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2006/03/04, 03:41 PM
Hello everyone,
(This is kind of a continuation of my shoulder fatigue-topic).
I have determined (with the help of my workout partner) that the lack of increases in shoulder and chest workouts along with continuous sore shoulders is due to overtraining of the anterior deltoids. It has been going on for a while now.
I'll get to the point; what should I do to remedy the effects of the overtraining that has been plauging me for the past 6 months? I still want to train my shoulders and chest and have even changed my routine (Monday is shoulders, Friday is chest) to hopefully help my situtation.
I'm thinking of dropping front raises all together from my workout routine until full recovery.
Any suggestions on what else can help me recover quicker whil still working out my chest and shoulders? Maybe going lighter fow a while will help me, but anything else?
BB1? Menace? anyone?
Thanks guys... I'm hoping to attain some wisdom as this problem is slightly deterring me from working out all together...
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2006/03/04, 04:12 PM
I forgot to mention, I just took a complete week off from weight training and my shoulders were still sore; as if I JUST worked my shoulders.
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Quoting from irnlady:
Hello everyone,
(This is kind of a continuation of my shoulder fatigue-topic).
I have determined (with the help of my workout partner) that the lack of increases in shoulder and chest workouts along with continuous sore shoulders is due to overtraining of the anterior deltoids. It has been going on for a while now.
I'll get to the point; what should I do to remedy the effects of the overtraining that has been plauging me for the past 6 months? I still want to train my shoulders and chest and have even changed my routine (Monday is shoulders, Friday is chest) to hopefully help my situtation.
I'm thinking of dropping front raises all together from my workout routine until full recovery.
Any suggestions on what else can help me recover quicker whil still working out my chest and shoulders? Maybe going lighter fow a while will help me, but anything else?
BB1? Menace? anyone?
Thanks guys... I'm hoping to attain some wisdom as this problem is slightly deterring me from working out all together...
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2006/03/04, 04:29 PM
Anterior delts take a beating as is. They are heavily involved in bench, shoulder presses, even arm work. I would suggest stop doing any anterior delt isolation work(any move like front dumbbell raises, etc. that specifically targets the anterior delts).
I did this long ago, and my anterior delts are probably better now than they ever have been with all the direct work. They are a small muscle, and very, very easy to overtrain.
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Strength and Honor!
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2006/03/04, 05:32 PM
bb's right....you have to give them a rest. i hardly ever do isolation exercises for the frotns of my shoulders bc the take a beating all week long. if i am going to work them during a shoulder workout...ill usually do upright rows.....this hits the anterior delts and the traps at the same time.....and is pretty easy on the delts. your shoulders could b feeling this way from past injuries (if you have suffered any) such as dislocations or clavical breaks. just a thought to consider. hope the problem gets better!
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2006/03/05, 09:46 AM
I also agree. Doing direct work as in front or side raises can lead to problems. If you want to do them rotate them biweekly and or once a month. Use shrugs, upright rows, and believe it or not incline bench preses to hit them. See if that helps.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/03/05, 04:21 PM
Thanks guys...
I had a feeling about my anterior deltoids...
So to still workout, but to help with the overtraining, should I go light when I do shoulder presses and chest work???
Any suggestions; or what helped you guys with the same problem I had?
I think what killed my anterior deltoids was the direct work on them (front raises), the upright rows I did to 'fry' my shoulders, and the normal shoulder and chest work...
Any other suggestions on what can help besides dropping the front raises?
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2006/03/05, 10:17 PM
My suggestion is to stick with basic lifts and to give your body plenty of recovery time....separate shoulder and chest training by at least 3 days...and don't do more than 2 exercises....or 10-12 sets....these are fairly small muscle groups....so need to kill them....
Mon:
Standing Barbell Presses
Rear Delt Raises
Friday:
Incline Bench Press
Dips
as everyone already pointed out front deltoids get overworked to begin with so there's absolutely no need to work them with isolation lifts....instead I suggest doing rotator cuff work with external rotation to prehab your shoulders...it will keep muscles balanced and help get you better gains...I would generally avoid upright rows...
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2006/03/05, 10:18 PM
err so NO need to kill them...
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2006/03/06, 12:11 AM
Menace brings up a good point. I am a big fan of working antagonist muscles. This way you do not overtrains so easy, and strength will be better by a long shot.
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Strength and Honor!
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2006/03/06, 04:47 PM
Most Americans do have an imbalance between anterior and posterior deltoids. You were just one of the few to recognize it. Im going to agree with BB1 and menace. Keep your training balanced.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/07, 09:49 PM
Thanks for the feedback everyone...
For the next few weeks, I'm only going to do light military presses (15X2), reverse flyes, and shrugs on shoulder days. My anterior deltoids still felt a little pain after my shoulder workout last night, but I think it was from the heavy close-grip bp I did for my triceps.
Even though my anterior's still hurt, do you think it would hurt me any if I go heavy on chest day; specifically flat bench since the incline and decline's recruit more anterior involvement? (My chest day is this Friday)
And, how can I tell when to start going heavy again on military presses? Obivously when the pain has subsided, but I wanted to make sure I don't jump back on the heavy-side too quickly. As stated above, I still feel pain in the anterior's... should I just go easy for a while?
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2006/03/07, 10:41 PM
if they still hurt on chest day then dont over do it...go light. but its mainly ur call...if you feel that the pain has been gone for long enought then go heavy on chest days. as for the heavy militarys....id wait until your shoulders do not get sore from your chest day...and then you can go heavy. be gradual about it though...maybe just one heavy set and then next week do two and so on....also be sure that your shoulders are warm before pressing heavy. hope this helps! goodluck!
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