>gets injured somehow and stays fucked up for the rest of your life

>gets injured somehow and stays fucked up for the rest of your life

  1. 2 weeks ago
    Anonymous

    My rotator cuff pain went away when I started using foods, but YMMV

    • 2 weeks ago
      Anonymous

      what is dis "foods"

    • 2 weeks ago
      Anonymous

      roids*

      • 2 weeks ago
        Anonymous

        If you're going to use gear for shoulder recovery, there are only a few that'll do the job. Nandrolone will take some of the pain out of your shoulder by making your joints more lubricated. Primo and Anavar will actually make your body do more collagen synthesis and repair the connective tissue.

        Other stuff to look at are GH and BPC 157, with the latter being injected locally to the site you want healed.

        Obvs the best strategy is to not fuck your joints up in the first place. Failing that, going through a full range of motion tends to really help with the recovery process. PEDs should be a last resort before surgery

    • 2 weeks ago
      Anonymous

      the absolute state of fastfags

    • 2 weeks ago
      Anonymous

      BPC 157 works for some people. Not me though :^)

      • 2 weeks ago
        Anonymous

        the big problem with peptides in addition to the high cost is that you really have no idea if what you're getting is legit. It's a completely unregulated market where sellers are 100% not accountable for fraud, and in addition to getting fake product you don't know if you are getting contaminated or impure placebo. If you have access to lab testing that is willing and knows how to identify a peptide as BPC, and you are willing to pay for a vial to be tested and lose that vial, then that's a different story. But in an unregulated grey market, it would be very profitable to lyophilize some harmless lysine in a vial and sell it for $50 as BPC... and even more profitable to sell that vial as ipamorelin or one of the less common peptides for hundreds of dollars

        I used to use BPC and ipamorelin but it is a HUGE expense for something where you have no guarantee of it being real, and where chances are greater that it is not real than real. Plus the placebo effect is real enough that you cannot just use it and see if your injury heals faster. You are probably better off buying actual an HGH kit for 800-1000 dollars from a trusted gear source than monkeying around with peptides

        • 2 weeks ago
          Anonymous

          Everything in your first paragraph can be said about sarms or roids though. You just have to visit forums and look at the reviews, not perfect and never can be, but still. Also I hear HGH is the most faked gear and lots of otherwise reputable gear sellers have bunk HGH

          • 2 weeks ago
            Anonymous

            With test and HGH I think you can be pretty sure just by effect when what you're getting is real. With test I bought from my supplier, it's pretty hard to miss the change in energy, the sudden fullness/bulginess of muscles, the vascularity, the mood changes. Also, it's much easier to have test or HGH sent away for relatively straightforward testing (if you're so inclined) than it is to send a lab some obscure research chemical peptide and asking them if it's BPC-157 or ipamorelin or whatever... most probably will not know wtf those are or how to test for them.

            With SARMs, there's less of a reason to fake it than with peptides because they former are relatively simple to synthesize, being somewhat related to androgens/testosterone, and get transported as loose powder. With peptides and lyophilization there is much more incentive to fake it because processing/working with peptides is MUCH more complicated and they are much more touchy, unstable, and complex molecules. Peptides can be notoriously massive, complex molecules that take considerable lab expertise to synthesize correctly. See picrel for BPC-157

            But at the end of the day it boils down to trust. I was recommended to my gear supplier by people who used him and had good results, and there is an IRL community of people who say his stuff works. That's different than some random site on the internet where they have no IRL reputation that can be verified or proven

    • 2 weeks ago
      Anonymous

      >Using foods

    • 2 weeks ago
      Anonymous

      >Your.mileage may vary
      Wat

    • 2 weeks ago
      Anonymous

      >why yes I do use foods

  2. 2 weeks ago
    Anonymous

    I wonder if the shoulder or the knee is the worst designed joint

    • 2 weeks ago
      Anonymous

      shoulder.
      knee can handle quite a few hundred miles of walking. in fact you can just walk every day for the rest of your life and probably make it into old age.

      Your shoulder does a few lat raises, a few front raises, maybe an OHP or two and suddenly it decides it has had it.

    • 2 weeks ago
      Anonymous

      The shoulder is so shit just pressing overhead for long enough time wears away at the AC joint and you can't avoid it unlike what a certain boomer claims with "just shrug at the top bro." It's still grinding away at it with the ROM so what you do at the end doesn't matter.

      • 2 weeks ago
        Anonymous

        the whole shrug at the top is the stupidest fucking advice.
        the movement automatically requires you to shrug in order for the arms to full extend overhead. you literally can not shrug. So why the fuck does everyone say shrug? it's such unneeded bullshit and just confusing people.
        Also like you said, it's just grinding away anyways. the shoulders were never meant to handle the absurd weight of OHP. outside of genetic freaks we aren't suppose to lift ohp like that.

      • 2 weeks ago
        Anonymous

        > wears away at the AC joint
        > It's still grinding away at it with the ROM so what you do at the end doesn't matter.
        Never felt pain from pressing, you will feel serious pain from joints grinding, I haven’t felt pain so it doesn’t happen for me. Learn to press like a nonretard

        • 2 weeks ago
          Anonymous

          >i lift baby weights i've never had an injury
          we get it newfag

          • 2 weeks ago
            Anonymous

            Lol, is a 180lb press baby weight if yes post press

            • 2 weeks ago
              Anonymous

              okay newfag whatever you gotta say to cope.

              Why don't you just take it slow and add less weight over a longer period of time :)?

              has nothing to do with that.
              it's simple biomechanics.

          • 2 weeks ago
            Anonymous

            Why don't you just take it slow and add less weight over a longer period of time :)?

