Military press problem
- Thread starter betsie2k
- Start date
Yeah you probably right, but I think it is somthing about the shoulder being more prone to injury... I will try to find that article.
I actually wanted to challenge someone to see if that is wrong. betsie2k, Karky, you wanna challenge me?
well, its true that overhead pressing can be a risk. It has alot to do with your posture. Read eric cressys shoulder savers series at t-nation (just search for them) they say alot about shoulder health.
Any overhead movement can cause impingement, which is that the rotator cuff tendon gets scraped against the acromion (part of the scapula) (look here: http://www.spinalphysio.co.uk/shoulder_impingement_causes01.jpg ) this causes brusing to the tendon, and over time, it will hurt like hell, and could mean surgery.
in shoulder savers part one cressy says this:
Testosterone Nation - Shoulder Savers: Part I
So it depends much on your genetics (which is mainly what decides the shape of the bone). This is one of the reasons why behind the neck stuff usually isent recommended too. But i dont know if low reps makes it any worse, though i do know if you do heavy weight alot of people get problems with form, they hyperextent their lower back to push more weight.. not good.
Not trying to scare anyone from overhead pressing, but be careful, and keep your posture good.
Alot of people have downward rotated scapulae, think of the movement you do when you want to pop up your upper traps, thats downward rotation. Some people are like that all the time. Try to raise your arm while keeping the scapulae like that, its impossible, because the scapulae movement is (if i remember correct) 60 degrees of your overhead range of motion. If you have downward rotated scaps, you wont be able to reach overhead without hyperextending the back, which is not good for the back. And trying to do military press like this, aint all that good for the shoulders either.
If i just scared the **** out of you and your asking "then what if i have that? how do i fix it"?
Testosterone Nation - Push-Ups, Face Pulls, and Shrugs
Any overhead movement can cause impingement, which is that the rotator cuff tendon gets scraped against the acromion (part of the scapula) (look here: http://www.spinalphysio.co.uk/shoulder_impingement_causes01.jpg ) this causes brusing to the tendon, and over time, it will hurt like hell, and could mean surgery.
in shoulder savers part one cressy says this:
Testosterone Nation - Shoulder Savers: Part I
So it depends much on your genetics (which is mainly what decides the shape of the bone). This is one of the reasons why behind the neck stuff usually isent recommended too. But i dont know if low reps makes it any worse, though i do know if you do heavy weight alot of people get problems with form, they hyperextent their lower back to push more weight.. not good.
Not trying to scare anyone from overhead pressing, but be careful, and keep your posture good.
Alot of people have downward rotated scapulae, think of the movement you do when you want to pop up your upper traps, thats downward rotation. Some people are like that all the time. Try to raise your arm while keeping the scapulae like that, its impossible, because the scapulae movement is (if i remember correct) 60 degrees of your overhead range of motion. If you have downward rotated scaps, you wont be able to reach overhead without hyperextending the back, which is not good for the back. And trying to do military press like this, aint all that good for the shoulders either.
If i just scared the **** out of you and your asking "then what if i have that? how do i fix it"?
Testosterone Nation - Push-Ups, Face Pulls, and Shrugs
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Higher amount of reps done lowers amount of weight used which lowers muscle fibers requited and intensity given to each fiber which means less repair needed/done which means less functional strength overtime.
wouldnt work that way, since genetics would play a big role. You would need two twins who grew up in the same enviorment, with equal strenght to do it.though, if you did 2x15 and someone else did 5x3, and you both tested your 1rm after a month, the dude doing 5x3 would win if your genetics were equal. I cant imagine how any article would state something different, its basics. The shoulders are no different than any other muscle like that.
Karky speaking the truth.
(Silent), Karky, I agree with what you guys say and I know they are on articles, but I just want to compete with someone( for fun)
Lol why does everyone write out the () in my SN? Im more then capable and im sure everyone els. To conclude on there own that Silent is (Silent)
.Not to sound like a jerk , but there is no challenge for high reps v. low reps.
If you have been doing low reps for a long time and you start doing higher reps, you will get stronger. It works the other way around as well.
Higher reps are always a good idea because it increases the work capacity of the muscles you are training so that your recovery time is faster when you do heavier weight.
Lower reps are always a good idea because it allows your body to adapt to heavier weight and recruit more muscle fiber.
A push press (or other explosive pressing exercise) is great as well, not just a shoulder exercise, but it will aid in the explosive power in the pressing muscles, helping your body recruit more muscle fiber in a shorter amount of time, as well as getting you used to hoisting up heavier weight that your traditional shoulder press.
Getting your body to adapt to different types of stimulus in the same training period will always produce results.
So in a 2 week period you could do low reps 2X, high reps 1X, and explosive reps 1X (providing you are training shoulders 2 days per week).
Then rotate for the next 2 weeks HR 2X, LR 1X, EX. 1X.
And again the third 2 week period EX. 2X, LR 1X, HR 1X.
Now you have 6 weeks of pressing exercises planned and all you have to do is add in the assistance exercises that are best for you.
, but there is no challenge for high reps v. low reps.If you have been doing low reps for a long time and you start doing higher reps, you will get stronger. It works the other way around as well.
Higher reps are always a good idea because it increases the work capacity of the muscles you are training so that your recovery time is faster when you do heavier weight.
Lower reps are always a good idea because it allows your body to adapt to heavier weight and recruit more muscle fiber.
A push press (or other explosive pressing exercise) is great as well, not just a shoulder exercise, but it will aid in the explosive power in the pressing muscles, helping your body recruit more muscle fiber in a shorter amount of time, as well as getting you used to hoisting up heavier weight that your traditional shoulder press.
Getting your body to adapt to different types of stimulus in the same training period will always produce results.
So in a 2 week period you could do low reps 2X, high reps 1X, and explosive reps 1X (providing you are training shoulders 2 days per week).
Then rotate for the next 2 weeks HR 2X, LR 1X, EX. 1X.
And again the third 2 week period EX. 2X, LR 1X, HR 1X.
Now you have 6 weeks of pressing exercises planned and all you have to do is add in the assistance exercises that are best for you.
Instead of trying to compete with someone on the forum, I will make a journal to show you my progress with high reps and low reps and also... I will be using one set for all my exercises. I just have some theory behind high reps despite the evidence against strength results it produces.
what does ROFL mean?