Hey Thib,
Recently I’ve aggravated a long term injury to my right shoulder. I’ve got serious winging and can’t get the rt. serratus to fire(my chiro had me do a pushup and came to this conclusion). What exercises would remedy this situation the fastest in your best estimate?
DH
[quote]Disc Hoss wrote:
Hey Thib,
Recently I’ve aggravated a long term injury to my right shoulder. I’ve got serious winging and can’t get the rt. serratus to fire(my chiro had me do a pushup and came to this conclusion). What exercises would remedy this situation the fastest in your best estimate?
DH
[/quote]
Look for the serratus crunch in Christiane’s article on abdominal training.
You can also perform scapular protractions; basically hold a barbell in the locked bench press position and try to press it even further up. The arms must always be fully extended, the movement only comes from the shoulders moving forward.
Thib,
Since shoulders have been an area you’ve had to work at, do you have any thoughts on whether lateral raises at differing angles make a siginificance? Specifically, I’m wondering about lean aways and side lying laterals. Does one “target” (hate to use that word) the origin or insertion better? In trying to “cap” the delts, what will bring them off of the clavicle best?
DH
Your workouts should definetly be on Sundays and Tuesdays. Sunday should be the high reps workout and Tuesday can be a max effort session. The volume in this session should be influenced by your fatigue level.
[quote]bigTR wrote:
CT,
I asked you a couple weeks ago about training during hockey season. For the last month or so we have been practicing on mon and wed. Based on your advice I have been performing a whole body day w/ about 6-10 reps on tuesdays. On friday I have been doing “ME” squat/dead doing one rep w/ a 3RM and doing the same for bench on saturday- with supplemental and assistance exercises on these days as well. In a couple weeks we start having games- starting then we will have 5 weeks of games friday and saturday this semester and then another 5 weeks of the same starting next semester (mid january). How would you alter training fduring these periods where games are added to the practices? I was thinking I would keep the whole body rep day on tuesday and add a similar day on sunday. How do you think that would work? Thanks for your help,
TR[/quote]
Hey CT, I would like to do your emphasis rotational program for chest and back and was wondering If I should do any direct arm movements since Ill be using a lot of pushing a pulling exercises. Also, could I add in deadlifts once a week for overall back thickness? Thanks
I do use a lot of different lateral raises variations. My two favorite versions are leaning aways laterals and behind the back cable laterals.
The actual exercise selection doen’t matter as much as the execution of the movement. Most people do laterals all wrong. When they lift the weight, the back portion of the dumbbell is lower than the front portion (and the wrist is higher than the elbow). This will shift most of the workload to the front delt and traps.
The correct way is to have the back portion of the dumbbell slightly higher than the front portion (imagine pouring a bottle of beer on the floor) with the wrist in line with the elbow. This will place more stress on the lateral head of the deltoid.
[quote]Disc Hoss wrote:
Thib,
Since shoulders have been an area you’ve had to work at, do you have any thoughts on whether lateral raises at differing angles make a siginificance? Specifically, I’m wondering about lean aways and side lying laterals. Does one “target” (hate to use that word) the origin or insertion better? In trying to “cap” the delts, what will bring them off of the clavicle best?
DH
[/quote]
[quote]jreed212 wrote:
Hey CT, I would like to do your emphasis rotational program for chest and back and was wondering If I should do any direct arm movements since Ill be using a lot of pushing a pulling exercises. Also, could I add in deadlifts once a week for overall back thickness? Thanks [/quote]
You can still perform arm work, but stick to only one triceps and one biceps exercise per week.
Deadlifts can be included as the first exercise of the first back session of the week.
Hey CT,
Thanks for taking the time tonight. Simple question for you: What do you think of the Arnold Press for shoulder development, i.e. hypertrophy. I haven’t seen you mention it in any of the programs you’ve outlined…
[quote]Bauer97 wrote:
Hey CT,
Thanks for taking the time tonight. Simple question for you: What do you think of the Arnold Press for shoulder development, i.e. hypertrophy. I haven’t seen you mention it in any of the programs you’ve outlined…[/quote]
I used it from time to time with some athletes who have healthy shoulders. Not my favorite exercise, and not what I would consider to be a main shoulder exercise. But it can be a decent assistance move in an hypertrophy program.
Thanks Thib,
Would you suggest this style (the Old Larry Scott style you described) even if there are internal rotation issues at the GH joint? Catanzarro suggested using the scap plane and bending at the waist to about 20-30 degrees. Also what do you think of the idea that Tsatsouline, who’s ideas I very much respect, suggests in his Beyond Bodybuilding book about using a straight arm for laterals?
DH
[quote]Christian Thibaudeau wrote:
I do use a lot of different lateral raises variations. My two favorite versions are leaning aways laterals and behind the back cable laterals.
The actual exercise selection doen’t matter as much as the execution of the movement. Most people do laterals all wrong. When they lift the weight, the back portion of the dumbbell is lower than the front portion (and the wrist is higher than the elbow). This will shift most of the workload to the front delt and traps.
The correct way is to have the back portion of the dumbbell slightly higher than the front portion (imagine pouring a bottle of beer on the floor) with the wrist in line with the elbow. This will place more stress on the lateral head of the deltoid.
Disc Hoss wrote:
Thib,
Since shoulders have been an area you’ve had to work at, do you have any thoughts on whether lateral raises at differing angles make a siginificance? Specifically, I’m wondering about lean aways and side lying laterals. Does one “target” (hate to use that word) the origin or insertion better? In trying to “cap” the delts, what will bring them off of the clavicle best?
DH
[/quote]