    • 2 weeks ago
      Anonymous

      >designed

      • 2 weeks ago
        Anonymous

        Yes, designed by nature. How are you so fucking stupid?

  3. 2 weeks ago
    Anonymous

    Everytime I OHP my right shoulder hits a nerve or some shit at the top and I get a radiating shock down my arm. Fuck this joint

    • 2 weeks ago
      Anonymous

      You're impinging your tendon, it's subacromial impingement. You're rotator cuff muscles are out of whack.

      • 2 weeks ago
        Anonymous

        How do I fix this anon? Its fucking annoying

        • 2 weeks ago
          Anonymous

          It depends on the rotator cuff causing the problem but mostly people are internally rotated and it's the supraspinatus tendon being pinched.

          You need to work your posterior to sit your shoulder in a better position. You need to do external rotations as per moron in the pic.

          Keep your elbow by your side and do 3 sets of 15 reps 2x per week to start with and when it starts to get better you can do 1x 3 sets of 15 as a maintenance per week.

          • 2 weeks ago
            Anonymous

            Thanks anon

            My right shoulder has been popping my entire adult life. Women find it hot for some reason. As long as it's not painful don't let it stop you.

            >women find injuries hot
            I bet they do

          • 2 weeks ago
            Anonymous

            >as per moron in this pic

            Kek. I fucking love IST

            • 2 weeks ago
              Anonymous

              >>as per moron in this pic
              >Kek. I fucking love IST
              I'm black, and this gratuitous racism is quite amusing.

        • 2 weeks ago
          Anonymous

          rotator cuff exercises. but beware It takes a long ass time to get a strong rotator cuff if its weak.
          You dont have many options though, if you keep doing push exercises youre going to get injured.

      • 2 weeks ago
        Anonymous

        >rotator cuff muscles
        The rotator cuff is a group of four tendons. Do you mean the muscles that attach to the rotator cuff?

        • 2 weeks ago
          Anonymous
          • 2 weeks ago
            Anonymous

            zoom-zoomin gay

      • 2 weeks ago
        Anonymous

        https://i.imgur.com/TfSHXF5.jpg

        It depends on the rotator cuff causing the problem but mostly people are internally rotated and it's the supraspinatus tendon being pinched.

        You need to work your posterior to sit your shoulder in a better position. You need to do external rotations as per moron in the pic.

        Keep your elbow by your side and do 3 sets of 15 reps 2x per week to start with and when it starts to get better you can do 1x 3 sets of 15 as a maintenance per week.

        sounds like impingement, learn and master scapular retraction and make it the foundation of all your upper body exercises, which is what anyone should be doing anyway if they want to lift well. Focusing on and strengthening scapular muscles completely changed all my lifts for the better and brought my rotator cuff injury back to 100%
        [...]
        IDK why this thread appears every day with the same fucking picture but you need to fix your posture, stop rounding your shoulders forward, and master scapular retraction/depression. Read the above. Privilege pulling exercises over presses and get really strong with pullups and rows... learn to minimize biceps/rear delt use and maximize back muscle use. Your back muscles are crucial to supporting your shoulders during pressing work and whenever you are benching/dipping/OHP/whatever, you should have your shoulders locked back and down. Lots of people let their shoulders "roll" forward when they press and thats exactly what fucks your shit up

        the commonness of rotator cuff injuries and impingements is also a lifestyle thing, and understanding it can inform gym goals positively. Most people have an overdeveloped chest relative to their back and this is made worse by our lifestyles where many people sit at a desk all day or do lots of work hunched over with their hands in front of them. This leads to a chronically tight chest, loose back/traps, and being chronically internally rotated with shoulders. This muscular imbalance makes impingement very likely and also make the probability of injuring your shoulder during exercise
        or upper body work all the higher. If you are doing pressing work--- especially overhead stuff--- with your shoulders rounded forward rather than back/down (supported by your back muscles), you are going to hurt them

        • 2 weeks ago
          Anonymous

          I'm thinking of pausing my gym membership and spending the next couple of weeks doing rows on gymnastic rings, banded stuff for external rotation, dumbbell home back stuff. What you think?

          My pull ups are a bit retarded. Maybe better than average person's but still I cannot fully retract my scapula at the top of the movement so I think my back is a bit weak. The shoulders also seem to roll internally at the top. Are rows a good idea on rings and try to build strength on it over next couple of weeks?

          • 2 weeks ago
            Anonymous

            Sounds like a good plan. A great way to get into scapular work is to do dead hangs on rings, as well as dead hangs where you transition into active hangs... by that I mean retracting your scapula under your body weight. Think the opposite of a shrug, done while you are hanging, which works the muscular complex that depress the scaps. Scap movement warmups are a great way to start a workout... doing

            https://i.imgur.com/BXns7CU.png

            do this every day

            with a resistance band is a great way to get them moving (it's remarkable how stiff and immobile they can be by default) as well as scap pushups (look them up) and the scap "pullups" described above

            I exercised for over a decade before i really learned how to do pullups, theyre hard. If you are experiencing shoulder rotation, you may have your elbows flared too much. A lot of people have the misconception that your arms should be basically straight out to your sides when you do pullups when really they should be "tucked" forward in front of your body... they should be around 45 degrees to your torso, if that makes sense. They should be as though you are part of the way into a pec deck fly movement. Another common mistake is to use too much width with your grip. IMO a neutral grip should be just outside shoulder width, or basically what you might use for OHP. I like to use a grip width that allows me to keep my elbows stacked directly beneath my hands.

            if you are having trouble with maximum scap retraction at the top, literally just do isometric holds at the top of the pullup at the bar and that will really nail those muscles. When you do a pullup, think more about pulling the bar to your chest; a lot of people stop when their chin hits the bar, but you should be building enough strength to touch your chest to it and that's the ideal ROM. That will really allow maximum scap retraction and is where you should do isometric holds.

