The Mass Builders

The Mass Builders

[Courtesy of www.Mind-MuscleSupplements.com




If you could only do one exercise for mass per body part, what would it be? The formula for mass is maximum overload in minimum time. Overload consists of taxing a muscle to the point of getting a pump without the burn. The burn you get from maxing out a muscle group is called muscle fatigue and for mass it isn't as beneficial as muscle overload.

Now that we know how to tax the muscle, we still need to know how much it takes to tax that muscle and what motions are most successful in taxing the muscle the right way. First, many people think that the more sets and reps that are done, the more growth that will occur. The problem is that if these reps are not done with maximum intensity, growth will be limited. The best combination of reps and sets for maximum overload is 4-6 reps and 1-3 sets. At this rep range, you can focus on delivering maximum intensity to the muscles for all the reps. It is best to pick a weight that is light enough to do 4 times, but heavy enough so that you can not do more than 6 reps for the 1-3 sets. Each set should be done to positive failure with total focus on maximum intensity for maximum overload. Positive Failure is where you cannot do another rep, but no negatives or help from a spotter. This helps with the intensity for the next set. Which brings me to my next point. If you have the time during the week, I recommend doing 1 muscle group per workout per day. This way you overload the whole muscle group and then give it a whole week to recover. Recovery is very important to building mass, it is better to get in the weight room, overload the muscles (most of the time in under an hour) and then grab a shake (within 15 minutes of completion of your workout). The whole mass building process is clean and compact and yields proven results. While throwing around big weight in the gym feels like it is building the muscles, recovering with 1-2 grams of protein per pound bodyweight throughout 6-8 meals with shakes and getting 8 hours sleep is where the real muscle repair and transformation occur.

It is very important to warm up before you even think about lifting with intensity. And I don't mean running for 10 minutes either. You could either do 5-10 light sets of a supplemental exercise OR do a warm up routine that has been proven to add pounds and reps to your core sets. Start with a comfortable weight that you can do 12 reps of your mass building exercise with, do those slow and deliberate. Next up the weight to do 10 reps with, again slow and controlled. Next do 8 reps with more weight and start to explode out of the bottom. These are the warm up sets, now time for weight acclimation sets. These let you feel the heavy weight and how you need to handle it. Do a heavier set with 3 reps, that's it , just enough to feel the stress. Then for the last set before show time, do a set of 1 with either the weight you will do 4-6 reps with or a little more to get you accustomed. This warm up routine will not get you tired ( if you do it properly), and will warm your muscles up enough to handle your real weight (maybe even more).

So you know how to warm up and you have your game plan ready ,but if you are only going to do one muscle group per day, what are the best exercises for each muscle group that will yield the highest overload and results? Get a Pen--

Legs - Ugghh...Leg day. While most people don't even bother to jump under a squat rack or load up a leg press, the few troopers that do put themselves through the hell of leg exercises can expect great results with the use of the FULL SQUAT as their #1 mass builder. That shouldn't be a surprise to anyone that has ever researched this subject. The full squat has been proven to stimulate just about every major muscle group in the upper and lower body. I know because when I come out of my leg workout, I feel sore from head to toe. And who doesn't want massive legs with diamond-shaped calves. Now don't think that doing parallel or partial squats, like the old man with 500 pounds on the bar, is going to even compare to the full squat. Remember the lower you go, the more stimulation of the glutes, hamstrings and quads. Enough said, so go grab your weight belt.

Chest - So what do most people do instead of legs? You got it--chest. Next to biceps, this body part is done more in a week than legs are done in a lifetime...except for us. We know what is important and that is why we do chest the day after legs, after the hard stuff. And the best mass builder for the chest...bench press, of course. Bench is pretty straight forward, but there is a right way and a wrong way for extracting the most out of it. There are 4 parts of the body that should never leave contact with either the bench or the floor. Your head, your shoulders, your butt and your feet. All should be planted firmly, but this doesn't mean to arch your back to gain leverage and have your feet on the bench, contact your chest to push the weight up, not your back. Some people of taller, lankier body types like to do incline bench, and feel it works better for them. This may be true for different people, but for incline try to make the angle no more than 20 degrees...or else you will be using your shoulders, and I have a great exercise for that.

