You'll want to read this!

[Cronos]

Hey, can someone with experience in this department please help me out. For the past several years of lifting (longer than I can even recall), I have had a off and on recurring shoulder pain in the left shoulder. It is usually brought on by some form of pressing, usually overhead. I had someone tell me it's probably a rotator cuff, but I will describe the symptomsI for you.
1.Pain at the back/side of the shoulder when I perform a overhead pressing motion (even without weight, and ESPECIALLY with weight) This doesn't matter if I use free weights, the smith, or any other machine.
2. Pain at the back/side of the shoulder when I rotate my arms behind my back, say while holding a broom stick in both hands.
3. The pain is most felt at the bottom to midpoint of a press, and not much at the top.
4. No pain during dips or declines, but a little during flat bench, worse still for inclines, and absolutely the worst during overhead presses.
5. The pain feels like it's "inside" the shoulder for the most part, except there is one spot on the out side. You know that bone on the top of your shoulders right between your traps and your delts, on the very top? Well if I apply pressure to that with say my hand, it hurts quite a bit. There is no other tender spot in the outside like this.

Any feedback from you guys would be greatly appreciated, as it is playing havoc with my routine and driving me nuts

[Ronnie Rowland]

Hey, can someone with experience in this department please help me out. For the past several years of lifting (longer than I can even recall), I have had a off and on recurring shoulder pain in the left shoulder. It is usually brought on by some form of pressing, usually overhead. I had someone tell me it's probably a rotator cuff, but I will describe the symptomsI for you.
1.Pain at the back/side of the shoulder when I perform a overhead pressing motion (even without weight, and ESPECIALLY with weight) This doesn't matter if I use free weights, the smith, or any other machine.
2. Pain at the back/side of the shoulder when I rotate my arms behind my back, say while holding a broom stick in both hands.
3. The pain is most felt at the bottom to midpoint of a press, and not much at the top.
4. No pain during dips or declines, but a little during flat bench, worse still for inclines, and absolutely the worst during overhead presses.
5. The pain feels like it's "inside" the shoulder for the most part, except there is one spot on the out side. You know that bone on the top of your shoulders right between your traps and your delts, on the very top? Well if I apply pressure to that with say my hand, it hurts quite a bit. There is no other tender spot in the outside like this.

Any feedback from you guys would be greatly appreciated, as it is playing havoc with my routine and driving me nuts

You are going to need to stop doing the exercises that are irritating your problem. Are you performing rotator cuff exercises to help build up that area? You may need to see a doctor if this pains lingers. I occasionally have the same pain and have found going lighter and doing rotator cuff exercises aids in fixing it but it can be a long road to recovery. My concern is the pain between your traps and delts. I would have that checked out to play it safe.

Some deep tissue massage may help tremendously if you can find someone in your area. Deep tissue massage can help break up things if indeed that's what's causing your problem. If your rotator cuff was torn you would be losing strength! It could also be an inflammed bursa sac but that's usually a bit further down on the medial delt. I get that problem from time to time as well. I would say you need to stop all over head presses, flat bench and inclines and just do declines for moderate to high reps and see if it heals on it's own. Training the rear delts with isolation exercises and lat exercises could also help strengthen the area of the rear delts.

NOTE: Lowering the bar too high on the chest or too close to the chest can cause rear shoulder pain. Also, if free weights cause pain during over head shoulder presses you need to use a hammer strength machine because it takes away some of the work from the stabilizers-hence the rotators! Allow your hands to come down to your ear lobes and no further!! The smith machine is not very good option IMO for doing overhead presses in terms of avoiding rotator cuff pain and can even make it worse due to the akward position you are in but it's a good option for doing inclines given you first tried incline dumbbell presses. Incline dumbell presses on a very low incline (same goes for barbell or smith) helps take stress from the rear shoulder and actually places more empahsis on the upper chest. A 10-15 degree incline is optimal! Give dumbbels a try.. Do not try and bring the elbows back too far or it can really torque the rear and front delts. When doing an inline press bring the bar down to the mid chest not the upper most part of the chest as this puts the shoulders in turmoil. Aso, do not keep your elbows back too far with overhead presses if you feel shoulder pain

[The Titan99]

You are going to need to stop doing the exercises that are irritating your problem. Are you performing rotator cuff exercises to help build up that area? You may need to see a doctor if this pains lingers. I occasionally have the same pain and have found going lighter and doing rotator cuff exercises aids in fixing it but it can be a long road to recovery. My concern is the pain between your traps and delts. I would have that checked out to play it safe.

Some deep tissue massage may help tremendously if you can find someone in your area. Deep tissue massage can help break up things if indeed that's what's causing your problem. If your rotator cuff was torn you would be losing strength! It could also be an inflammed bursa sac but that's usually a bit further down on the medial delt. I get that problem from time to time as well. I would say you need to stop all over head presses, flat bench and inclines and just do declines for moderate to high reps and see if it heals on it's own. Training the rear delts with isolation exercises and lat exercises could also help strengthen the area of the rear delts.

