INJURIES: If that hurts, do this instead.

[ADER]

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Glad to hear it. I was similarly chuffed when I found these worked for me too.

When you are fully healed, perhaps you might want to look into 'subscapularis' pull/chin ups. Do a search on t-nation for them.

Cheers will do - My subscap is another part of the problem! Bascially by not stopping training all of my RC's are tighter than a nun's **** !

[hailtotheking]

Eccentric loading emphasis could possibly help with soft tissue repair http://www.t-nation.com/readArticle.do?id=459823

[simon m]

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Just finding this out!!! What about smith machine presses? Didn't I read in your log that they were a good way to get around your shoulder injury? Plus something specific about the backrest positioning....

The Smith gets you over one of the things that exacerbates a shoulder injury and that's the initial movement to get the weights into position and the first press.

As you can well imagine, getting a weight into position with an injury is a problem. Every time you clean a weight up, you will be putting the shoulder joint through a series of complex movements which can have a negative effect upon the joint and the underlying injury.

Have the weight in the stretched (extended) position, set on the Smith rack removes the clean and the pressure that the first rep creates. So your first rep on a Smith is a slow controlled negative by which you can gauge the weight and the best range of motion to work within, so not to cause pain. You can then get into a good rhythm and train without worry.

The key to the Smith Machine is the set up.

As I have said, first get the bar into the stretched position.

Set the back on an incline bench to just below verticle (one notch off should be perfect).

Then edge the bench so that when you lower the weight it almost brushed your nose. This puts your shoulders in an unstressed position and allows maximum contraction of the delts.

One final point, sit with your back firmly into the back rest of the bench, don't arch you back or push so hard with your feet that the bench moves. If the bench is moving as you struggle to move the weight, reduce the load as it is too heavy.

[Orinoco]

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The Smith gets you over one of the things that exacerbates a shoulder injury and that's the initial movement to get the weights into position and the first press.

As you can well imagine, getting a weight into position with an injury is a problem. Every time you clean a weight up, you will be putting the shoulder joint through a series of complex movements which can have a negative effect upon the joint and the underlying injury.

Have the weight in the stretched (extended) position, set on the Smith rack removes the clean and the pressure that the first rep creates. So your first rep on a Smith is a slow controlled negative by which you can gauge the weight and the best range of motion to work within, so not to cause pain. You can then get into a good rhythm and train without worry.

The key to the Smith Machine is the set up.

As I have said, first get the bar into the stretched position.

Set the back on an incline bench to just below verticle (one notch off should be perfect).

Then edge the bench so that when you lower the weight it almost brushed your nose. This puts your shoulders in an unstressed position and allows maximum contraction of the delts.

One final point, sit with your back firmly into the back rest of the bench, don't arch you back or push so hard with your feet that the bench moves. If the bench is moving as you struggle to move the weight, reduce the load as it is too heavy.

Good detail there simon, cheers. I haven't used the smith for shoulders for at least 8 years. Next time I'm in the gym I'll be doing these for sure.

[ADER]

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Eccentric loading emphasis could possibly help with soft tissue repair http://www.t-nation.com/readArticle.do?id=459823

That's very interesting as that's how I effectively got over my patalla tendonitis a couple of years back - seemd to help it no end - Basically doing squats and one legged incline squats on advice of physio.

[Gareth83]

I wonder where you got this article from Orinoco?? ;-)

I've been doing these for the last few weeks. As KP said it's a good way of training shoulders without the need for a spotter.

Standing with one leg infront of the other definitely helps as it avoids any lower back discomfort.

[Orinoco]

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I wonder where you got this article from Orinoco?? ;-)

Why Poliquins homepage of course!!!

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.....Instead of a layoff, I started doing the following exercise 5 weeks ago...using it as my sole shoulder exercise along with some rear delt flyes. It seems to have done the trick - the pain/twinges have nearly gone completely, and I'm planning on resuming normal pressing movements next week. One thing I'd add to the following description courtesy of Poliquin is to pay close attention to the start position in the photograph to avoid any further pain/discomfort.

....just kidding. In all seriousness, I've known about the Poliquin homepage longer than I've known about MP. The link you gave me was from the chicago centre and far more useful. It contained much more free info than Poliquins homepage (although the article in the OP was only on the homepage).

But I did use the vit c article from your link in another thread mind you......

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Curt...what he said!

Gareth gave me a link to a load of Poliquin articles not long back, this article below makes me less worried about the doses of C that I've been taking.

[Orinoco]

Read a thread today about people injuring themselves whilst deadlifting. Here's an alternative to the traditional lift.

DB DEADLIFT - Key points:

advantages

- safer on the lower back because the centre of mass of the dbs is closer to the body's centre of gravity, thus minimizing the load on the lumbar discs

- greater ROM.

- greater overload on the vastus medialis and hams as you start closer to the floor.

- more unstable leading to the recruitment of a wider range of muscles.

- increased forearm loading

- more practical for a home gym

disadvantages

- inconvenience if you train in a commercial gym due to lots of traveling with heavy db's, especially when warming up.

- Loading will be less

[hailtotheking]

Has anyone read Eric Cresseys new article on rehab/prehab for common injuries during deloading (i.e the week in a mesocycle where you cut back on the intensity)?

http://www.t-nation.com/readArticle....dra?id=1833663

[Orinoco]

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Has anyone read Eric Cresseys new article on rehab/prehab for common injuries during deloading (i.e the week in a mesocycle where you cut back on the intensity)?

http://www.t-nation.com/readArticle....dra?id=1833663

Yep. Some good diagnostic tips in there.