Back- No shoulders yet. The back is a very overlooked muscle group, and if fully developed, can yield a very impressive hourglass physique. The best mass builders for back is split between pull-ups and bent-over rows. I like pull-ups, because I can feel my lats pushing on my triceps after a good couple sets. I have learned not to use the wide angled grip. It is an unnatural movement and can put stress on the rotator cuff. Just grab the bar at the end of the straight part. Also, I don't use any weight when I do them, but I don't do them first either. I do bent-over row first. This is a great exercise for widening the back and getting noticed. You can go up in weight fairly quickly and there are many different ways to do them also. Mixing up you grip on a row machine or barbell can surprise your back muscles into serious growth. I prefer barbell rows.

Shoulders - Now if you are not sore from the incline press, grab a barbell and a comfortable 90 degree seat. It is time for military press. Do these in the front, not behind the neck. Behind the neck puts unnecessary stress on the shoulder joint, and you are going to need all the help you can get with these. I use a smith machine, or else get a spotter, because you can overload shoulders fairly quick and hit positive failure without expecting it. A variation of this front military press is Arnold press, where you start a set of dumbbells with you palms facing you and then rotate them out as you push the weight up. These are good for full shoulder development, but man do they hurt and also demand strict form and execution.

Calves - Even though not usually done on a separate day from legs, calves demand high intensity and hold true to the saying, You get out what you put in I like the seated calf raise. Don't be afraid to pile on the 45 lb. cookies. Make sure you squeeze at the top and stretch at the bottom. Calves respond well to overload and are a great complement to well shaped upper legs.

Biceps - The proven king of bicep exercises is the barbell curl. Nothing more, nothing less. Strap on some weight and start pumping, It is ok while doing these to lean into them to get an extra rep. This kind of cheating is beneficial because it maintains the stimulation on the muscle and increases leverage, arching your back on the bench is not beneficial and can cause injury. Barbell curl is the best exercise for overloading the bicep for those hard to find each muscles.

Triceps - For triceps, there are two good exercises. Close-grip bench and skull-crushers (a.k.a.- nose-breakers, don't laugh I've seen it happen). If you are going to do close-grip, grab a spotter. Never do an exercise with less weight than you should and you know you should do, because you don't have a spotter and failing with the weight could put you in a potential injury-prone position. Instead grab an EZ-curl bar and a flat bench. throw some weight on and lie down with your head over the end of the bench. lower the bar past your nose, your skull and your head, pretty much to the back of your head. This will cause your elbows to move back a little. This is ok, because with overload you want to use less isolative movements and more total body overloading movements. Letting the bar travel this far back will give you a good stretch and allow you to get a little momentum to force all that weight back up. Skull-Crushers offer a great pump for you tri's at the beginning of a workout.

Traps - Building thick traps start with the shrug, everyone know it. Pack some weight onto a barbell and touch your shoulders to your ears. Unless you have heavy enough dumbbells to get 4-6, stick with the barbell or machine. Make sure to let the bar sag at the bottom for a good stretch and then explode up. Also for traps, another good overall body exercise is deadlift. This rivals squat for total body stimulator of all time. It may not be the best, but use it in a trap routine or back routine for best results. Form on deadlift has to be learned, start off light and get down the basics and then rock and roll. PS...wear a belt.

Written by Jeff Harding

09-16-2006

Copyright 2006 Mind-Muscle Supplements

All content is proprietary and based on the authors personal knowledge


About the Author

An avid Health and Fitness enthusiast, Jeff Harding owns and operates www.Mind-MuscleSupplements.com; a online Health and Fitness Superstore that goes beyond an ordinary webstore by also offering an expanding Health and Fitness article database, full of tips, tutorials and expert advice. The supersite also has a message forum for health and fitness community conversation.

