The risk of having a dedicated shoulder day...

Discussion in 'Fitness & Nutrition' started by Jeff Merr, Aug 29, 2008.

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  1. Jeff Merr

    Jeff Merr Elite Member

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    Mainly looking for opinions of pur/timb/ceaze etc.

    I keep reading numerous articles on the danger of exercises like overhead press, upright rows, and "shoulder days" in general.

    The only problem is that most of the bodybuilders I know, and most of the pros have always had a dedicated shoulder day. I myself have delts as one of my strong points, and I feel this is due to my intense shoulder days. I always use mobility exercises and properly warm up my rotator etc. before beginning, what do you think the real risk of getting on injury is considering one warms up beforehand, uses strict form with relative weight? thanks.
     
  2. DTR rex

    DTR rex New Member

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    If you properly warm up and don't over train you should be ok....

    However, I used to have some pretty intense shoulder days myself. I had an entire day dedicated to shoulders and would pound on them with presses, rows, and raises for over an hour at the gym. My shoulders were also my strongest body part.
    I ended up incurring two shoulder injuries and even nearly two years later they still get stiff with pain if I push it too hard.

    Now I just do shoulders at the end of my leg day and it mostly just consists of 4 sets of side raises, 3 sets barbell press, and some face pulls.

    Just the same though, I know people who have been training shoulders with a dedicated day for years now with no problems. My dad who used to lift regularly also developed shoulder issues so it might just be hereditary for me.
     
  3. RollinDollos

    RollinDollos Guest

    sleeper stretch, look it up.
     
  4. Neo22

    Neo22 OT Supporter

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    I'm not sure why you are worried about working the shoulders. How would having a separate day give you more risk of injury than doing them with chest?
     
  5. Jeff Merr

    Jeff Merr Elite Member

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    The main point has to do with training shoulders directly. Not so much after chest, with triceps yadda yadda
     
  6. Neo22

    Neo22 OT Supporter

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    so whats the point of doing them directly? How is that directly going to get you hurt? If you have good external and internal ROM and strong stabilizers there shouldn't be any problem no matter the day you do them.
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Well certain factors make them a lot more risky for some people than others.

    But I think there is a lot of stuff you can do to minimize your risk, especially mobilizing the thoracic spine and strengthening the scapular stabilizers. I think if someone follows the stuff in Cressey's "Shoulder Savers" articles, Gray Cook's "Secrets of the Shoulder" dvds, and the Inside-Out warmup then they will be on the right track to optimizing their shoulder function. As well, most people probably need soft-tissue work. You can also choose less risky versions of exercises such as standing db presses instead of seated with back support.
     
  8. spirited driver

    spirited driver New Member

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    Agreed. Coming from a physical therapy background standpoint, even if all of the above is in line, the only thing I wouldn't recommend are behind the head barbell presses...
     
  9. Jeff Merr

    Jeff Merr Elite Member

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    Thanks man. Actually reading Cressey's "Shoulder Savers" is what initially got me pondering the subject. Is the inside out warmup just mobility exercises?
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  11. Neo22

    Neo22 OT Supporter

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  12. Jeff Merr

    Jeff Merr Elite Member

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  13. Ferrari430

    Ferrari430 New Member

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    Thanks for the links bro
     
  14. jokka

    jokka OT Supporter

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  15. RollinDollos

    RollinDollos Guest

    Great links bro way to come through.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  17. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    related question
    ive noticed that incline presses cause pain in my right shoulder that was dislocated when i was a kid, however standing overhead presses feel no pain at all
    is this odd? and is there a solution?
     
  18. CrackityJones

    CrackityJones OT Supporter

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  19. BlackIce72

    BlackIce72 New Member

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    Ceaze links to my uploads and gets the credit :(
     
  20. fatmoocow

    fatmoocow bored OT Supporter

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  21. jokka

    jokka OT Supporter

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    ninja looted
     
  22. Simple

    Simple Sexy Beatch

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    do those links discuss the varying levels of safety for shoulder exercises?
     
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