quad6 Posted August 1, 2009 Share Posted August 1, 2009 My goal is to build some foundational strength and conditioning in my upper body. I've been doing the following routine:Greasing the Groove 5 days a week5 sets throughout the day of : 2chinups, 5incline pushups, 2 negative pullups, 5 negative dipsStatic & Lower Body Work: 3 days a weekPlanche progression, L-Sit, Some V-ups, Leg WorkObviously I'm quite weak, but I find that training often but never close to failure seems to be working. I'm definitely improving. When I drop back to doing the upper body stuff 2-3x a week, like in a traditional strength routine, progress seems to hault.However, I've got some pain in what I think is my rear rotator cuff (see pic)1. I think it was due to me trying rings at the park but Could it be that my routine is emphasizing the front of my upper body too much? do I need more horizontal pulling or am I simply doing too much volume?2. I'm staying away from dips and pushups but would chin-ups be ok? what upper body moves can you do without working the rotator too much?Thanks. Link to comment Share on other sites More sharing options...
braindx Posted August 1, 2009 Share Posted August 1, 2009 1. That would be my guess coupled with posture problems.2. Anything that uses the shoulder uses RC although if your muscles are stronger (and not imbalanced) generally the prime movers will take over for them. Link to comment Share on other sites More sharing options...
quad6 Posted August 1, 2009 Author Share Posted August 1, 2009 Thanks, I do probably have some postural issues. I'm 6'2 and my shoulders are a bit dropped/hunched forward. My shoulders & chest have always been very weak & very quick to fatigue compared to other muscles groups. I make super slow progress on pushups (was the same with bench press). My back, lower body and core responds much better.I've been doing Coach Sommer's "Wall Extensions" and "Shoulder Dislocates" 3x week. I figured that combined with body-weight stuff like pushups and pull-ups/chin-ups etc, my posture and shoulder strength and mobility would improve.I searched this forum and found some rotator cuff exercises, I'll add a few.http://www.physioroom.com/experts/askth ... 050225.php Link to comment Share on other sites More sharing options...
Richard Duelley Posted August 1, 2009 Share Posted August 1, 2009 Ido Portal has several great prehab routines for shoulders, check em out. http://idoportal.blogspot.com/ Link to comment Share on other sites More sharing options...
braindx Posted August 1, 2009 Share Posted August 1, 2009 Ido Portal has several great prehab routines for shoulders, check em out. http://idoportal.blogspot.com/ Ahaha, I was about to suggest that after seeing it.Definitely incorporate these exercises with teh other aforementioned stuff Link to comment Share on other sites More sharing options...
quad6 Posted August 2, 2009 Author Share Posted August 2, 2009 Thanks, I'll include some of that.And I'm going to do a bit more horizontal pulling. Link to comment Share on other sites More sharing options...
ASForum Posted August 4, 2009 Share Posted August 4, 2009 Ido Portal has several great prehab routines for shoulders, check em out. http://idoportal.blogspot.com/ I gotta check these out too. Nice. Thanks for posting. Link to comment Share on other sites More sharing options...
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