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Pain Shoulder Pain Causes Tests And Treatments

Painful shoulder conditions that limit movement are common, and are caused by problems with the shoulder joint and its surrounding structures. Your shoulder is more prone to injuries than other joints because of its wide range of movement.

About 13.7 million people went to the doctor's office in 2003 for a shoulder problem, including 3.7 million visits for shoulder and upper arm sprains and strains. (Source: National Center for Health Statistics; Centers for Disease Control and Prevention 2003 National Ambulatory Medical Care Survey.)

One of the best ways to avoid injury is to keep physically fit, with a balanced program of aerobic exercise, stretching and strengthening exercises for your whole body. There is a range of exercise programs available from local fitness centers, to online services and even downloads for your MP3 or iPod players.

Here are some of the common causes of shoulder pain.

There are several reasons that cause pain and limit movement of your shoulder joint, including:

1. Rotator cuff disorders

Inflammation can be caused by general wear and tear that occurs with age, activities that require constant or repetitive shoulder motion (especially above shoulder level), heavy lifting, trauma, or poor posture. Serious injuries and untreated inflammation of the tendons can cause the rotator cuff to tear.

The pain associated with rotator cuff problems is normally felt at the front or on the outside of your shoulder, particularly when you raise your arm or lift something above your head. You may also notice the pain more when lying in bed. Severe injuries can cause weakness of the shoulder muscles, restricted shoulder movement and continuous pain.

2. Rotator cuff tears

It is usually the rotator cuff tendons (the thick bands of tissue that connect the muscles to the bones) that tear, but sometimes the tear occurs in the muscle. Severe injuries can cause several of the tendons and muscles to tear. There are special movement tests that your doctor can use to help determine which of the muscles or tendons has been torn.

3. Frozen shoulder

Frozen shoulder, is characterized by progressive pain and stiffness in the shoulder. The pain is felt deep in the shoulder joint and may become worse at night due to inactivity.

The exact cause of this condition is not known, but it sometimes develops following other shoulder injuries. Resting a painful, injured shoulder for too long can cause the shoulder muscles and connective structures to stiffen up, so when a shoulder injury occurs make an effort to keep it loose without putting to much strain on it.

Frozen shoulder can develop spontaneously, particularly if you have thyroid problems or diabetes seem to be at increased risk. Most people with frozen shoulder tend to improve within 2 years, with or without treatment. In the interim, however it can be quite painful.

4. Dislocated shoulder and shoulder instability

A dislocated shoulder is visibly deformed or out of place, and there may be swelling or bruising around the joint. Your shoulder movement will be severely restricted. Your Doctor can usually put the shoulder bone back into place using gentle maneuvers.

If you suffer a dislocation, keep in mind that the shoulder joint sometimes becomes unstable and susceptible to repeated dislocations. This causes pain and unsteadiness when you raise your arm or move it away from your body. Your shoulder may feel as if it is slipping out of place when you lift your arm over your head.

5. Arthritis

Arthritis causes progressive joint pain, tenderness, swelling and stiffness. Both rheumatoid arthritis and osteoarthritis will affect the shoulder joint.

Sometimes shoulder pain can be due to problems in your neck or a mixture of several different problems. A visit to your doctor is almost always necessary when it comes to a shoulder problem because in rare instances, shoulder pain may be caused by infection, problems with the nerves, or a tumor located somewhere else in your body.

What tests are needed to determine the cause of your shoulder pain?

As with any medical issue, a shoulder problem is generally diagnosed using a three-part process:

? Medical History ? You tell your doctor about any injury or other condition that might be causing the pain.
? Physical Examination ? Your doctor examines you by feeling for injury and to discover the limits of movement, location of pain, and extent of joint instability.
? Tests ? Your doctor may order one or more of the tests for you listed below to make a specific diagnosis.