You know, I have this same thing, only a little different. The pain is at the front point of the right shoulder. Mine is during flat bench and ESPECIALLY lifting off the rack during decline presses. If I keep my elbow in real tight, there's no problem. Or if the spotter helps me off the rack with it, I can go heavy on decline with no pain at all. Flat bench still hurts, but it's tolerable. Also, side laterals are no problem at all. What sort of things should I do to help this? Maybe that broomstick thing?

[The Titan99]

You know, I have this same thing, only a little different. The pain is at the front point of the right shoulder. Mine is during flat bench and ESPECIALLY lifting off the rack during decline presses. If I keep my elbow in real tight, there's no problem. Or if the spotter helps me off the rack with it, I can go heavy on decline with no pain at all. Flat bench still hurts, but it's tolerable. Also, side laterals are no problem at all. What sort of things should I do to help this? Maybe that broomstick thing?

I saw in the injury and rehab section a guy do a thing with a towel like the broomstick exercise, then gradually shorten the length of the towel. Would this be something that would help my problem? (Above) I know your busy, so no rush at all.

By the way, awesome pics of you and Kathy!!! Jeez, you two must be something else to see in person!!!!

[Ronnie Rowland]

I saw in the injury and rehab section a guy do a thing with a towel like the broomstick exercise, then gradually shorten the length of the towel. Would this be something that would help my problem? (Above) I know your busy, so no rush at all.

By the way, awesome pics of you and Kathy!!! Jeez, you two must be something else to see in person!!!!

Thank you!

External and especially internal rotation using a cable station will help. http://askthetrainer.com/rotator-cuff-exercises.html. Active release therapy really helps but you have to find one in your area. Go to this website and if you have someone who can apply
the proper foot pressure you can release and stretch that connective tissue causing you pain! http://www.massagetherapy.com/articl...-Rossiter-Way-

[Juicedupmonkey]

Hey Ronnie, I'm looking to start up a cycle soon 20 weeks long, I am planning test only
750mgs/week 1-8
250mgs/week 9-10
1000-1250mgs/week 11-18
250mgs/week 19-20

Now I'm just wondering I've asked you questions about anti-e's before because I am prone to gyno, ive tried nolvadex, arimidex, letrozole and I feel like none have worked, the sensitiveness doesn't go away and I started noticing a lump on my left pec... I didn't think the anti-e's were garbage because it came from the same place as my gear but who knows... Now when I do this next cycle I want to keep my libido high so should I try the proviron like you've suggested before? And is it possible that the anti-e's just didn't work for me but were real? I felt my libido drop but not the gyno...

I want to continue using steroids but not if im going to have big breasts in a couple of years... Any advice would be greatly appreciated.

[ricky23]

hi ronnie, do you normally look fuller after loading on fats? ive recently upped fats and after every fat meal i look fuller, i think dave palumbo recommends fat loading as well as carb loading for the stage but havent found an explanation for why. it doesnt have any effect on glycogen but dave said that after a show when he looked flat he had a cheat meal that was high in fats and filled out and looked better. i went to the british grand prix and was surprised to hear how many bodybuilders go really high carbs and how low their fats were. what do you think,
also do you think that keeping fats and carbs separate from meals has an impact on staying lean, or are there exceptions like pre workout meal or breakfast where both can be combined. thanks

[djdizzy]

Ron, went to the doctor to get some refills and he had me schedule a physical and bloodwork. It will be on the last day of my 2nd reload. Should I postpone it? The bloodwork sheet says to check Comprehensive Metabolic Panel, Lipid Panel, Blood Count, Hemoglobin and TSH.

Thanks!
D

[Ronnie Rowland]

hi ronnie, do you normally look fuller after loading on fats? Yes! Ive recently upped fats and after every fat meal i look fuller, i think dave palumbo recommends fat loading as well as carb loading for the stage but havent found an explanation for why. It doesnt have any effect on glycogen but dave said that after a show when he looked flat he had a cheat meal that was high in fats and filled out and looked better. actually fats do have an efect on glycogen. Fats help pull glycogen into the muscles but at a more controlled pace than carbs alone and this means you need less carbs to fill out your muscle for longer periods while simultaneously getting less water bloat..i went to the british grand prix and was surprised to hear how many bodybuilders go really high carbs and how low their fats were. What do you think, some people thrive on this approach, especially those taking insulin or who have fast metabolisms.also do you think that keeping fats and carbs separate from meals has an impact on staying lean, or are there exceptions like pre workout meal or breakfast where both can be combined. Thanks i feel it has a small effect in the offseason but i believe most of the effect comes from not over doing carbs and or fats which some people have a tendency to do when combining them both in every meal. Too many carbs, fats or calories makes you fat. I've seen people get fat eating too much protein as well. I feel adding fats with carbs for breakfast and at night is key to preventing sugar crashes and staying full. Its best to eat only carbs/protein prior and post to training. Those with a fast metabolism must add some fats along with their carbs with just about every meal to gain weight as fats are more dense in calories. When trying to lean out it's definetely best to keep carbs/fats seperated except for breakfast and dinner.

above

[ridedivefx]

Hi Ronnie,

In this 1st Reload (6 weeks in) Test/Eq 500/400 I seemed to be accumulating more fat around my gut than any where else. My shoulders, traps arms and chest, legs are lean.