            • 2 weeks ago
              Anonymous

              Cheers man this is all really good advice and I will follow it up. Thanks alot.

              Just while we're on the topics of pull ups, did you find (especially as a begginer), on your way up you made a little arc on one side, kind of like you were pulling more with your left or right side? Is this normal? I'm trying to even it out but just seems like I can't help but even slightly use one side more.

              • 2 weeks ago
                Anonymous

                no problem. I never had an imbalance like that but that's one thing you can correct with an "asymmetrical pullup" like picrel. I would not replace your standard pullup routine with this but rather use it as a supplemental workout after you've done normal ones. To do it, basically just pull your chest up toward the hand of the weak arm. It will be a process of building up strength to be able to pull yourself fully up to the weak arm's hand, and in the beginning it may be more like you're just leaning slightly to that side. To understand the movement better, look up around the world pullups. You can also just attach a D-grip to a cable pulldown machine and train the weaker arm

              • 2 weeks ago
                Anonymous

                Thanks okay I'll try them out. You seem to know alot about pull ups, could I show you a short video to see what you think of my form?

              • 2 weeks ago
                Anonymous

                sure

              • 2 weeks ago
                Anonymous

                Thanks here's the link. https://www.veed.io/view/fac943b9-71ae-40fd-b0dc-abe1b639b577?sharingWidget=true

                Forgot to mention cause you talked about scapular pull ups in previous post, when I do scap pull up I get pain in my left shoulder, hopefully shoulder mobility and rotator cuff exercises will help? No pain during pull up though or with scap push up. Anyway how does the form look?

              • 2 weeks ago
                Anonymous

                Could you post one without pants

              • 2 weeks ago
                Anonymous

                rotator cuff warmups will help with pain--- I do both internal and external rotator cuff stretches with a dowel, they're fairly common and you can find them online because describing them here won't be very productive. I can't emphasize enough how getting your scaps to move is truly a flexibility that you can develop over time, just like training to do a split or any other kind of stretch. You have to train them for mobility, and you have to train the muscles that move them. A workout I improvised is to grab a doorknob with both hands behind your back and just lean forward as hard as you can with your full bodyweight while holding onto the knob. This will stretch out your chest which helps the scap retract, and will show you what it feels like for scaps to retract which is a good mental "feel" to have. As you do it, focus on clenching you scaps back and down (don't shrug). In the gym you can improvise this same exercise on a power rack vertical or racked bar instead of a doorknob.

                For scap pullups, maybe don't drop too much into a "shrug" at the bottom. Always have them engaged even when you're at the bottom of the motion. I find that when I'm doing both normal and scap pullups, falling into a shrug at the bottom will cause pain.

                In your vid it seems like your shoulders are shrugged even as you're near the top of the movement. For a normal pullup (as opposed to the scap pullup) before I start, I retract and lock my scaps down, and I keep them there throughout the movement. I don't let them move or fall out of that position and it gives my shoulders a lot of stability. In your vid you also fall into a shrug at the bottom, which robs you of this stable position. Your first pullup is decent--- for a pullup you want to lean back slightly and "lead with your chest", which you seemed to do. In the second one, maybe it's because you fell out of form or lost strength, but your torso became too upright and didn't lead with the chest. Does that make sense?

              • 2 weeks ago
                Anonymous

                Okay I'll start warming up and working out my rotator cuff muscles for sure. Your absolutely right about me doing the scap pull ups from the bottom, I'll do them a little engaged, it did always feel extreme the range I went for. As for the video, yeah I remember I lose strength after giving the chest to bar my all. I'll work on this technique and the retraction thank you so much anon, your a legend

                Lastly, did my pull ups look even or do you notice slight unevenness?

              • 2 weeks ago
                Anonymous

                They seem even to me, but you will feel and notice asymmetries a lot more than an onlooker. This is where mind-muscle connection can help a lot--- if you notice one side is lacking, make a concerted effort to engage the weaker side more than the strong one. Or do the asymmetrical pullups.

                with the cable rows, remember to make it less about pulling with your arms and more about crunching your back, squeezing your scaps, and broadening your chest all at once. Good luck, you will build strength fast if you can do these as much as possible. 4 months ago I could only do 1 pullup after taking 2 years off of exercise and now I can do 10 with a 40lb dumbbell between my legs, you get good fast if you work at it

              • 2 weeks ago
                Anonymous

                How many times a week should I be rowing how many sets? I like cable rows but I only do them once a week, 4 sets of 10-12

              • 2 weeks ago
                Anonymous

                4 sets of 10-12 is a good target. For back day I like to have two back exercises where I'm pulling down--- like pullups and cable pulldowns--- and two exercises where I'm in a horizontal pulling motion like rows. For that I do cable rows and incline one-arm DB rows. So that you're not doing basically the same exercise twice, mix up the grip... for example with pullups and cable pulldowns, I do a normal pullup form and then on cable pulldowns I might use a v-grip or a normal wide bar with an underhand grip. With the cable rows I'll use a T-bar with a normal shoulder width grip, and make sure in addition to what I described in

                They seem even to me, but you will feel and notice asymmetries a lot more than an onlooker. This is where mind-muscle connection can help a lot--- if you notice one side is lacking, make a concerted effort to engage the weaker side more than the strong one. Or do the asymmetrical pullups.

                with the cable rows, remember to make it less about pulling with your arms and more about crunching your back, squeezing your scaps, and broadening your chest all at once. Good luck, you will build strength fast if you can do these as much as possible. 4 months ago I could only do 1 pullup after taking 2 years off of exercise and now I can do 10 with a 40lb dumbbell between my legs, you get good fast if you work at it