Your doctor will determine the cause of your pain based on your symptoms and a physical examination. Where the pain is felt, both at rest and when moving the shoulder, is a clue to the cause of the shoulder pain. Your doctor will also test your shoulder strength and the range of movement in your shoulder joint.

You may need an X-ray, or other scans, such as an ultrasound scan or MRI. Sometimes, an arthroscopy is needed. In this test, your doctor can look inside the shoulder joint using a small telescopic instrument that has a camera on the end. This is not as painful as it sounds.

How your shoulder pain will be treated

In addition to relieving pain, treatment is aimed at restoring mobility in your shoulder joint. The choice of treatment depends on the extent of your shoulder problem and the level of pain.

Pain relievers such as non-steroidal anti-inflammatory drugs (NSAIDs) are often used as an initial treatment for shoulder pain. Ibuprofen is the best and Aspirin should be avoided.

Another simple way of easing shoulder pain is by applying a cold pack to your shoulder for 10 minutes at a time three or four times a day. Cold packs will reduce inflammation, and are most helpful when applied for the first few days following a shoulder injury. After that, you can switch to using a heat pack; intermittent applications of heat can help relax the shoulder muscles.

A heat pad used at night when sleeping will keep the shoulder from stiffing up.

You should rest your shoulder for a couple of days after an injury, and if you have dislocated your shoulder, you may need to rest your arm in a sling or splint for several weeks after the joint has been manipulated back into place.

However, with most shoulder problems it isn?t a good idea to rest for too long. While you should avoid strenuous activities and lifting heavy objects, you should still move your shoulder to help make sure that you regain full use of the joint. By returning to your normal activities as soon as possible (within the limits of disability and pain), you can help prevent the shoulder joint from stiffening up.

Physiotherapy can help treat you shoulder pain.

Physiotherapy can help improve your shoulder strength and flexibility as well as relieve the pain associated with most shoulder problems. Physiotherapists use a variety of different therapies, including massage, ultrasound therapy, laser therapy and electrical nerve stimulation (TENS) ? a therapy that uses mild electrical currents to treat pain.

Taping the shoulder joint can also help stabilize it and reduce pain during activities. Your doctor will refer you to a good Physiotherapist is he feels the extent of your injury warrants Physiotherapy.

Physiotherapists can also teach you special rehabilitation exercises to stretch and strengthen the rotator cuff muscles of the shoulder. Exercises that improve your shoulder?s range of movement help reduce the pain and stiffness that occurs after a period of immobility. Range of motion exercises may be followed by resistance exercises and weight training to strengthen the muscles.

Steroid injections can be effective but proceed with caution.

Depending on the cause of your shoulder problem, corticosteroid injections may be given to relieve the pain in the short term. The corticosteroid, which is often mixed with a local anesthetic, reduces inflammation and allows you to move the shoulder more comfortably. Make sure you understand what is involved in this kind of treatment to include the long term effect on your body. The jury is still out on the impact of this type of treatment.

Surgery may be necessary to treat your shoulder problem.

Because most people improve with the above treatments, only about 10 per cent of people with shoulder problems will need to be treated with surgery. People with shoulder instability or rotator cuff problems that are not responding to less invasive treatments may benefit from an operation, and shoulder joint replacement may be considered for people with degenerative arthritis.

There are also some conditions that need to be treated initially with an operation, including some rotator cuff tears and dislocated shoulders that cannot be reduced (put back in) with simple manual maneuvers. Sometimes frozen shoulder is treated with what?s known as manipulation under anesthesia. In this therapy, your shoulder is gently moved while you are under a general anesthetic to help improve its range of motion and of course avoid the treatment pain.

So make sure you do not self-diagnosis your shoulder problem, see your doctor. Keep in mind that it isn?t a good idea to rest it for too long or it will stiffen up. Use Cold and Heat intermittingly to speed up the healing process. Avoid strenuous activities and lifting heavy objects, but remember to move your shoulder to help make sure that you regain full use of the joint by returning to your normal activities as soon as possible and you will regain full use of your shoulder in a reasonable period of time.

