*** The 2010 Gym Rats Thread ***

I personally like to train shoulders on their own as there are 3 seperate muscles. You're also using up tricep strength/energy with chest presses too.

Hang clean to overhead press or muscle ups (HC with no momentum) to overhead press are very good.
Arnies
Raises
Powercleans
Seated DB Shoulder Press
with no back rest is awesome, probaly one of my favourite shoulder exercises. Be careful with your core though, it's also quite difficult compared to having a back rest to push against. It also eliminates a lot of tricep involvement and is very tough to lock out on too.
Facepulls
Shrugs

The last two will also help trap development.
 
With those grips, what is the false grip? Is that were you kinda wrap your whole hand round the bar rather than the fingers?

Also, what exercises is it good for?

Cheers
 
I personally like to train shoulders on their own as there are 3 seperate muscles. You're also using up tricep strength/energy with chest presses too.

Hang clean to overhead press or muscle ups (HC with no momentum) to overhead press are very good.
Arnies
Raises
Powercleans
Seated DB Shoulder Press
with no back rest is awesome, probaly one of my favourite shoulder exercises. Be careful with your core though, it's also quite difficult compared to having a back rest to push against. It also eliminates a lot of tricep involvement and is very tough to lock out on too.
Facepulls
Shrugs

The last two will also help trap development.


Cheers for those :)

So i should take shoulders to a seperate workout day and do them with say legs?

How many shoulder exercises would i be looking for in the total workout? 5-6 different exercises

I really like the satnding press so i want to keep that :)
 
With those grips, what is the false grip? Is that were you kinda wrap your whole hand round the bar rather than the fingers?

Also, what exercises is it good for?

Cheers

Mostly pulling exercises. So rows, chins, pull ups, etc. You can use it on flyes and raises if you are strong enough and want to tax the forearm. It's generally not recommended to be used for presses a.k.a 'suicide grip' because the bar can easily fall out of your hands and onto you.

Can also be used with regular and reverse curls. Pritty much where ever you're holding anything as long as it's not going to be dangerous/stupid.

Cheers for those :)

So i should take shoulders to a seperate workout day and do them with say legs?

How many shoulder exercises would i be looking for in the total workout? 5-6 different exercises

I really like the satnding press so i want to keep that :)

You can do. It's quite common for people to use a shoulders/legs split.

My shoulder workout at the moment looks like this:

Overhead Press
Muscle Cleans
Seated DB regular/hammer press no backrest
Musclec Clean to Overhead Press
Facepulls
Side Raises
Shrugs

So you've got 4 compounds and then 2-3 isolations. Generally 4-5 compounds and 2-3 isolations is a good ratio depending on sets and reps. I'm currently doing a 5x5 for overhead press and everything else is 3 x 6-8. Just don't over do the volume. If you want it more intense superset things.

I'm currently doing some arm isolation after 1 for bi's(Preacher Curl/High Cable Curl) 1 for tri's(Weighted Dips) as I my upper is only getting hit every 3 days at current.
 
What are muscle cleans?

EDIT: ok looks like bad power clean :D

Yeah it does a bit! I thought until recently muscle cleans were hanging cleans but obviously theres back/hip and leg drive on a hanging clean.

They're a killer though even if you do look like you don't know what you're doing! :p
 
Yay my very first shoulder injury and it feels like its deep in my deltoid near the joint so I'm really paranoid I've damaged my rotator cuff. Every time I exercise I aggravate it especially with wide grip pull ups:(. This came about due to a couple of mates spotting me with the 60 kilo dumbbells and when I needed them to take it "I usually just drop the mofos when I'm alone" one of them was fapping about needless to say I stopped the dumbbell in mid flight so his foot didn't get broken:eek:, resulting in a very sharp pain in the deltoid area:(. This was two weeks ago, so I've been doing only cardio and very light dumbbell work curls, pressing etc with 5 kilo bad boyz:D. Since then I have been using ice packs when possible which helps! I mean its not what I would describe as a pain just a bad ache:confused: and then when aggravated sore.

I'll be making a doctors appointment on Monday as I'm really concerned because if this is permanent I can forget about throwing iron around all together:(.
 
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come on big guy I'm sure that the doctor will say it's not that bad to put you out forever, show some optimism, you'll be back in no time! :p
 
If it is rotator cuff damage it'll take a good 3-4 weeks before it stops nagging. Even then it will occasionally. I would imagine he'll refer you to a specialist and then from there some x-rays and an MRI, which is the procedure they did with me.