                , that you are pulling the bar to your belly button, which will maximize back engagement. Use light enough weight that you can really master that movement, and then slowly move up. Lastly I like the incline DB rows because it's like the cable rows but you can isolate each side and it's also done at a slightly different angle. I do 3 sets of 8-12 for all of these. When you can do 12 reps at a given weight, move up in weight but make sure you are never sacrificing good form

              • 2 weeks ago
                Anonymous

                ran out of space in

                rotator cuff warmups will help with pain--- I do both internal and external rotator cuff stretches with a dowel, they're fairly common and you can find them online because describing them here won't be very productive. I can't emphasize enough how getting your scaps to move is truly a flexibility that you can develop over time, just like training to do a split or any other kind of stretch. You have to train them for mobility, and you have to train the muscles that move them. A workout I improvised is to grab a doorknob with both hands behind your back and just lean forward as hard as you can with your full bodyweight while holding onto the knob. This will stretch out your chest which helps the scap retract, and will show you what it feels like for scaps to retract which is a good mental "feel" to have. As you do it, focus on clenching you scaps back and down (don't shrug). In the gym you can improvise this same exercise on a power rack vertical or racked bar instead of a doorknob.

                For scap pullups, maybe don't drop too much into a "shrug" at the bottom. Always have them engaged even when you're at the bottom of the motion. I find that when I'm doing both normal and scap pullups, falling into a shrug at the bottom will cause pain.

                In your vid it seems like your shoulders are shrugged even as you're near the top of the movement. For a normal pullup (as opposed to the scap pullup) before I start, I retract and lock my scaps down, and I keep them there throughout the movement. I don't let them move or fall out of that position and it gives my shoulders a lot of stability. In your vid you also fall into a shrug at the bottom, which robs you of this stable position. Your first pullup is decent--- for a pullup you want to lean back slightly and "lead with your chest", which you seemed to do. In the second one, maybe it's because you fell out of form or lost strength, but your torso became too upright and didn't lead with the chest. Does that make sense?

                but this is why cable rows are good for training for pullups because they work the scap muscles more directly and they help give you the strength to "lead with the chest" when you do pullups

              • 2 weeks ago
                Anonymous

                I'll add in cable rows too when I'm back in the gym. They look good

            • 2 weeks ago
              Anonymous

              I'll give you a (you) since I've heard dead hangs alleviating shoulder impingement and gaining flexibility in the joint. Rotator cuff exercises from what I understand should be a staple, but so far, I haven't really run into many problems.
              From what I know, when you develop a shoulder hyperextention, You'll never be able to bench press 100kg for as long as you live.

          • 2 weeks ago
            Anonymous

            as a followup to

            Sounds like a good plan. A great way to get into scapular work is to do dead hangs on rings, as well as dead hangs where you transition into active hangs... by that I mean retracting your scapula under your body weight. Think the opposite of a shrug, done while you are hanging, which works the muscular complex that depress the scaps. Scap movement warmups are a great way to start a workout... doing [...] with a resistance band is a great way to get them moving (it's remarkable how stiff and immobile they can be by default) as well as scap pushups (look them up) and the scap "pullups" described above

            I exercised for over a decade before i really learned how to do pullups, theyre hard. If you are experiencing shoulder rotation, you may have your elbows flared too much. A lot of people have the misconception that your arms should be basically straight out to your sides when you do pullups when really they should be "tucked" forward in front of your body... they should be around 45 degrees to your torso, if that makes sense. They should be as though you are part of the way into a pec deck fly movement. Another common mistake is to use too much width with your grip. IMO a neutral grip should be just outside shoulder width, or basically what you might use for OHP. I like to use a grip width that allows me to keep my elbows stacked directly beneath my hands.

            if you are having trouble with maximum scap retraction at the top, literally just do isometric holds at the top of the pullup at the bar and that will really nail those muscles. When you do a pullup, think more about pulling the bar to your chest; a lot of people stop when their chin hits the bar, but you should be building enough strength to touch your chest to it and that's the ideal ROM. That will really allow maximum scap retraction and is where you should do isometric holds.

            , inverted rows or cable rows will more directly target scaps retraction and is a good way to build the foundation of strength that will allow you to go "chest to bar" with your pullups. A good mental cue for while you do these exercises is that with scapular retraction comes a broadening of the chest. When I do any back work these days, it is less like I'm "pulling" and more like I'm crunching my back while puffing my chest out

    • 2 weeks ago
      Anonymous

      sounds like impingement, learn and master scapular retraction and make it the foundation of all your upper body exercises, which is what anyone should be doing anyway if they want to lift well. Focusing on and strengthening scapular muscles completely changed all my lifts for the better and brought my rotator cuff injury back to 100%

      https://i.imgur.com/aN1Xq9H.jpg

      >gets injured somehow and stays fucked up for the rest of your life

      IDK why this thread appears every day with the same fucking picture but you need to fix your posture, stop rounding your shoulders forward, and master scapular retraction/depression. Read the above. Privilege pulling exercises over presses and get really strong with pullups and rows... learn to minimize biceps/rear delt use and maximize back muscle use. Your back muscles are crucial to supporting your shoulders during pressing work and whenever you are benching/dipping/OHP/whatever, you should have your shoulders locked back and down. Lots of people let their shoulders "roll" forward when they press and thats exactly what fucks your shit up

      • 2 weeks ago
        Anonymous

        Im gonna check out that scapular stuff. Good lookin out for another king, king.