But, if you are still experiencing pain, listen to it, it is a signal trying to tell you something is still wrong with your shoulder.

About the Author:

Ray is Managing Dir. for Daily Health Updates,a breaking health news service for the broadcast industry and also President for The Center for Pain Relief in New York City.Click On:http://www.painreliefforpain.com, The Centre for Pain Relief and alsohttp://www.forshoulderpain.com, Shoulder Pain

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Using Exercises For Rotator Cuff Treatment Effectively

One of the most important parts of physical therapy for the shoulder are exercises for rotator cuff muscles. This is the first treatment for shoulder problems related to injury to the rotator cuff. Stiffness, pain and weakness in the shoulder or arm are good indicators of injuries to the rotator cuff.The R.I.C.E. treatment is used in conjunction with exercises for rotator cuff. The meaning of R.I.C.E. is rest, ice, compression and elevation. These four treatments are used to reduce swelling and inflammation that can happen due to the injury and also from rotator cuff physical therapy.The first choice for treatment of rotator cuff injuries are exercises for rotator cuff. If physical therapy has not been effective, surgery will be recommended. This is usually a last resort.The doctor will recommend that you avoid exercises that require you to stretch the shoulder extensively. This includes reaching backwards or turning with the injured arm. Exercises for rotator cuff begin with easy stretching that will be closely watched by a physical therapist. Strenuous exercises will not be started till some range of motion is restored. Strengthening exercises are only added to the daily workout after extensive physical therapy has been done.

Even though exercises for rotator cuff are very effective, it will come slowly in order for the proper healing to take place. If physical therapy is post-surgical, this is especially true. Rehabilitation of the shoulder muscles always includes therapy after rotator cuff surgery. Range of motion may not be completely 100%, but physical therapy is very effective in restoring the amount of use that is regained in the arm and shoulder. The physical therapist or the physician will monitor the physical therapy very closely.

By Bob Downe

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Types of Rotator Cuff Exercise

People who have injured their shoulder, along with people who are having problems with normal wear and tear and deterioration in their muscles and tendons in the shoulder, which can develop into rotator cuff tendonitis, can all benefit from rotator cuff exercise.There are many different types of rotator cuff exercise. However, they are grouped into two different categories: stretching and strengthening. You must have made significant progress with the stretching exercises and have restored mobility before considering the strengthening exercises.You should be doing some stretching exercises at least eight times per day. The Posterior Stretch is good for stretching the back of the shoulder. Pull on the elbow of the injured arm and pull it across your body until you can feel the stretch in your upper back. Once you can, hold this position for about five seconds, then repeat twice.The Overhead Stretch will work both shoulders equally. Bend your body at the waist to a 90 degree angle and stretch the shoulders. Hold the position for about 15 seconds and repeat. The Forward Wall Climb is done facing a wall and extending the arm by walking the fingers up and down the wall. Each time your fingers climb the wall you should be attempting to go just a little higher. Only go as far as you can stand, pain wise.

The strength of the area both in and around the rotator cuff is very important as well. A good rotator cuff exercise for the rotator cuff is the Wall Push Up. This is done in the same way that you would normally do one on the floor, except that you are vertical instead of horizontal. As your shoulder strength improves, you may graduate to more difficult positions, like a countertop, a couch arm, and lastly, the floor.While there are many other rotator cuff exercise routines available, it is important to consult with a physical therapist before starting any strength training following an injury.

