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Thread: Please help

  1. #1
    Elite Bullseye Forever's Avatar
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    Please help

    could someone please help me write a good shoulder workout for me or give me some ideas,im tired of the sam old same old,and i cant find one that works,since my shoulder surgery..thanks

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    Elite PillarofBalance's Avatar
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    Re: Please help

    You have limitations due to the shoulder surgery?
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Elite noobmuscle's Avatar
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    Re: Please help

    I don't know what your shoulder surgery limits Bullseye, but I will list my current one. You may be able to adopt. I use a lot of cables because of tendinitis. 1 minute rest between sets and two minute rests between exercises.

    dumbbell shoulder presses
    Cable single arm upright rows
    Cable Front Raises
    Lat Raise Machine
    Rear Delt Machine
    Shrugs

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    Senior Member coltmc4545's Avatar
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    Re: Please help

    Today was the first full shoulder workout I've done in months. All except for rear delts as I feel like they've always lagged. I get enough work on front delts with bench and my side delts are pretty big so I took a break from em. I've got shoulder problems too and it's really helped me with being able to bench alot heavier not putting too much stress on my shoulders. Tonight I did standing military press (works your shoulders alot more then seated) front raises, leaning side raises, bent over rear delt raises, reverse pec dec. nothing like good old Arnold presses too if your shoulder will allow it. Just go light bro, no reason to go heavy your shoulders will thank you am still develop due to them getting work on so many different excercises.

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    Elite gymrat827's Avatar
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    Re: Please help

    Originally Posted by PillarofBalance View Post
    You have limitations due to the shoulder surgery?
    this needs to be answered first, above all other advice.

  6. #6
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    Re: Please help

    what is your current cycle right now?

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    Elite Bullseye Forever's Avatar
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    Re: Please help

    Originally Posted by PillarofBalance View Post
    You have limitations due to the shoulder surgery?
    not really any limitations,my nerves hadnt mended back yet and DB shoulder presses with heavy weight,my whole arm shakes and not 100% stable,so i havet to use the shoulder press machine,and military press,in my other shoulder i have an inflamed rotator cuff and im afraid to get to heavy with lateral raises,shrugs are no problem,upright rows are good,mainly its the lat raises that hurt my rotator cuff,but when i cool off and my workout is done,they quit burning

    Originally Posted by stevenmd View Post
    what is your current cycle right now?
    im not on right now,just crusing with trt and proviron,i will be starting a new one in late july or early august though

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    Re: Please help

    Have you tried Bands?? Bullseye concentrate on Military press with some bands they'll build up your ligaments and prep you to getting back into lifting heavy. I still use them on a rotation to prevent injury.

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    Re: Please help

    Originally Posted by Bullseye Forever View Post
    im not on right now,just crusing with trt and proviron,i will be starting a new one in late july or early august though
    Sorry brother, I meant current shoulder cycle, not gear cycle!

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    Elite PillarofBalance's Avatar
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    Z press with chains
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Elite DarksideSix's Avatar
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    Re: Please help

    to me, shoulders are all about the roundness. i don't focus on front delts too much. I do a few sets of presses...either DB or BB and then maybe 3-5 sets of side raises and 3-5 sets of rear delts and thats it.

    A nice good burn excersise i like to use on DB side raises is drop sets.

    start with 15lb DB's....do 10 reps
    Drop to 10lbs for 10 reps,
    Drop to 5lbs for 10 reps.......shit puts the fire in them delts!!
    "Whatever life throws at you, put it on the bar and press it"

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    Elite Bullseye Forever's Avatar
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    Re: Please help

    Originally Posted by beasto View Post
    Have you tried Bands?? Bullseye concentrate on Military press with some bands they'll build up your ligaments and prep you to getting back into lifting heavy. I still use them on a rotation to prevent injury.
    thanks i will start that,i really dont have much trouble with military presses,its the DB shoulder presses,cause its using both arms in isolation and my hurt shoulder shakes because of my unhealed nerves and im scared to hold up heavy DB's with my shoulder shaking,im afraid my arm migh give way and **** it up ya know

    Originally Posted by stevenmd View Post
    Sorry brother, I meant current shoulder cycle, not gear cycle!
    well i do either military presses,machine shoulder presses,db lat raises,front db raises,bent over db rear delt raises and face pulls

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    Elite Hurt's Avatar
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    Re: Please help

    Originally Posted by DarksideSix View Post
    to me, shoulders are all about the roundness. i don't focus on front delts too much. I do a few sets of presses...either DB or BB and then maybe 3-5 sets of side raises and 3-5 sets of rear delts and thats it.

    A nice good burn excersise i like to use on DB side raises is drop sets.

    start with 15lb DB's....do 10 reps
    Drop to 10lbs for 10 reps,
    Drop to 5lbs for 10 reps.......shit puts the fire in them delts!!
    I do the same thing! But with 40, 30, and 20 lbs...most insane pumps ever!
    The harder I work, the luckier I get.

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    Re: Please help

    Your welcome bro!!! Def. don't rush into heavy DB's bro give it time. Don't want to risk re injuring the shoulder.

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    Elite Bullseye Forever's Avatar
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    Re: Please help

    Originally Posted by beasto View Post
    Your welcome bro!!! Def. don't rush into heavy DB's bro give it time. Don't want to risk re injuring the shoulder.
    i hear ya man,shoulder surgery sucks ass

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    Re: Please help

    Originally Posted by Hurt View Post
    I do the same thing! But with 40, 30, and 20 lbs...most insane pumps ever!
    also do the same on machines so i can just adjust the pin, another set, etc etc etc

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    Re: Please help

    what about supersetting DB lat raises with lateral cable raises? good excercise?

  18. #18
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    Re: Please help

    I do something similar to what the mention before, sitting on a bench I do superset side raises , I start like this;
    10# db 15 reps
    15# db 12 reps
    20# db 10 reps
    25# db 8 reps
    30# db 6 reps
    35# db 4 reps
    40# db as many as u can do.

  19. #19
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    Re: Please help

    Originally Posted by amore169 View Post
    I do something similar to what the mention before, sitting on a bench I do superset side raises , I start like this;
    10# db 15 reps
    15# db 12 reps
    20# db 10 reps
    25# db 8 reps
    30# db 6 reps
    35# db 4 reps
    40# db as many as u can do.
    thanks brother,will def try this

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    Re: Please help

    Because of my torn rotator cuff that I need surgery for, I have to stick with safe shoulder movements.

    I stay away from any shoulder turning with heavy weights.

    Db Military Presses x15 x12 x8 x6 then immediately x12
    Side Laterals x12 x10 x8 x6
    Front Raise 3x10
    Bent Over Rear delt Raise 3x12
    Shrugs x12 x10 x6 x10

    I also did and still do external and internal rotations. 3x15 internal and external both arms, very very light weight. Doorway shoulder stretches.

    This is just what I did after my tear to make my shoulder more stable and more dexterity. I stayed with lighter weights, leading with the weaker arm. You know more than me about workouts Bullseye, but this easy one helped my shoulder pretty well. I can't do upright rows, that turning at the shoulder just kills me.

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