    • 2 weeks ago
      Anonymous

      Brachial plexus seething

  4. 2 weeks ago
    Anonymous

    My left shoulder started to make a popping sound a few weeks ago. No pain. Please tell me this is not permanent

    • 2 weeks ago
      Anonymous

      It starts with the pop anon and then gets like this

      Everytime I OHP my right shoulder hits a nerve or some shit at the top and I get a radiating shock down my arm. Fuck this joint

      • 2 weeks ago
        Anonymous

        fuck

    • 2 weeks ago
      Anonymous

      Mine starting popping so I quit pressing for a couple months and started back with lighter weights and it stopped and hasn't returned yet

    • 2 weeks ago
      Anonymous

      My right shoulder has been popping my entire adult life. Women find it hot for some reason. As long as it's not painful don't let it stop you.

    • 2 weeks ago
      Anonymous

      starts with the pop or grind. leads to eventual compensate and chronic shoulder imbalances that lead to nerve damage.
      Stop working out entirely, literally just stop working out and have a doctor look.
      if you're lucky you can fix it.

      anyone that works through shoulder pain deserves to have this happen to them.
      it's by far the weakest joint in the body.
      your ankle, your knee, your hip, your elbow, your wrist can handle hundreds of pounds.

      your shoulder makes a tiny movement with just a few pounds and it's just gone, done, rip.

    • 2 weeks ago
      Anonymous

      Both my shoulders do this, it's like when you crack your fingers.
      It's nothing serious.

    • 2 weeks ago
      Anonymous

      my left shoulder with an old rotator cuff injury does this and is a little crunchy when it's cold, but it's harmless. This same shoulder has excellent ROM, mobility, strength, and is pain-free, so the popping doesn't worry me. As long as you have no pain, it's not an issue

  5. 2 weeks ago
    Anonymous

    Any tips for shoulder subluxation? I fucked it up benching and I think that's what I'm dealing with

    • 2 weeks ago
      Anonymous

      I thought that bench was not that risky for subluxation.

      What exactly did you do? In what part of the bench did it happen?

  6. 2 weeks ago
    Anonymous

    I fixed my chronic shoulder pain by switching to reverse grip bench and adding face pulls.
    Fixed my golfers elbow by adding wrist curls.
    Now if only I could find a similar remedy for my knees. I wish my gym had a lying leg curl.

  7. 2 weeks ago
    Anonymous

    I feel an occasional sharp pain in my left hip socket if I take a single uncoordinated step with it. I’ve tried stretching but I still get it at random times, it almost feels like my pelvis is too narrow for my legs and is causing these issues. Help?

    • 2 weeks ago
      Anonymous

      you might have a herniated disc or might develop one in the future, go to a doctor

  8. 2 weeks ago
    Anonymous

    My shoulders are fine but my pussy bitch ass left wrist gets injured all the fucking time hate that gay

  9. 2 weeks ago
    Anonymous

    My left shoulder falls out of it's socket randomly, and especially when I'm moving it both above my head and behind my back (think throwing a spear, or hitting a tennis ball flying above you). I usually just pop it back in, and it keeps hurting for a few days. Then I forget about it for a few months, and it falls out again when I'm distracted and make some retarded movement that I shouldn't have. Any lifts that can fix it?

    • 2 weeks ago
      Anonymous

      posterior delt exercises

    • 2 weeks ago
      Anonymous

      Mine falls out as well, but zero pain when moving it in or out. Every single morning I just move my arm back in place when waking up. Every now and then it'll fall out of place by accident, like one time I dove in a pool and the water caught my arm that forced it back and popped out of place really quickly and that hurt, otherwise it just about feels like a natural movement.
      Now every couple of months my shoulder will "flare up", like it feels like a burning pain inside the joint. It's pretty uncomfortable, but ibuprofen clears it up. That's really the only should issue I've seen. I OHP, dip, etc. just fine no issues. I can 1pl8 OHP for reps, but I don't do any more than that for risk of any kind of injury.

  10. 2 weeks ago
    Anonymous

    do this every day

    • 2 weeks ago
      Anonymous

      am I supposed to be able to do this without bending my fucking arms lmao that’s insane if not impossible surely. Show me one video of a fucker doing this in a smooth motion

      • 2 weeks ago
        Anonymous

        gladly moron
        https://www.youtube.com/shorts/xTB7vi_gRas

      • 2 weeks ago
        Anonymous

        don't bend your elbows. start with resistance bands or a towel, something that stretches.
        Here's a video

        • 2 weeks ago
          Anonymous

          Just did this and both my shoulders dislocated and now I'm fucked. Typed this post with text to speech and used my boner to click post.

      • 2 weeks ago
        Anonymous

        Damn dude your shoulder mobility is fucked, you should be able to do this easily

      • 2 weeks ago
        Anonymous

        bro you probably have a calcified/frozens shoulder from chronic lack of mobility training.
        the shoulder is extremely flexible being able to go literally any direction in 3d space if you take the time to set your arm correctly beforehand.

        It's going to take you a few months to be able to get flexibility if not years.
        thankfully calcified shoulder can be reversed, but fuck me dude you either do zero mobility training or you're a smoker.

      • 2 weeks ago
        Anonymous

        https://i.imgur.com/dBAWgUn.jpg

        [...]
        [...]
        [...]
        holy fucking shit I’m completely fucked
        my posture isn’t even bad I’m very conscious of it and OHP is my strongest lift. I’ve got what I assume is a rotator tear that hasn’t got better for 3+months I’m booked for a scan
        [...]
        I do zero mobility training like that fuck bros how fucked am I

        Try a wider grip, it'll be much easier.

