This Will Help You Avoid The Serious Shoulder Injury I Suffered From Lifting Incorrectly.

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Training Tip: This Will Help You Avoid The Serious Shoulder Injury I Suffered From Lifting Incorrectly.

I have been training for a while and have got tremendous results from my program. However, I just recently got a "shoulder inpingement" from doing too much chest and not enough back. I have, so far, taken three months off and am rehabilitating my back so I can lift weights again. Now, this has caused me a lot of hassle and I don't want it to happen to anyone else. So follow myadvice:

(1) Make sure you build a strong, large back. Make sure you incorporate bent-over lateral raises in your program (stand so your torso is parallel to the floor and really zone in on your rear delts) as this will dramatically reduce your chance of injuring your shoulders.

This is the back program that I suggest you utilize:
1. 3 sets of chin-ups (warm up-optional)
2. 3 sets of cable-rows
3. 3 sets of bent-over lateral rows
4. 3 sets of bent-over lateral raises.

All exercises should be performed within the 8-15 range.

(2) Don't over-train chest. I spent most my time doing chest and now I'm payingthe price. This is the chest program I recommend:

1. 5 sets bench press
2. 3 sets incline bench press
3. 3 sets dumbbell flys (flat bench)

TIPS:
1. Work chests and delts on the same day.
2. Only do one or two exercises for shoulders, they aren't big muscles like legs and can't handled being trained a lot. Remember, when you work chest, you also use shoulders and when you work back, you also work shoulders (however, you work your shoulders more from chest than back). That is why you should train chest and delts on the same day.
3. Dont train back after chest/shoulder day, as you will over-train you shoulders.
4. This is a suggested program:
Day 1: chest/delts
Day 2: rest
Day 3: legs/abs
Day 4: back/abs
Day 5: rest
Day 6: bi's/tri's/forearms (forearms optional)
Day 7: rest

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