Overworking Deltiods? ? Advice please

B

B.N.F.

0
I have been working my delts well for a year and they are looking nice. I have been doing military presses both in front of and behind my head. (I don't know what those exercises are called in english)

As my weights have been increasing, my ability to do dumbell presses (standing, raising dumbbell straigh up over head) has decreased. I normally have done the d-bell presses after the two longbar sets 3x/3x/d-bell2x.... Too much? Dump the d-bell presses?

Thanks
 
Actually the barbell press behind the neck may be what is hurting you. This motion is not the best for your shoulder cuff especially if done while standing. D-bell presses are far superior to the B-bell press b/c you use more stabilizers in your rotator cuff. With the D-bell you also have independent control of the weights. This is much better b/c your range of motion increases allowing correct movement as opposed to your shoulders fighting each other for leverage as it were.
I'm not sure this is your problem, but many people develop problems with the behind the neck press. In fact, it's not even a recommended exercise anymore.
Also, are you stretching your shoulders before and after workout? Best is to do a light stretch before your workout and inbetween sets to lengthen the muscle adding strength. Then do a full stretch after your workout. Additionally you should be doing joint mobility drills in the morning and before workout.
If you are having sharp pains in the shoulder it's time to give it a rest for a while. You may be overtraining. In that case cut your sets, reps, and weight down 30% and build back up in true periodization form. You should consider this last bit regardless because it gives your body a chance to catch up to your teardowns.
 
johnny is right about the behind the neck presses...evil...

deltoids are very easy to overtrain since you use them not only on shoulder days, but also on chest days, and a little bit on back days. they are also very easy to wreck once you have overtained them...if you suspect that you are overtraining them, you probably are. i was overtraining mine for a while, so i just cut out the shoulder day entirely for a while, and let the chest day take care of it...
 
I can't emphasize enough the need to maintain and promote further range of motion. I have had some goons in the gym tell me that stretching will deminish your ability to lift more...but coming off a year long injury due to neglected flexibility training in the shoulder and upper chest region, I have to say that if you're noticing an inability to do what you once were able to do, I'd consider range of motion exercises to increase flexibility in the area.
 
actually, stretching will limit the amount you can lift. it is important to maintain flexibility to prevent injury though.
 
You must log in or register to reply here.
Back
Top