    • 2 weeks ago
      Anonymous

      gladly moron
      https://www.youtube.com/shorts/xTB7vi_gRas

      don't bend your elbows. start with resistance bands or a towel, something that stretches.
      Here's a video

      Damn dude your shoulder mobility is fucked, you should be able to do this easily

      holy fucking shit I’m completely fucked
      my posture isn’t even bad I’m very conscious of it and OHP is my strongest lift. I’ve got what I assume is a rotator tear that hasn’t got better for 3+months I’m booked for a scan

      bro you probably have a calcified/frozens shoulder from chronic lack of mobility training.
      the shoulder is extremely flexible being able to go literally any direction in 3d space if you take the time to set your arm correctly beforehand.

      It's going to take you a few months to be able to get flexibility if not years.
      thankfully calcified shoulder can be reversed, but fuck me dude you either do zero mobility training or you're a smoker.

      I do zero mobility training like that fuck bros how fucked am I

      • 2 weeks ago
        Anonymous

        The number one issue that all weightlifters need to address as early as possible in their lives is mobility training.
        Mobility training is the number one preventer of any injury outside stupidly excessively heavy or complicated lifts.

        The sooner you start working on mobility training, the sooner you can get back to real lifting.
        example
        >My traps, shoulders, triceps, biceps, and arms in general are so big i can no longer effectively put my arms behind my back
        >my x, y, z is so tight i can longer do x movement
        this is wrong and needs to be addressed.
        This means you can no longer functionally move your body and therefore you can no longer perform any given lift correctly. Which leads to compensation, eventually compensation leads to stiff joints, overly tight tendons, and muscle imbalances.

        For reference
        >due to muscular imbalances I can not externally rotate my arm
        Until you fix this nothing else matters.
        You double check arm posture, you stabilize the scapula, you begin to do internal arm rotation stretches, and external arm rotation exercises.
        You move to internal arm rotation exercises (for concentric external stretches) and external arm rotation stretches to prevent muscle imbalances in the opposite direction.
        You keep doing both equal weight or equal time until you can completely do internal and external maximum rotation. if not there is zero point in you continuing to workout and further causing more problems.

        Now here is the easy part.
        It takes years for these kind of problems to arise and once you solve the problem, a few simple stretches or a quick weekly double check of maximum range and efficiency is all you need to do.
        If any muscle in the movement feels tight, stretch it real quick and you're done.

        You'll need to do this for your scapula, your rotator cuffs, your tricep/bicep, your serratus, your chest, your traps, your rhomboid.
        You'll need to ensure each of them have complete range of motion appropriate to their individual needs.

        • 2 weeks ago
          Anonymous

          Do you have any advice for someone who dislocated his shoulder 70 days ago? would appreciate it

        • 2 weeks ago
          Anonymous

          starts with the pop or grind. leads to eventual compensate and chronic shoulder imbalances that lead to nerve damage.
          Stop working out entirely, literally just stop working out and have a doctor look.
          if you're lucky you can fix it.

          anyone that works through shoulder pain deserves to have this happen to them.
          it's by far the weakest joint in the body.
          your ankle, your knee, your hip, your elbow, your wrist can handle hundreds of pounds.

          your shoulder makes a tiny movement with just a few pounds and it's just gone, done, rip.

          So I'm at the grinding phase. No pain.i decided to take this week off. I'm planning on doing rotator cuff exercises and mobility for it this week and wanted to be back in the gym next week. Is this enough or do I need professional help

    • 2 weeks ago
      Anonymous

      gladly moron
      https://www.youtube.com/shorts/xTB7vi_gRas

      yeah that’s not what the first post is. I don’t believe the average person can hold a broom with their arms straight and go from position A to C easily

      • 2 weeks ago
        Anonymous

        watch this one

        don't bend your elbows. start with resistance bands or a towel, something that stretches.
        Here's a video

        • 2 weeks ago
          Anonymous

          okay his grip is way wider than mine was

          [...]
          Try a wider grip, it'll be much easier.

          Yeah it was this. It’s a bit crunchy and I will be doing this exercise now regularly but I can do it

      • 2 weeks ago
        Anonymous

        okay his grip is way wider than mine was
        [...]
        Yeah it was this. It’s a bit crunchy and I will be doing this exercise now regularly but I can do it

        it's physically impossible to do this exercise with arms just straight up anon.
        your scapula will not allow it and your arm will either catch at the top or rip itself apart forcing the movement.
        You move your arm out a bit until you can do it somewhat fluidly.
        Once you can do it fluidly, bring them in and slowly try the exercise.
        If you feel it catching just stop. Stop and slowly bring your arms back down readjust arms outward again and try it again.
        never push through a catch.

        • 2 weeks ago
          Anonymous

          [...]
          [...]
          [...]

          It's a "flossing" motion where you go back and forth and just work your way down

          The number one issue that all weightlifters need to address as early as possible in their lives is mobility training.
          Mobility training is the number one preventer of any injury outside stupidly excessively heavy or complicated lifts.

          The sooner you start working on mobility training, the sooner you can get back to real lifting.
          example
          >My traps, shoulders, triceps, biceps, and arms in general are so big i can no longer effectively put my arms behind my back
          >my x, y, z is so tight i can longer do x movement
          this is wrong and needs to be addressed.
          This means you can no longer functionally move your body and therefore you can no longer perform any given lift correctly. Which leads to compensation, eventually compensation leads to stiff joints, overly tight tendons, and muscle imbalances.

          For reference
          >due to muscular imbalances I can not externally rotate my arm
          Until you fix this nothing else matters.
          You double check arm posture, you stabilize the scapula, you begin to do internal arm rotation stretches, and external arm rotation exercises.
          You move to internal arm rotation exercises (for concentric external stretches) and external arm rotation stretches to prevent muscle imbalances in the opposite direction.
          You keep doing both equal weight or equal time until you can completely do internal and external maximum rotation. if not there is zero point in you continuing to workout and further causing more problems.

