deltoid demoltion

[RIPT]

Last time I trained them, I smoked them. Still sore a few days later. Here's what I did:

*everything is 4 sets of 12, 10, 8, 6*

warm up rotators with rotations forwards and backwards 5lbs, front raises, side raises with same weight

machine presses 1 warmup of 15, on last set swiched to hammer grip halfway through and did a negative on last rep.Also 1 set facing the seat I heard it was supposed to hit the rear delts slightly????
seated side laterals negative on last rep
H.S. seated presses(the one where the seat is like an incline bench) double contraction and negative on last rep.
reverse pec dec with reverse grip superset with facepulls
shrugs 1 warmup then 2 sets facing machine 2 sets facing away from machine
internal & external rotator cuff rotations on machine to finish.

I left .5 a foot wider then when I came in.

[jarhead.]

I would never do rotator cuff work before direct shoulder work (or chest work for that matter)

pre-fatiguing the rotator cuff before it is needed for pressing work isn't a good idea IMO

[RIPT]

Just a warmup my right one is a bit tender.

[RIPT]

[quote=RIPT;638810]Just a warmup my right one is a bit tender.Watch Branch's dvd sometime, he does the same kind of thing.]

[hercules86]

[quote=RIPT;639472]

Originally Posted by RIPT

Just a warmup my right one is a bit tender.Watch Branch's dvd sometime, he does the same kind of thing.]

im with u ript, i always warm up my rotator cuffs using the same techniques before chest and shoulder workout outs (or any heavy pressing), injured my left shoulder quite bad about a year ago, it definately helps imo

[Big Vince]

always good to warm up the shoulder girdle/rotator cuff muscles, but not to go to failure. just enough to get the blood moving and the muscles warm.

[Big Vince]

hell, i have my pitchers go through a light rotator cuff workout/sequence before they pitch in a game, again it's not to failure, but it is good to get the muscles warm before executing such a violent motion as throwing a baseball.

[onyx.h]

Originally Posted by jarhead.

I would never do rotator cuff work before direct shoulder work (or chest work for that matter)

pre-fatiguing the rotator cuff before it is needed for pressing work isn't a good idea IMO

you are correct. most do not understand how fragile the cuffs are.

[Big Vince]

i am not talking about fatiguing the rotator cuff, i am takling about working it through the full range of motion and getting the muscle warm by getting some blood flowing through them. i am not inducing fatigue, nor am i building up any significant lactic acid. most of the time, i and my players use 3-5lbs db's, although sometimes we use no weight at all, just go through the full range of motion.

[RIPT]

Originally Posted by jarhead.

I would never do rotator cuff work before direct shoulder work (or chest work for that matter)

pre-fatiguing the rotator cuff before it is needed for pressing work isn't a good idea IMO

[mannydasher]

looks like a good routine,, i will give it a go

[RIPT]

Does anyone know how to do Ronnie's up the rack laterals? I've heard about them but don't know how he does(did) it.

[roidman0212]

that routine does seem intense and will have to try it as well, i am always looking for new and better way to work the shoulders and cuff.

[Uncle Paul]

I think the alliteration is what's working for you, bro.

[Xan]

[quote=RIPT;639472]

Originally Posted by RIPT

Just a warmup my right one is a bit tender.Watch Branch's dvd sometime, he does the same kind of thing.]

So does Dorian.

[RIPT]

Originally Posted by RIPT

Does anyone know how to do Ronnie's up the rack laterals? I've heard about them but don't know how he does(did) it.

Anyone??

[T-Bone]

They are non stop high volume pyramid set. Start with a weight you do 25reps, then up weight for 15, up weight for 12, up weight for 8. No break whatsoever. Work you way "up the rack". After you get your last rep out have a break (about a minute) then repeat.

[Nathan Jones]

[quote=hercules86;639571]

Originally Posted by RIPT

im with u ript, i always warm up my rotator cuffs using the same techniques before chest and shoulder workout outs (or any heavy pressing), injured my left shoulder quite bad about a year ago, it definately helps imo

I am the same I always warm up my rotators before a shoulder workout. I dont use a very heavy weight though....

NJ

[RIPT]

Originally Posted by T-Bone

They are non stop high volume pyramid set. Start with a weight you do 25reps, then up weight for 15, up weight for 12, up weight for 8. No break whatsoever. Work you way "up the rack". After you get your last rep out have a break (about a minute) then repeat.

OMG!! After that you must be ready to pass out. I think I'll try a modified version starting at 20, and just do one sequence............

[666masterofpuppets]

Originally Posted by RIPT

Last time I trained them, I smoked them. Still sore a few days later. Here's what I did:

*everything is 4 sets of 12, 10, 8, 6*

warm up rotators with rotations forwards and backwards 5lbs, front raises, side raises with same weight

machine presses 1 warmup of 15, on last set swiched to hammer grip halfway through and did a negative on last rep.Also 1 set facing the seat I heard it was supposed to hit the rear delts slightly????
seated side laterals negative on last rep
H.S. seated presses(the one where the seat is like an incline bench) double contraction and negative on last set
reverse pec dec with reverse grip superset with facepulls
shrugs 1 warmup then 2 sets facing machine 2 sets facing away from machine
internal & external rotator cuff rotations on machine to finish.

I left .5 a foot wider then when I came in.

Exactly what I need. Although I can't perform the rest of the exercises just yet, the warm-up is what I need to get back on track, along with some low-weight training. Plus, I'll continue to do the exercises I was doing at therapy.

[RIPT]

Those of you that have tried the program, why not give us