Crap shoulders

maoribadger
maoribadger Posts: 1,837 Member
in Fitness and Exercise
Have been using the gym for a few weeks now. Used to be fairly fit, did martial arts etc for about 10 years til about 5 years ago. But have always had a dodgy shoulder. I get bouts of pain in it that tracks down my right arm and it often feels tight like its needing to rotate to unlock it. When I do rotate it its got an awful click, you can sometimes hear it from a few feet away

After a long lay off have gotten back to the gym, between the sports I used to do and the fact Im a nurse and fairly active Ive not lost much strength I can still pull about 30kg on lat pull down, low row etc. But I simply cannot do shoulder press. I do 3 sets of 15 reps and after the first set that I do at 10kg I have to drop to 5 because it makes my shoulders esp my gammy one ache too much

Any tips on improving shoulder strength?

Replies

  • DavPul
    DavPul Posts: 61,406 Member

    Any tips on improving shoulder strength?

    Lift more weight
  • maoribadger
    maoribadger Posts: 1,837 Member
    Ok. Like less reps more weight or what? Im literally burning after the 1st 15 reps at 10kg hence having to drop it for the 2nd and 3rd set.
  • hobbeskastiel
    hobbeskastiel Posts: 221 Member
    http://www.webmd.com/men/features/strength-training-building-shoulder-back-muscles

    and

    http://www.huffingtonpost.com/mark-rippetoe/the-overhead-press_b_4550676.html
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    Ok. Like less reps more weight or what? Im literally burning after the 1st 15 reps at 10kg hence having to drop it for the 2nd and 3rd set.

    Why are you do so many reps?

    Have you tried heavier weight, low rep?
  • DavPul
    DavPul Posts: 61,406 Member
    I'm assuming you're using a machine instead of free weights? Pick a weight you can do about 8-10x in the first set. Once you can complete 8-10 reps of the same weight on the third set move up in weight.
  • maoribadger
    maoribadger Posts: 1,837 Member
    That webmd article is great thankyou.
  • maoribadger
    maoribadger Posts: 1,837 Member
    Ok. Like less reps more weight or what? Im literally burning after the 1st 15 reps at 10kg hence having to drop it for the 2nd and 3rd set.

    Why are you do so many reps?

    Have you tried heavier weight, low rep?

    Ive never really been told what to do so I was going by what I thought was right. Will try lowering reps and upping the weight
  • maoribadger
    maoribadger Posts: 1,837 Member
    I'm assuming you're using a machine instead of free weights? Pick a weight you can do about 8-10x in the first set. Once you can complete 8-10 reps of the same weight on the third set move up in weight.

    I am currently using machines as I dont know how to use the free weights. Have an induction booked to learn to use them this week though. Will try this though thankyou
  • p_emmel5
    p_emmel5 Posts: 39 Member
    Pain and clicking? Why don't you get your shoulder checked out before you completely blow it up? Forum analysis and suggestions are nice,but we aren't experts. Lifting heavy or often is a good way to wreck yourself until you know what's going on with your shoulder.

    Your gym should have a trainer running around. get with them and learn from them. Lowers the learning curve and protect yourself before you do some more damage.
  • maoribadger
    maoribadger Posts: 1,837 Member
    Fair point. Im awful for seeing my gp as most nurses are. Need to speak to them about my achilles before i start running so will probably mention shoulder too and do both as a two-fer. Was more just thinking how I could build up my strength as its very at odds with what I can do with the rest of my muscles. TY for the reality check tho

    Just seen your edit. Am booking some PT sessions this week so will have a word
  • housemamma
    housemamma Posts: 30 Member
    I am currently recovering from a year and a half with frozen shoulder, in both shoulders, so let me tell you what worked for me. First, absolutely see a Dr. to make sure you don't do further damage. The Dr. might suggest a little physical therapy to get the shoulder functioning again. Second, after getting Dr approval I started with simple body weight movements. With my poor range of motion and stiffness I was worried that lifting a weight wasn't the way to strengthen the area. So I started doing the Pi-Yo dvds which use push ups, yoga moves such as downward dog and planks just to build my strength. At first, was very tough but noticed my mobility increasing and am able to do moves more easily. After finishing this program I will begin either an at home workout such as P90x3 or start lifting again at the gym. My orthopedist agreed that yoga was a great beginning to get back my strength.
  • acpgee
    acpgee Posts: 7,960 Member
    When you move to free weights, check if lateral dumbell raises (front, side, bent over) aggravate your shoulder less. These are isolation, rather than compound moves for the delts.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    I would honestly have it checked by a doctor, there could be an underlying condition (the clicking sounds like a cartilage issues, but I'm no professional). There might be some physical therapy that could help deal with the problems/build strength where it's needed, which may in turn allow you to progress with your lifting the way you'd like.
  • kkimpel
    kkimpel Posts: 303 Member
    I have really bad shoulders.. I am doing Pilates with a talented coach. She helps me isolate muscle groups around my bad joints and I am getting better .. still afraid to go back to weight lifting.. they got so bad at one point. Maybe pay for a coach for a few visits and find out what they say about taking care of bad joints.
  • icrushit
    icrushit Posts: 773 Member
    I would actually advise staying away from the weights as you may make it worse. Gentle rehabilitative bodyweight exercises may be a much better option, to slowly help build up what is weakened there. I spent most of my twenties with nagging occasional aches in my shoulders, and personally I would not risk damaging my shoulders further if it was me.
  • DavPul
    DavPul Posts: 61,406 Member
    hmmm....i read right over the pain and tightness part before giving my flippant answer. shoulders are really tricky and delicate. figure out what's going on with yours and don't fight thru the pain unless an ortho gives you the all clear
  • maoribadger
    maoribadger Posts: 1,837 Member
    I appreciate all answers flippant or otherwise lol

    I will speak to my doc about my shoulder and my achilles as Ive had the boot up the bum I need. I just hate the thought of not being allowed to exercise when Ive gotten so revved up about it lol.

    And assuming all is ok, will try the weights suggested thereafter
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    before doing anything you want to get look at by a physical therapist. the issue could be joint or muscular or a combination of the two.

    definitely do NOT increase weight or amount of pressure on the area until you figure out what's going on.


    in general, this has been really helpful for me and my wonky shoulder https://www.youtube.com/watch?v=A0ONHZmsFec

    i've also started getting regular massages to the area as well as breaking up the scar tissue in the area on my own using rubber therapy balls.

    also depending on what's going on you might have to pick and choose your battles in terms of exercises to do. for instance i save bench press for when i'm doing 5/3/1 sets but if i want to do less weight and more reps then i'll do decline

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