          Now here is the easy part.
          It takes years for these kind of problems to arise and once you solve the problem, a few simple stretches or a quick weekly double check of maximum range and efficiency is all you need to do.
          If any muscle in the movement feels tight, stretch it real quick and you're done.

          You'll need to do this for your scapula, your rotator cuffs, your tricep/bicep, your serratus, your chest, your traps, your rhomboid.
          You'll need to ensure each of them have complete range of motion appropriate to their individual needs.

          [...]
          Try a wider grip, it'll be much easier.

          watch this one [...]

          thanks fellas mighty helpful

          • 2 weeks ago
            Anonymous

            np

            Do you have any advice for someone who dislocated his shoulder 70 days ago? would appreciate it

            shoulder dislocation happens for a reason.
            mine dumped a few years back, had an x-ray, ac joint narrowing and chronic muscle imbalance.
            you need to see a professional anon.
            this isn't the place to fuck around on, i've had just about every injury known to man and the thing is?
            leg injuries are entirely overrated. the leg is built tough and can handle this kind of stress, otherwise you'd just fucking die one day if your leg was injured.
            your arms and shoulders though? man there is a huge difference between our rock throwing ancestors and weight lifting.
            evolution has not caught on for us to be able to do some of these very specific motions on such high weights.
            For reference a spartan shield weighs all of 16lbs. there are some references of 30lbs, but these are either extreme exaggerations or always the exception. The average shield weighed in at 8-14lbs all over the world.
            I can lift 16lbs in all directions. with 16lbs I could fly in the fucking air it is so light.
            I overhead tricep extend 35lbs single handed and ohp 1-2pl8 depending on hypertrophy or not.
            The average spear weighed between 3-6lbs.
            all thrust movements i do are in the hundred lb range.
            A hay barrel weighed on average 40lbs, i can deadlift multi hundred lbs.

            Look what i'm getting at is the average weightlifter has no conception of when enough is enough. Your long term health and happiness is much more important than any amount of muscle growth anywhere.
            Do not ego lift, do not forget mobility training, and learn when enough is enough.
            You are already stronger than your ancestors if you weight lift at all.
            However you are not tougher and you should understand the difference.
            You can lift more, but you weren't lifting heavy things 17 hours a day for your entire life.
            Their muscles and tendons, their very bone structures are not comparable because they were built for regular constant use.

    • 2 weeks ago
      Anonymous

      am I supposed to be able to do this without bending my fucking arms lmao that’s insane if not impossible surely. Show me one video of a fucker doing this in a smooth motion

      gladly moron
      https://www.youtube.com/shorts/xTB7vi_gRas

      https://i.imgur.com/dBAWgUn.jpg

      [...]
      [...]
      [...]
      holy fucking shit I’m completely fucked
      my posture isn’t even bad I’m very conscious of it and OHP is my strongest lift. I’ve got what I assume is a rotator tear that hasn’t got better for 3+months I’m booked for a scan
      [...]
      I do zero mobility training like that fuck bros how fucked am I

      It's a "flossing" motion where you go back and forth and just work your way down

    • 2 weeks ago
      Anonymous

      I do this with resistance bands and it allows for much more range of motion and the same fundamental stretches. Absolutely gamechanging

    • 2 weeks ago
      Anonymous

      bro i just done this and dislocated both rotator cuffs, wtf dude

    • 2 weeks ago
      Anonymous

      This is impossible to do for me, I can't move my arms past the middle position.

  11. 2 weeks ago
    Anonymous

    I fucked my right shoulder cleaning a loaded bar over my head and onto my shoulders for lunges. That was about 6 years ago and it's still fucked.
    I've got a ton other injuries though, like fucked hips from karate and kickboxing, fucked knees from squats and running downhill, fucked back from deadlifts and squats, etc. My body just isn't very sturdy.

  12. 2 weeks ago
    Anonymous

    Take my word for it bros. If you’ve ever had any shoulder related ailment, start doing shoulder stability exercises NOW and never stop. Every possible shoulder injury is tied to every other one and the final boss is living like John McCain for the rest of your life unable to raise your arm higher than 80 degrees. After having my shoulder wired in after dislocation, I have no room for error as if it pops out one more time I am a permanent cripple. I picture it happening often and subsequently how I will commit suicide after it does rather than live as a gimp.

  13. 2 weeks ago
    Anonymous

    Sprained AC joint in January, took a month off and started from novice weights. Genius friend decides to bodycheck me through the shoulder blade on the same side. Haven't been able to bench or floor press any weight since. Can still OHP like a boss, but horizontal presses make my shoulder feel like a den of snakes live under the skin. Muscle aches in mid delt and trap (compensation) are largely gone and mostly have an occasional ache from the bicep tendon on the shoulder which may or may not be an aggravated nerve in the rotator cuff rather than the bicep tendon. Fun

  14. 2 weeks ago
    Anonymous

    Is it true face pulls fix shoulder pain?

    • 2 weeks ago
      Anonymous

      They definitely help. Especially if you don’t use your upper traps.

  15. 2 weeks ago
    Anonymous

    I fucking dislocated my shoulder years ago in a gymnastics accident, it fucking ended my career and now even lifting slightly too much makes me need expensive physio and unable to move my arm and neck for days

  16. 2 weeks ago
    Anonymous

    I have severely rounded shoulders. I don't just mean posture, I mean my rear delts are non existent and my front delts are huge in comparison. Rotating arms has grinding, no pain, been like this for years. Can I salvage this shit by training/growing my rear delts or am I fucked? 26 yrs old.

    • 2 weeks ago
      Anonymous

      Bamp.

