Preventing long term damage

[stunner5000pt]

Recently i spoke to a guy who claims that he uised to train. He claims that he used to be able to bench about 4 plates... impressive... and its believable because he is quite a big guy.

But he also says that his shoulders are ruined. He says that if i were to put a stetchoscope to his shoulder, that it would sound like a cement mixer. What would cause such damage to the shoulder or any other bodypart for that matter? How do we protect our joints and tendons from irreparable damage??

[guest589745]

I am there right now, ****ed up shoulders.

Best advice I can give you is:

USE THERA BANDS ON A REGULAR BASIS

DO ROTATOR CUFF EXERCISES

STRESS PROPER FORM EVEN IF AT THE PRICE OF HEAVY WEIGHT

LEARN TO KNOW WHAT YOUR BODY NEEDS (REST, FOOD ETC) , THIS TAKES TIME

AVOID OVERTRAINING

[stunner5000pt]

what otehr methods do you suggest?

protecting knees while squatting? Maybe wearing ak nee brace? would that do any good?

back while deadlifting?

etc etc

[helium3]

i dont do raps or belts as i think they can do more harm than good,straps are ok when the weight gets too heavy.

[guest589745]

Only use straps/wraps when going really heavy like below 4 or 5 reps in my opinion.

Just ALWAYS ALWAYS ALWAYS, warm up good.

Stretch but dont make it painful.

Cant think of myuch else but I wish I knew these when I first started.

[perfectbeast2001]

I don't flat BB bench anymore. It stresses rotator cuffs too much. DBs only here!

[stunner5000pt]

i have been told that bench pressing is bad for shoulders in general since there is a restriction of scapular movement??

but the way to prevent damage is thru rotator cuff exercises and rear delt exercises?

is that correct?/

[Doc.Sust]

i have been told that bench pressing is bad for shoulders in general since there is a restriction of scapular movement??

but the way to prevent damage is thru rotator cuff exercises and rear delt exercises?

is that correct?/

like skullsamsher said, rehab work for thecuff, for low back and deadlifts .roper form, i use a belt for core staability, and stretching before and after,spinal manipulation and traction,massage therapy and alot of ice

[doby48]

Be sure to strech and warm up... For shoulder work I only use dumbbells, never barbell work. I had a shoulder injury about 15 years ago and dumbbells I have no issue with but barbells cause pain so I stick with that... maybe my shoulder injury way back when is actually helping to save my shoulders now

[stunner5000pt]

why are dumbbells superior to barbell in preventing soulder injury? Wouldnt the fact taht the plane of motion not being fixed pose greater danger to the rotator cuffs??
sorry i dont know much about p[hysiology

i m just a guy who wants to be big and strong forever

[doby48]

From my exerience anyways... if I use a barbell for shoulder exercises then I feel a lot of unfortable movement and it forces my shoulders into positions they dont want to go into. For example I cant do skullcrushers at it hurts my shoulders. Allowing them to move independantly doesnt force each one into a set position. For my shoulders I love doing the dumbbell military press but if I tried doing the same thing with a barbell it kills my shoulders.

[stunner5000pt]

From my exerience anyways... if I use a barbell for shoulder exercises then I feel a lot of unfortable movement and it forces my shoulders into positions they dont want to go into. For example I cant do skullcrushers at it hurts my shoulders. Allowing them to move independantly doesnt force each one into a set position. For my shoulders I love doing the dumbbell military press but if I tried doing the same thing with a barbell it kills my shoulders.

i find that it hurts me when i do bench press with a wider than shoulder grip
so i hold theb ar about shoulder width... it doesnt hurt me

also skull crushers hurt my elbows
dips and close grip for me