- 07-10-2006, 07:31 PM
for RC exercises im gonna do:
is that ok? or am i supposed to only do one of those? and how many days a week should i do those? and i have heard many opinions that it should be done before, and many say it should be done after you do pressing movements, so should i do these exercises before or after presses like bench, etc.?
how many sets do i do for each one, and do i go to failure?> how many reps?
wow alotta questions bt than you!
- 07-12-2006, 11:33 PM
- 07-12-2006, 11:54 PM
i already told you about rotators, what ever happened to that routine i gave you and answered all your questions? how's that going?
07-12-2006, 11:55 PM
the rotator cuff can be sensitive for many individuals and to prevent injuries you should take it slowly and build strength.
I know a buddy of mine that was doing a 300 foot hose pull with 2 1/2 inch line and tore his rotator cuff. He can no longer hold his arm above his head without it going completely numb because of a pinched nerve. Now, there's also an exercise you can do with cables. I prefer doing that. I also prefer standing and doing the same movement with dumb bells and also the one you've shown which is shown in the Arnold workout book.
07-13-2006, 03:44 AM
Hate to be a bother here, but any chance I could snag that routine off of you as well? My right shoulder has been bothering me for awhile (impingement I suspect) and any information would be greatly appreciated.Originally Posted by guyfromkop2
07-13-2006, 09:22 AM
yea i just started that routine and there is no RC work, so i was wondering how i include RC stuff.Originally Posted by guyfromkop2
oh and maxsilver, here it is i already had it up so ill just post it:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
pull thrus 2 x 20reps video - http://www.midwestbarbell.com/videos...ullthrough.wmv
good mornings 2 x 8reps
heavy abs 2 x 20
good girl machine 1 x 25 reps
bad girl machine 1 x 25 reps
Calves (your choice of exercise if you like) 2 x 10
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps video - http://www.teamsniffy.com/videos/vid...%20presses.wmv
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts or rear delt machine 1-2 x 20reps
Dead lifts (rotate variations each week, week one from the floor next week in a rack with bar below knee level) 2 x 5
45 hypers 2 x 20reps
glut ham raise if you have one at your gym 2x5 video = http://www.midwestbarbell.com/videos/ghrcompare.mpg
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
07-13-2006, 09:30 AM
Originally Posted by khan8
Ah, I must have misunderstood the post, as I was under the assumption that you had some specific rotator cuff advice that could possibly be shared.
07-13-2006, 09:34 AM
oh no, i thought you meant routine sorry.
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