I am getting back into lifting and know my shoulders are weak...well I am weak all over, but mostly my shoulders. I am easing into it and a few says ago I was doing side lying down external rotation and did 3 sets of 10 with a 2.5 kilo weight. My shoulders felt fatigued quite quickly and after had dull pain that was sore touch in my right rear deltoid. Do I just need to strengthen my shoulders. If, so how should I go about doing that?
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Thread: Shoulder fatigue-weak shoulders
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11-25-2020, 09:08 AM #1
Shoulder fatigue-weak shoulders
Last edited by Dan042075; 11-25-2020 at 09:31 AM.
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11-25-2020, 10:39 AM #2
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11-25-2020, 10:58 AM #3
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11-25-2020, 11:26 AM #4
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11-25-2020, 11:43 AM #5
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11-25-2020, 08:00 PM #6
This doesn't surprise me. When doing the external rotation you use the rotator cuff. Those are not capable of heavy lifts, its normal that your shoulders felt fatigued even with 2.5kg.
Its a really good thing to strengthen them before going for lifting, they are importants to keep healthy shoulders.
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11-26-2020, 01:47 AM #7
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11-26-2020, 10:56 AM #8
You may want to try overhead holds for time with a BD kettlebell.
The get up is a great movement for shoulders and the whole body as your in many different positions when doing them.
As with most lifting when starting do light weight for lots of reps.
I your case to build up endurance then slowly build strength.
Good luck.
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11-26-2020, 11:25 AM #9
This. I avoid any and all direct rotator cuff work. When used in a good program, they (as in all 4) are performing their one goal: keeping the upper arm in its socket. They are NOT prime movers and should never be trained as such. That, coupled with the fact that muscles NEVER truly work in isolation leads to it being a fluff exercise.
A heavy row
A vertical pull
A light upper back specific pull
^
Is really all you need for a well balanced back, pick a few and rotate them out on a monthly basis.
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11-26-2020, 08:44 PM #10
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11-26-2020, 11:10 PM #11
I have hurt my shoulder every time I start lifting and sorta, kinda self diagnosed myself with a rotary cuff tear or tendinitis, so I was doing side lying down external rotations to help strengthen the muscles in both arms before starting to lift again. I am still having mild discomfort when I move my right shoulder around and press with my fingers into the rear and side shoulder about 1/2 inch deep. I took 400 mg of ibuprofen on Wednesday and Thursday along with icing and massage. It is enough pain that when pressed with enough pressure it can shoot into my elbow.
I am upset now, because I did what I thought was a light weight to lift and test the waters and now my shoulder is hurting. I did the Stew Smith routine yesterday and some stretches. I can tell my shoulders are slightly sore from that workout but the pain is separate from that and not a result of the routine.Last edited by Dan042075; 11-26-2020 at 11:26 PM.
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11-27-2020, 12:25 AM #12
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Shoulders are tricky beasts. Best not to self diagnose - seek a professional assessment.
My recipe for keeping shoulders healthy is to bench and OHP as usual (I don't touch the chest on bench and use more of a guillotine style bench). I then do pullups and rows to the chest (like a reverse competition bench) and lateral raises. I sometimes do overhead shrugs and L-flys but not at the moment.
The basic idea is to work all major heads of the shoulder fairly equally and isolate small muscles only when necessary.
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11-27-2020, 07:57 AM #13
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11-27-2020, 08:18 AM #14
There's a disconnect between OP and everyone else, I think. It's hard to understand the context, especially when he says he "started lifting" or "started doing any lifting". He could mean that he started lifting after a long layoff or he started a workout for that day.
Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
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11-28-2020, 07:44 AM #15
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11-28-2020, 09:05 AM #16
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