By Bob Downe

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Rotator Cuff Exercises That Will Get You Pain Free

Are you looking for rotator cuff exercises? Have you ever experienced a dull ache or sharp pain in your shoulder or upper arm?Do you have trouble sleeping at night on one side because of the pain in your shoulder?What about reaching behind your back when getting your billfold or tucking in your shirt or putting on a belt? If so, you may be suffering from a rotator cuff injury.Did you know that nearly 30% of the population has some form of rotator cuff injury, like bursitis, tendonitis and various tears?Whether you suffer from an acute injury or chronic pain, tendonitis, or even a rotator cuff tear, one thing is certain, you need to reduce the inflammation in your shoulder if you want to eliminate the pain.Steps to Reduce InflammationImmediately apply a cold compress to the painful shoulder. The inflammation is the culprit that is causing the pain, therefore if you can get that reduced, then of course the pain will lessen too. Swelling in the bursa is common, as well as inflammation around the tendons of the rotator cuff itself. Icing these areas will help decrease your pain and swelling.

In addition, the element of compression will aid in the healing process and help prevent recurrences of inflammation moving forward.Applying cold therapy immediately after exercise or increased activity is effective in minimizing inflammation and speeding recovery. It is also beneficial to utilize cold treatment prior to sleep in order to reduce nocturnal pain disturbances.Rotator Cuff Exercises For Strength and Range of MotionAs pain and inflammation subside, you must begin performing effective range of motion and strengthening exercises to rehabilitate the injured area. You can return to pre-injury functioning levels and do away with muscle weakness and imbalances with the right rotator cuff exercises.A typical strengthening program may last 4-6 weeks. Of course the degree of your injury, the length of time you have been suffering with it, how active you are all determine how long it will take for you to recover.Remember the first thing that has to happen is the inflammation has to be reduced...so get started with your ice therapy immediately. So, go ahead a buy a quality cold compress wrap, don't do silly repetitive or too strenuous shoulder activities, and find a certified medical professional to guide you on effective safe rehabilitation rotator cuff exercises.
By Lynn West

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Rotator Cuff Exercises For Pitchers - Avoid Being Thrown a Curve Ball

Rotator cuff exercises for pitchers are necessary. A baseball pitcher can easily be booted out of the lineup and into the dugout by a rotator cuff injury or worse, end their career. Pitchers are not alone in this. Swimmers, golfers, weightlifters or any athlete that stresses the shoulder must consider rotator cuff exercises.Keeping the Arm WarmShoulder exercises are necessary to keep the arm warm during the off-season and help prevent injuries like muscle tear and inflammation. Tubing exercises as well as light dumbbell lifting will help prevent rotator cuff injuries.Developing and Maintaining StrengthPlaying baseball hastens the wear and tear of the rotator cuff making it vulnerable to swelling and other related injuries. Rotator cuff exercises for pitchers cultivate muscle strength and aides in maintaining the strength during the season.Exercise Using DumbbellsGrasping a five-pound dumbbell in each hand, stand perpendicular to the ground with both arms stretched sideways forming a 'T'. Sustain the position for a few seconds then guide your arms back to its place. Repeat fifteen times. If this exercise proves painful, you may either use a lighter dumbbell or diminish the number of repetitions. Perform this for a maximum of three times a week.

Exercise Using Resistance Band or TubingRotator cuff exercises for pitchers may involve a resistance band. The process is straightforward. Obtain a resistance tube that is 2 1/2 or 3 yards long. Then at a standing position, step on one end of the tubing and gently grab the other end with you hand. While grasping the band, lift your arm sideways forming a 90-degree angle. Maintain the position for a few seconds then lower it back. Do three sets of ten repetitions twice a week.
By Steven Jay

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Rotator Cuff Exercises and Strategies to Prevent Injury