      • 2 weeks ago
        Anonymous

        https://i.imgur.com/1FCyTaz.png

        I have severely rounded shoulders. I don't just mean posture, I mean my rear delts are non existent and my front delts are huge in comparison. Rotating arms has grinding, no pain, been like this for years. Can I salvage this shit by training/growing my rear delts or am I fucked? 26 yrs old.

        grinding/cracking/popping can be from anything--- fluids in the joint, arthritis, a serious injury from the past etc, IDK. Rounded shoulders has nothing to do with rear delts and more to do physiologically with the muscles that stabilize/retract the scapula. Browse the long posts I left in this thread starting with

        sounds like impingement, learn and master scapular retraction and make it the foundation of all your upper body exercises, which is what anyone should be doing anyway if they want to lift well. Focusing on and strengthening scapular muscles completely changed all my lifts for the better and brought my rotator cuff injury back to 100%
        [...]
        IDK why this thread appears every day with the same fucking picture but you need to fix your posture, stop rounding your shoulders forward, and master scapular retraction/depression. Read the above. Privilege pulling exercises over presses and get really strong with pullups and rows... learn to minimize biceps/rear delt use and maximize back muscle use. Your back muscles are crucial to supporting your shoulders during pressing work and whenever you are benching/dipping/OHP/whatever, you should have your shoulders locked back and down. Lots of people let their shoulders "roll" forward when they press and thats exactly what fucks your shit up

        and follow that conversation, it will help you

  17. 2 weeks ago
    Anonymous

    Check Eric bugenhagens shoulder mobility vids https://m.youtube.com/watch?v=c3pQT_MpT0A

  18. 2 weeks ago
    Anonymous

    My right rotator cuff limits me to a poverty sub1pl8 bench, I just wanna kms. I can OHP without pain, it's always horizontal push movements that fuck my shit up

    • 2 weeks ago
      Anonymous

      tuck your elbows to 45 degrees and master scapular retraction. Keep your shoulder back and down (don't shrug), and don't let them "roll forward" as you press. This is basic good form and using it I was able to lift thru a rotator cuff tear

  19. 2 weeks ago
    Anonymous

    When I put my arm in picrel, my shoulder fucking hurts, but it feels like it starts from the neck , goes down my left trap, and stings my shoulder. I think it might be a winged scapula. Please someone help me

    • 2 weeks ago
      Anonymous

      there is a way to do this position with your shoulder joint pointing forward (rolled forward) and a way to do it with it pulled back and down. There is a good chance you are doing it the first way and pinching a nerve or impinging it. Try to do it the second way

  20. 2 weeks ago
    Anonymous

    >hurt your shoulder
    >never let it rest since you keep doing exercises that likely use your shoulder as a ton of upper body push requires
    >wonder why it never heals properly.

  21. 2 weeks ago
    Anonymous

    Wait till you pop a disk and get a hernia

  22. 2 weeks ago
    Anonymous

    I fixed my fucked shoulder by forcing it to go through full ROM and doing thousands of pike push ups when I was locked up.

  23. 2 weeks ago
    Anonymous

    use tb-500 problem fixed.

  24. 2 weeks ago
    Anonymous

    I had a small tear in my acromioclavicular joint in Highschool. I rested it for a few months, and then I started swimming and it would hurt when I swam.
    Then maybe a few years later I started hitting the gym and didn't really notice any issues. Now I don't notice any pain when doing OHP, its just sometimes I'm too weak to get the bar up but thats cause I don't eat enough

  25. 2 weeks ago
    Anonymous

    do your facepulls gays

  26. 2 weeks ago
    Anonymous

    Will read delt flys help with rotator cuff injury recovery?

  27. 2 weeks ago
    Anonymous

    Happened to me.
    >12-14 yo
    >Parents suggest I try out golf for one lesson. Agree.
    >Using the golf club, teacher tell me to apply as much pressure against his arm (he's squatting, holding his arms forward).
    >Snap.
    >Can barely move my arm for two weeks.
    >Pain fades, right shoulder doesn't feel right anymore.
    To this day my right shoulder is far stiffer than my left. I can't touch my back properly without pain.
    One lesson.

  28. 2 weeks ago
    Anonymous

    This is the worst thing in existence
    Fucked my rotator cuff WHILE SLEEPING, couldn't work out for shit, it hurt for every upper body workout and had to do pic for 8 months to be able to start lifting lightly again, lost 24 pounds
    14 months since I fucked it and still way below my best lifts pre-injury
    Haven't slept on top of my left shoulder since then and probably never will, piece of shit

    • 2 weeks ago
      Anonymous

      You quit the gym completely?

    • 1 week ago
      Anonymous

      lost 70kg, plan was to start rock climbing to maintain and because it was always my dream, fucked up both rotator cuffs while helping my family. 2 years of therapy and I'm still feeling pain in the tendons, got 15 kg back because I couldn't sleep from the pain, was doing therapy when not at work and my phys. therapist advised against caloric deficit so I don't slow down the already incredibly slow healing. I've been morbidly obese my whole life, the injury happened 2 months after making it to my goal weight I just want my nice thin body back and want to climb. FUCK TENDON

    • 1 week ago
      Anonymous

      That's pretty extreme, you don't need to quit the gym for that long and actually shouldn't. You could have gotten back in earlier and lowered at a laughably low weight whilst continuing mobility training

  29. 2 weeks ago
    Anonymous

    >partially popped my shoulder out of the socket last night while doing 3x5 160lb OHP (not such a big deal for me as I can do this on command with zero pain)
    >adjust it back in and finish set
    >my shoulder is sore with a small amount of pain when I do a lifting or pushing motion
    I-I’m gonna be ok right guys? It’s gonna feel ok in a few days right?

  30. 1 week ago
    Anonymous

    what's the best prehab routine for them

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