Anachronism? Pre-exhaustion

[mslman71]

As I've mentioned previously, I have degenerative arthritis of the shoulder (GH) that is in stage IV. I have historically been a lift heavy, lift hard, every time, every day in gym. I'll admit to being bullheaded and ignorant of this & that tricks and tips and simply went about my business doing my thing to the extent that it made me happy. This strategy is no longer a possibility for me, especially on chest & shoulder & to some extent triceps (due to limited ROM although this is improving thanks to PT). Laying off the shoulder will only accomplish two things, delaying the inevitable replacement and lead me to wasting mentally and physically. So, I am going to continue to lift, for better or for worse.

With that being said, I am trying to fabricate a routine for chest & shoulders that allows me to maximize benefit to muscle (in terms of growth) while minimizing stress on the joint. One thing that caught my eye and ear (from an old timer in the gym) is pre-exhaustion. It appears that it might be my best option given my limitations. Again, I have to operate within the constraints that my body is giving me. I've done due diligence searching the forums and more or less turn up the usual "it's great" and "it's stupid" comments. It's rather like searching a topic on google - thousands of pages of garbage with a nugget or two here and there.

My question is, short of having a better idea than pre-exhaustion given the constraints, can those who've used the approach for chest (and shoulders if applicable) describe their (or ideas for a) routine? Conceptually, this seems pretty straightforward, e.g., pec deck or flies to exhaustion straight to bench. I can fiddle around and try to come up with a few by trial and error over the next few weeks but would like to hear suggestions from experienced members if possible.

** Note: I can bench BB/DB incline,flat,decline, do overhead presses, etc. It's an issue of reducing the total mass as much as possible to minimize stress.

[freebirdmac]

Take a look at Charles Glass videos for shoulders. You're on the right track.

http://www.bodybuilding.com/fun/glasscut0.htm

[SnakeE117]

Take a look at Charles Glass videos for shoulders. You're on the right track.

http://www.bodybuilding.com/fun/glasscut0.htm

Thanks for the link. Good Stuff!

[mslman71]

Take a look at Charles Glass videos for shoulders. You're on the right track.

http://www.bodybuilding.com/fun/glasscut0.htm

Good link and good video, thanks. I think I can pull a few tweaks on current form for isolation which should allow me to reduce weight all the way around.

[NYkarate]

Which joint is it, the glenohumeral or AC?

[mslman71]

Which joint is it, the glenohumeral or AC?

Glenohumeral unfortunately.

[SnakeE117]

Glenohumeral unfortunately.

Mslman71:

I'm sorry your going through this ordeal. There's nothing more frustrating when subjected to physical limitations, I know the feeling. Volume and poundage I used to lift is now a remote thought. I'm limited to the "kids section" now, and they're starting to suceed me. There's nothing more embarassing is having a 16 y/o kid out lift you, lol.

Your 1st post, sparked in interest, not only for you, but myself as well. I looked into this a couple months ago, however found nothing. Rest and avoidance seemed to be the norm. However, in acute cases that's standard, however unaccetable for those afflicated with long term or permanant shortcomings.

I will see my PT this week. He's weight lifter savy. Perhaps he may have some input. I found another "guy", a Dr. Jeffrey Trucker from L.A., an author of many articles with regards to rehab. work and lifting modifications.

I will, once again, look into this. I will keep you posted. For now, take care and pleasure to meet you.

Addendum: He is not Trucker. He is Dr. Jeffrey Tucker, DC, DACRB, is a rehab. specialist who integrates chiropractic, excercise, nutrition and attitudinal health into his practice in West L.A. For more info., visit www.drjeffreytucker.com. Hopefully, he can shed light on what your looking for. Best of luck.

[JOHN GARGANI]

I'm glad it "caught your eye": now, rub your eyes, blink a few times and maybe wash it out with a sterile solution...

FORGET ABOUT PRE EXHAUSTION!!

it is rarely the ticket for people who are well, never mind, someone like you who has a serious constraint.

pre exhaust for what??? to lift heavier? news flash: YOU CANNOT DO THAT ANYMORE...

you said so yourself: there is no point to pre exhaustion, if your goal is NOT to lift heavy on the following compound movement....


what you are trying to say, really, is how you should WARM UP: and in your case, warming up is extremely important, and, the warming up should NOT be to overload yourself after it...

meaning: your "work sets' in this case, should not be too much heavier than your warm up sets, or, you will find yourself not lifting at all.....

[mslman71]

...

FORGET ABOUT PRE EXHAUSTION!!

it is rarely the ticket for people who are well, never mind, someone like you who has a serious constraint.

pre exhaust for what??? to lift heavier? news flash: YOU CANNOT DO THAT ANYMORE...

Yes, I appreciate that I cannot lift heavy anymore. I am reminded of that daily. However, I'm not looking for _the_ perfect solution, I'm looking for an optimal solution to the problem of maximizing muscle mass (in the form of hold, gains, whatever I can get). Pre-exhaust appears to be (or has been) billed as a means for breaking through plateaus for the purpose of ultimately lifting heavier (sans the pre-exhaust) and therefore making continued muscle gains. If that is its only benefit then it isn't particularly useful for me as I will simply return to the same problem I have now. In other words, if it translates into a roundabouts way of effectively doing hi-rep work (which is how it sounds to me) then I might as well just stick to the routine of doing the most weight that I can tolerate and work with the cards I have. Thanks for the input.

Warm up is no longer a problem. I stretch continuously throughout the day, warm up using the cardio-cross-train thing (arms + legs), and of course the movement itself. Too bad I didn't have the brains to do this earlier in my career (warning to others).

I think the proper thing to do at this point is to work with someone on form and see what adjustments I can make to minimize stress.

[NYkarate]

Glenohumeral unfortunately.

Definitely see a physiatrist. You may be able to do dumbbell pull-overs