I have not be doing much aerobics just once a week...but was thinking in the 2nd reload to add Clen and up the aerobics x3/week.

1. Should I start moderate to high aerobics now during 1st reload and add clen? cycling 2 weeks on /off all the way through the end of my 2nd reload

2. Should I wait till 2nd reload for clen cycling and upping the aerobics. My 2nd reload would be 750/600 of TestE and EQ

3. Any other recommendations!

Thanks

[Ronnie Rowland]

Hey Ronnie, I'm looking to start up a cycle soon 20 weeks long, I am planning test only
750mgs/week 1-8
250mgs/week 9-10
1000-1250mgs/week 11-18
250mgs/week 19-20

Now I'm just wondering I've asked you questions about anti-e's before because I am prone to gyno, ive tried nolvadex, arimidex, letrozole and I feel like none have worked, the sensitiveness doesn't go away and I started noticing a lump on my left pec... I didn't think the anti-e's were garbage because it came from the same place as my gear but who knows... Now when I do this next cycle I want to keep my libido high so should I try the proviron like you've suggested before? And is it possible that the anti-e's just didn't work for me but were real? I felt my libido drop but not the gyno...I have seen a few instances where people did not respond well at all to anti-es in terms of reducing gyno-hence surgical removal of the gland was their best option. Just because your libido dropped does not mean your anti-es were real but it sounds like they probably were real! You did not mention ever using aromasin so why don't you try combining aromasin with proviron every day and see how you respond. You might also want to try reducing the test dosage and adding in a steroid that does not aromatize.
I want to continue using steroids but not if im going to have big breasts in a couple of years... Any advice would be greatly appreciated.

above

[Juicedupmonkey]

above

Okay so maybe try lowering the dose of test to like 375-500mgs or maybe even 250mgs then throw in something like winstrol depot as the main builder or what other steroid would you recommend for one to take that doesn't aromatize? And I feel like as if nothing else worked like arimidex, letrozole and nolvadex I feel that aromasin won't either... But I guess I'll never know till I try. Like how you said some people get the gland removed. Does that prevent gyno from coming back again? If so how much would that cost? Haha I want to stay on gear for a while but can't because the fear of getting huge tits.

[VASCULAR VINCE]

ron....for chest..do you say...8 sets or 12 is best????

[Ronnie Rowland]

Okay so maybe try lowering the dose of test to like 375-500mgs or maybe even 250mgs then throw in something like winstrol depot as the main builder or what other steroid would you recommend for one to take that doesn't aromatize? What steroids have you taken and which seemed to make it worse? And I feel like as if nothing else worked like arimidex, letrozole and nolvadex I feel that aromasin won't either..Aromasin does not have an estrogen rebound like the others forementioned and that's why i am suggesting you give it a try.. But I guess I'll never know till I try. Like how you said some people get the gland removed. Does that prevent gyno from coming back again? yes if its all removed. If so how much would that cost? not sure! Haha I want to stay on gear for a while but can't because the fear of getting huge tits.

above

[The Titan99]

You are going to need to stop doing the exercises that are irritating your problem. Are you performing rotator cuff exercises to help build up that area? You may need to see a doctor if this pains lingers. I occasionally have the same pain and have found going lighter and doing rotator cuff exercises aids in fixing it but it can be a long road to recovery. My concern is the pain between your traps and delts. I would have that checked out to play it safe.

Some deep tissue massage may help tremendously if you can find someone in your area. Deep tissue massage can help break up things if indeed that's what's causing your problem. If your rotator cuff was torn you would be losing strength! It could also be an inflammed bursa sac but that's usually a bit further down on the medial delt. I get that problem from time to time as well. I would say you need to stop all over head presses, flat bench and inclines and just do declines for moderate to high reps and see if it heals on it's own. Training the rear delts with isolation exercises and lat exercises could also help strengthen the area of the rear delts.

You know, I have this same thing, only a little different. Mine is during flat bench and ESPECIALLY lifting off the rack during decline presses. If I keep my elbow in real tight, there's no problem. Or if the spotter helps me off the rack with it, I can go heavy on decline with no pain at all. Flat bench still hurts, but it's tolerable. Also, side laterals are no problem at all. What sort of things should I do to help this? Maybe that broomstick thing?

[Ronnie Rowland]

You know, I have this same thing, only a little different. Mine is during flat bench and ESPECIALLY lifting off the rack during decline presses. If I keep my elbow in real tight, there's no problem. Or if the spotter helps me off the rack with it, I can go heavy on decline with no pain at all. Flat bench still hurts, but it's tolerable. Also, side laterals are no problem at all. What sort of things should I do to help this? Maybe that broomstick thing?

When I find time I'll post a link showing the best exercise to strengthen this area.