It's one of those things to heal very gradually. Hope it's not as bad as it seems.
 
Another one. Sucks matey but don't worry too much no matter how bad it seems now. When I first jacked mine up I had the same thing running through my head "what if I can't lift" etc, just try and think positive:D If you haven't already, try those RC exercises from the video I posted with very light/ no weight and see how it feels after a couple of days with that.
 
Going to gym today to do a power workout - As usual will go with my training partner. what he explained yesterday we will be doing i have never done. The highest weight you can do and only do 1 - 2 reps. Release mass amounts of growth hormones. ?
 
Aww Tank - sucks dude :( Hope you get it sorted ASAP.

As for me, I'm injury free at the moment which is awesome. Managed a 230kg deadlift today too which was pretty powerful and felt goooood. :D

Kai - heavy weights stimulate your CNS. H
 
If it is rotator cuff damage it'll take a good 3-4 weeks before it stops nagging. Even then it will occasionally. I would imagine he'll refer you to a specialist and then from there some x-rays and an MRI, which is the procedure they did with me.

It's one of those things to heal very gradually. Hope it's not as bad as it seems.

Another one. Sucks matey but don't worry too much no matter how bad it seems now. When I first jacked mine up I had the same thing running through my head "what if I can't lift" etc, just try and think positive:D If you haven't already, try those RC exercises from the video I posted with very light/ no weight and see how it feels after a couple of days with that.

Aww Tank - sucks dude :( Hope you get it sorted ASAP.

Thanks lads:)

The most depressing thing though is when I went to the David Lloyd I done a lot of rotator cuff exercises with the pulleys and really got strong in that area! But since the home gym I haven't really touched that area for awhile:rolleyes:, so I'll get them back into my routine again at some point. I don't think its a tear just a strain as I would be in crippling pain from the sounds of it.
 
I'll be making a doctors appointment on Monday as I'm really concerned because if this is permanent I can forget about throwing iron around all together.
You might be lucky mate and I hope you are if it's not so knotted that the joint keeps locking up. Sounds like you have some mobility so hopefully not a tear either. 16 days now for me and I still cannot bench.... with any weight. Just using an Olympic bar at the moment to stretch part of the area that is my problem. Also tried a hammer chest press at 30k but anything beyond 25k each side then the deltoid starts to twang :(
 
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Cheers for the advice BennyC :)

Your welcome, let me know how your next shoulder workout goes!

Something to try for side raises. Do your normal set but then perform a static hold at the peak of the rep for 4 seconds, then lower to halfway and hold for 4 seconds, then back up to the top of the rep for 4 seconds, then back down to half way again.

That and side raise dropsets are brutal! I've only done them a few times. Might give some static holds another go tomorrow as it's shoulders!
 
You might be lucky mate and I hope you are if it's not so knotted that the joint keeps locking up. Sounds like you have some mobility so hopefully not a tear either. 16 days now for me and I still cannot bench.... with any weight. Just using an Olympic bar at the moment to stretch part of the area that is my problem. Also tried a hammer chest press at 30k but anything beyond 25k each side then the deltoid starts to twang :(

I have full mobility it just gets sore if I do anything heavy above my head! Just been on the crosstrainer for 20 minutes and avoided the machines arms for obvious reasons, followed by a few hundred sit ups and some light rotator cuff exercises via the pulley machine and some very light dumbbell raises, no pain so far:)!
 
Sounds good. Mine was like this for a while. Certain things were fine, though holding my arm above my head was a no no.

What I mean to so is it's obviously still damaged and I know your sensible enough not to make it worse!:)
 
Sounds good. Mine was like this for a while. Certain things were fine, though holding my arm above my head was a no no.

What I mean to so is it's obviously still damaged and I know your sensible enough not to make it worse!:)

Definitely for a couple of weeks minimum longer if necessary, I'll only be doing very light rotator cuff exercises nothing above my shoulder! Also lots of ice packs to help speed up recovery.
 
just gotta put this up :)

since nov when i started doing excersise an stuff gym etc now ive not pushed myself enough i could work 10x harder i know this but i do ok, light weights an high reps an once a week bicep .shoulder failiure workouts

ive gone from 15st to 12half /just under13 all my trousers are / were size 38

but as of last night i can now fit into a 32 " waist can you imagine my smile :D

sorry but had to share with someone :D been so fat for so long an to fit into them was OMFG an they were comfy as well not mega tight could sit legs under me etc
 
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