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  1. #1
    I dun hab drain bramage! AKMass's Avatar
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    Rotator cuff exercises. How often can I do them?

    I will be incorporating some or all of the following rotator cuff exercises into my routine as often per week as is optimal

    http://www.exrx.net/Lists/ExList/Bac...#anchor1676042

    Currently, I do chest and upper back Monday, quads Tuesday, rest Wednesday, biceps/triceps Thursday and lower back/hamstrings and shoulders Friday, rest Saturday and Sunday.

    How often per week can I safely train my rotator cuffs without overworking them?

    Thanks

    P.S. Yes, I read a bunch of the sticky. Sorry if I missed the answer.
    Last edited by AKMass; 03-13-2009 at 01:03 AM.
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  2. #2
    LBD Tyrbolift's Avatar
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    Just once, and preferably with shoulders.
    Time To Re-Schedule
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  3. #3
    Registered User chris.tan's Avatar
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    i do a full rotator cuff workout once a week. being such small muscles, I be sure to give them enough rest between days. I also don't make them lift more than 5 pounds to ensure that larger muscles arent recruited. I do them after my shoulders workouts.
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  4. #4
    Registered User PupelyVerbose's Avatar
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    Originally Posted by chris.tan View Post
    i do a full rotator cuff workout once a week. being such small muscles, I be sure to give them enough rest between days. I also don't make them lift more than 5 pounds to ensure that larger muscles arent recruited. I do them after my shoulders workouts.
    Hmmm...I'm finding opposite advice on the net. Small muscles so they can be worked out more often. lol I dunno.
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  5. #5
    Registered User AusLifter06's Avatar
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    I'd say atleast 2-3 times per week. I do mine 3 times per week and they're alot stronger than when I trained them 1-2 times per week after a heavy weight session.
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  6. #6
    I dun hab drain bramage! AKMass's Avatar
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    Originally Posted by AusLifter06 View Post
    I'd say atleast 2-3 times per week. I do mine 3 times per week and they're alot stronger than when I trained them 1-2 times per week after a heavy weight session.
    I'm thinking after my shoulders on Friday, then Sunday and Wednesday (rest days).
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  7. #7
    Registered User AusLifter06's Avatar
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    Originally Posted by AKMass View Post
    I'm thinking after my shoulders on Friday, then Sunday and Wednesday (rest days).
    Sounds good. Pretty much I do, on alternate days, 3 times a week. I mix the exercises up a bit too.
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  8. #8
    Cutting, do not disturb. Alkaline's Avatar
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    I use to do mine once a week but then I noticed they were really sore and painful when I'd do chest day. I do them once every couple weeks now.
    In life you struggle to get the weight off your shoulders, in the gym you struggle to pile it on
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  9. #9
    Registered User daniel_2k8's Avatar
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    The sports therapist that i see now told me to do them every day but the physio that i used to go to told me to work on them 2 times a day.
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  10. #10
    I dun hab drain bramage! AKMass's Avatar
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    Originally Posted by AusLifter06 View Post
    Sounds good. Pretty much I do, on alternate days, 3 times a week. I mix the exercises up a bit too.
    There are a ton of different exercises to be found on the net. Looks like I'll need to get some exercise bands.
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  11. #11
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    2-3 times a week using a high resistance band. Trust me, as long as you tie it to a door handle and go far enough away, the constant tension you get with a band is far better than a dumbbell (my sports physio told me).
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  12. #12
    Registered User crazy4health's Avatar
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    depends on your goal, if someone is rehabbing. then they should do rotator cuff exercises 3 times per day. If your just trying to build up the area and strengthen it, then 2-3 x per week is more then enough.

    I am a therapist and that is what I normally tell my patients.
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  13. #13
    I dun hab drain bramage! AKMass's Avatar
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    Originally Posted by crazy4health View Post
    depends on your goal, if someone is rehabbing. then they should do rotator cuff exercises 3 times per day. If your just trying to build up the area and strengthen it, then 2-3 x per week is more then enough.

    I am a therapist and that is what I normally tell my patients.
    That makes sense. I am experiencing a little joint pain in my right shoulder and thus the need to strengthen the RCs. I did tear up the right RC many years ago in a work injury.
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  14. #14
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    Two three times a week, light weight, strict and I mean strict form, takes practice to hit muscles of the cuff without accessory usage

    more importantly though the exercises on the link you have are about a third of a total rotator cuff regimine, it doesnt matter if a doctor told you your subscap was inflamed, all the muscles of the RC cuff work synergistically...I dont have the time now but tomm I will post a simple yet effective rotator cuff strengthening protocol
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  15. #15
    I dun hab drain bramage! AKMass's Avatar
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    Originally Posted by Grind4Mine View Post
    Two three times a week, light weight, strict and I mean strict form, takes practice to hit muscles of the cuff without accessory usage

    more importantly though the exercises on the link you have are about a third of a total rotator cuff regimine, it doesnt matter if a doctor told you your subscap was inflamed, all the muscles of the RC cuff work synergistically...I dont have the time now but tomm I will post a simple yet effective rotator cuff strengthening protocol
    Awesome. I can't wait.

    Thanks!
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  16. #16
    Registered User lightningwatche's Avatar
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    I don't know how often to work them, but I do know that when you work them your elbows should be down by your sides, not up with your upper arms horizonal. Best rotator cuff exercise is to have your elbow by your side and pull a cable from your opposite side out to the other side.
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