Advice

Hello everyone,
I need some advice. I recently hurt my shoulder. The doctor says it is ok to workout but do go heavy. I, like the most of us, am in a fat burning phase. I play basketball twice a week and lift three times a week. Can anyone suggest a good workout that I can incorporate.

Thank you
Jon

is ur injury a rotator cuff injury? painful to do side laterals, almost any pressing movement? i hurt my left rotator about five years ago and i did exactly what ur doctor told u to do, lift as usual but dont go overly heavy. it worked though it took almost 1 yr to completely feel 100%.

No, my rotator is ok. He said that it looks like I just strained my tendon. Nothing to bad. It is from basketball. Were you able to maintain muscle, possibly even grow?

mine was extremely painful but i trudged on, probably not the smartest approach. after my pain was finally gone i am stronger than ever. far more defined than before my injury.

It's probably your biceps tendon ("biceps tendonitis.") I would avoid heavy bench pressing and dips for sure. )

Well, as like many others, I am always torn between losing bodyfat and losing mass. I really would like to know a workout for fat burning.

My shoulder should be ok. It actually has something to do with my chest muscle.

BTW - I really love this new training section. Nice Job Alex!!!

Originally Posted by FIT42

It's probably your biceps tendon ("biceps tendonitis.") I would avoid heavy bench pressing and dips for sure. )

I would agree with this statement. I had two cures for it one was physio and the other was my chiropractor who did a active release technique that was painful but it really worked. Active release involves applying pressure to the sore point and then working that muscle through a range of motion while keeping the pressure on. Painful but it works well. I found doing dumbell work instead of using a bar kept the pressure of it and allowed it to heal while I did physio. Once it feels better do not jump back into heavy weights, work back into it gradually.

Thank you. I have not been pushing it. The doctor recommended that I do not over do it.

i suggest take it easy for a while like 1-2 months... make sure it heals completely so that you can come back 100% again.

Are you looking for workouts focused on just your shoulder while in the mending process?

One thing to think about is the angle, sometimes if you hit the shoulders from a different angle than strictly vertical you can alleviate some of the stress you place directly on the muscle. If you are using an adjustable bench, go slightly less than 90 to say like about 75-80 degrees or so which would equate to roughly one or two notches behind the topmost position.

Another idea would be to try a smith machine. A smith machine limits the lateral and horizontal range of motion a lot, not so good if you want to strengthen all the stabilizer groups but it might, depending on the origin of your discomfort, alleviate the pain a bit.

Other than that, listen to your doc...if he says go light, go light and see how the shoulder reacts to light weight.

There is no shame in doing a light weight for a lot of reps. It may not look as cool or impress anyone but you'll be doing yourself a favor. You can still put on mass with lighter weight. Try a light volume program. Take 50% of your 1rm (if that is light enough where you are not feeling as much pain) and do it for three sets of ten-twelve. If you feel the burn, you know you are working your muscles.