shrugs, high or low reps

leckbass said:
a little over a month, doc says it "tendonitis" Only hurts on back day and when doing upright rows.
Click to expand...

The upright row, can be a good exercise, do not get me wrong in what about to say.

However, the upright row can put the elbows and shoulders in rather awkward position (and thereby causing awkward stress), and dependent on ones genetic composition (especially the shoulders), this exercise can cause some individuals some problems (such as with the rotator cuff).

For now, I would suggest to drop these from your workout routine.

Have you tried or considered these:

1. Lat pull downs

2. Bent-Over-Row

3. T-Bar Row

4. Stiff-Arm Pull-Over

There are others I can suggest, if you want. But, nearly all involve in bending the elbow, with the exception of the Stiff-Arm Pull-Over. But this exercise shouldn't (IMO) be the "main" exercise in a back program.

What did the doc tell you to do?


Best regards,

Chillen
 
I got some advice from a boxing trainer friend of mine regarding tendinitis.

This is a quote of what he said when i told him i was getting tendintis in my inner elbow because of lifting boxes at work:
"Stay of the Bag, if the Boxes are heavy it means you are using Thumbs. use the opposite thumb and massage by pushing the tendons below the elbow up into the elbow back and front, follow the muscle lines. Its just the last 3 inch, wiggle the fingers so you can feel the muscle line, do it every 2 Hours. Thinking about it, it could be the transmission from upper 4 vertabrae if so thats more complicated, try that first."

By too much thumbs he meant that i was balancing the boxes with my thumbs and it was causing stress on the inner elbow.

Also ive heard that doing some forearm work and forearm stretching can help. If its on the outside of the elbow, try doing some wrist curls with your palm down. If its on the inside, do some palm up wrist curls. Just be carefull while doing them and start with a fairly light weight.

I dont know if this helps, but my pain has gotten much better because of these things.

Good luck. :)
 
dock said ice after every workout, eliminate all exercises that cause pain and only time will heal it. All of the rowing exercises cause pain, but i can do them light. I've been doing pulldowns, but no chins. I havent tried pullovers, but that is a good idea.

The pain is outer elbow
 
leckbass said:
dock said ice after every workout, eliminate all exercises that cause pain and only time will heal it. All of the rowing exercises cause pain, but i can do them light. I've been doing pulldowns, but no chins. I havent tried pullovers, but that is a good idea.

The pain is outer elbow
Click to expand...

It is best to listen to your doctor, and.....I would seek advice from physical therapist or someone who is familiar with these sorts of problems that can guide you (in exercise therapy) to improve this condition--or work with it. Some Doctors simply are not well adversed in this area as much as they think, lol (that sounded messed up, lol).

The Stiff Arm Pull-Over (as compared to the others I listed) isn't the best for "total back recruitment", but it does solicit some prominent areas.

The pull-over (dependent on the hand width), and position of the arm (bent, straight, etc), can put variable amount of stress on the chest (pecs, and other muscles of the upper body).

Here is a short list of muscles that the pull-over "can" recruit, dependent on how its performed:


1. Latissimus dorsi (Lats or "part of the back")

2. Pectorals

3. Triceps (to a small degree)

4. Teres major (in front of the lat, side of rib cage)

5. Deltoids

6. Rhomboids

7. Levator

8. Obliques

9. Intercostals

10. And causes a good body stretch.

It works more than the back.


Best wishes


Chillen
 
I must've missed it.. You could just deadlift for weeks to allow your elbow to heal, obviously your arms will get smaller. But better to heal first.
 
When I had ****ed up elbows from hyperextension, I would simply use a zercher grip to do everything. Maybe OP can try zercher shrugs or back extensions? The latter I imagine would sort of be like a rack pull.
 
Dammit, I missed most of this, I have hundreds of penis pics I could've posted to prove I'm right.

OP - If you're still reading, listen to G, for the love of God listen to G
 
the stress on my elbows hurts the most during excercises like deadlifts and shrugs, also when hanging with my bodyweight from a bar. I'm going to a new sports medicine doc this thursday, hopefully he'll get me on the right track.
 
So, I missed it.. who had the bigger penis? Lets all post and compare. Come on guys, you know you wanted to say it or type it.

All kidding aside and back to the main topic, I'd agree with Chillian. Figure out what works best for you in reps / set. Try going high weight first for one week and go high rep / set the following. Personally, for me I shrug only doing 6-10 reps for 3-4 sets. Mine is more of a power movement where I squeeze at the top and hold for 1-2 seconds.

Personally for me at least, there is NO WAY that I can do 40-50 reps of shrugs going 1 sec or less per shrugs for multiple reasons: 1) that high speed is using too much momentum and I might tear things and 2) with all the stress and working out of other muscle group that I do in the day / week, going 40-50 reps will burn out my shoulder muscle from over usage. Realisticly, almost every upper body workout involves the shoulder already (except for bas): any bench, back, curls, using some shoulder.
 
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