210-260lbs short arms large barell chest, SHITY genetics. NEVER have been a good bencher. at 260, with a bench shirt, and roided to hell and back never quite got 400! might not want to include me in your stats, i will probably skew your curve!
Zeb - so if BB bench press is the shoulder wrecker that everyone says it is (and I reckon they are right in some cases) what’s the alternative that will provide good pec. stimulation and not shoulder inhilation? D/B bench press? Dips? Floor presses? Swiss ball DB Presses? What’s the next best alternative? Not after a definitive answer - merely your opinion!
Good advice here. And i agree with ZEB – you are more susceptible to barbell benching problems because you are an ectomorph body type.
Here are my 2 cents (from personal experience):
Avoid exercises that put the elbows behind the torso plane (i.e. the back). For example, dumbell curls on an incline bench will do that. So will cheat curls, where you swing your elbows behind the body. These are stretching the tendons while weight is on them. Triceps extensions (where you bend your arms behind your head) have also caused problems for me.
Spinal or skeletal misalignments can cause problems for two reasons. First, it will cause you to be unbalanced during movements. Second, it can cause pinched nerves, which will reduce the strength of the rotator cuff muscles. A chiropractor or sports therapist should be able to tell you.
Consider investigating trigger point therapy. It is discussed in “Beyond Brawn” and other places.
Finally, machines! By preventing all movement except in the plane of motion, machines can allow you to press while limiting engagement of the rotator cuff muscles. This can be both good and bad. Most weightlifters don’t understand how to combine machines and free wieghts to best effect. Machines complement free weights, they are not a substitute.
I have had pain in my shoulders and just the other day somthing poped i think it was in the bone right on top of the shoulder.
I am 6 foot and about 155 long arms and thin chest.
Im just going to do db benching for a few weeks and maybe just board press from now on, so i dont have to lower the bar donw so far. Im for sure dont have the body to bench but i sure love it.
I am just coming off the same problem. Injured left rotator and tendons in both Elbows, that’s what happens when you ask a jackass at the gym for a spot. Anyways, I got a Dr who does ART and he fixed my shoulder in 2 sessions. My elbows are almost better. Probably one more session. I also took 9 days off, I think that helped greatly. It may be difficult, but sometimes you just need the rest…
I would like to give you a few ideas, but first I want to compliment Dutch on a tremendous post!
I have been preaching the evils of Barbell Bench Pressing almost since day one when I began posting on this site. On occasion I have debated the point with Powerlifters. I have nothing against Barbell Bench Pressing if you are built for it, as many Powerlifters are-Bigger chest, shorter arms usually means no problem.
As many of you know I have been around the game a long time (30+ years). I remember guys who were Barbell Bench Pressing back in the early 1970’s. Almost every guy I trained with, who was built like an ectomorph, at some point had to stop Barbell Benching because of serious shoulder damage in one form or another. The sad part is some of them are not able to do anything strenuous because of shoulder damage. It can happen, you are not invincible!
Don’t take my word for it, just look at your own circle of friends. Granted many of you are in your 20’s and have not been at it long enough to suffer the long term dibilitating effects. But, just ask around your gym, it seems that most all injuries are related to Benching, or other unnatural movements like behind the neck shoulder press etc.
Now, what can you do instead of Barbell Benching? I like Dumbbell Benching (Flat or Incline), for two reasons: 1. You do not go down as low, and do not place your shoulder joint in an unmanagable position. 2. Your hands are not locked into one position and this places less strain on the shoulder joint as well.
Beyond this I like Dips. As long as you do not go to deep. I just barely break parallel. This gives my chest a pretty good workout and really hits the Triceps.
Don’t forget Push-ups! There are so many ways to do Push-ups that, that could be a post in and of itself (and might be soon). Push-ups may not hit the chest as well as the other two movements, but in reality is more of an athletic movement. More on that another time!
patch, it was when i first started lifting and all i ever did was cable push downs… i started doing close grip bench press to hit all the heads and that worked nicely, or dips, dips are awesome