Have you ever experienced a dull ache or sharp pain in your shoulder or upper arm? Maybe you are unable to sleep on one side because your shoulder wakes you up at night. Perhaps, you have discomfort reaching behind your back to tuck in your shirt or grab your wallet. If so, you may be suffering from a rotator cuff injury.Rotator cuff injuries, such as tendonitis, bursitis and tears plague several people in our population. The rotator cuff consists of four small muscles, which form a sleeve around the shoulder and allow us to raise our arm overhead effectively. These muscles, consisting of the supraspinatus, infraspinatus, teres minor and subscapularis, oppose the action of the deltoid and depress the head of the humerus (upper arm) during shoulder elevation to prevent impingement.The most commonly injured muscle is the supraspinatus. It is responsible for initiating and aiding in elevation of the arm. If torn, the individual typically experiences persistent pain in the upper lateral arm and significant difficulty raising the arm without compensatory motion from the scapula (shrug sign). The hallmark signs of a tear are nocturnal pain, loss of strength, and inability to raise the arm overhead.However, acute tendonitis may also present with similar signs and symptoms, as pain can inhibit motion and strength. Yet, symptoms associated with tendonitis normally respond to rest, ice, anti-inflammatory medication and therapeutic exercise.

Rotator cuff tears are most common in men age 65 and older. Tears and/or injury are typically related to degeneration, instability, bone spurs, trauma, overuse and diminished strength/flexibility related to the aging process. However, youth are also at risk for injury if they are involved in repetitive overhead sports, including swimming, volleyball, baseball, softball, tennis, gymnastics, etc.Many people can function adequately with a torn rotator cuff provided they have a low to moderate pain level. The primary reason for performing rotator cuff surgery is to alleviate pain rather than to restore function. It is common for post surgical patients to lose some mobility/range of motion. Strength recovery is dictated by the size of tear, quality of the torn tissue at the time of surgery, time elapsed between injury and repair, and the surgeon’s ability to recreate the proper anatomical relationship.It may take up to 18 months following surgery to completely recover, although most people return to normal activities of daily living in 3-6 months. On the contrary, tendonitis usually resolves within 4-6 weeks, depending on the management of the injury.The key to avoiding rotator cuff injury is performing adequate conditioning prior to stressing it with vigorous activities. Many weekend warriors try to pick up the softball, baseball, football, etc. and begin throwing repetitively and forcefully without properly warming up. In addition, they are not likely to condition before the season like competitive athletes.This often leads to excessive strain on the rotator cuff and swelling. The inevitable result is soreness, especially with overhead movement or reaching behind the back. The act of throwing is the most stressful motion on the shoulder. The rotator cuff is forced to decelerate the humerus during follow through at speeds up to 7000 degrees/second.Without proper strength and conditioning, the shoulder easily becomes inflamed. Since the rotator cuff muscles are small, it is best to utilize lower resistance and higher repetitions to sufficiently strengthen them. Sample exercises include theraband or light dumbbell external and internal rotation exercises, which can be performed at various degrees of abduction.Other common exercises include forward elevation to shoulder height in the plane of the scapula (scaption), press-ups, prone dumbbell horizontal abduction with external rotation, and diagonal arm patterns with bands, weights or medicine balls. In addition to cuff specific exercises, it is also important to strengthen the muscles around the shoulder blade. These exercises include wall push-ups with a plus (rounding shoulder blades), shrugs, rows and lower trapezius exercises.Finally, it is important to note some precautions with general exercises routinely performed in health clubs. I recommend the following suggestions to prevent rotator cuff problems:• Avoid lat pull downs and military presses behind the head, as they place the shoulder in a poor biomechanical position encouraging impingement.• Do not lower the bar or dumbbells below parallel with incline/flat bench press for the aforementioned reason.• Refrain from using too much weight with lateral shoulder raises. This exercise increases the load on the shoulder to 90% of the body weight, so there is no need to use heavy weight. It is best to maintain an arc of movement slightly in front of the body with lateral raises to decrease stress on the rotator cuff, while avoiding elevation above 90 degrees.• Specific rotator cuff exercises can be incorporated into upper body workouts. Perform 2 sets of 15-25 repetitions for each exercise. These exercises should be done no more than three times per week to avoid overtraining.Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. For more information on his e-book on resolving rotator cuff pain, visit http://www.rotatorcufftraining.com. This article was originally published in Business First Columbus, Ohio in 2004.


By Brian Schiff

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