How to improve my shoulders

Ok, so ive been going the a gym for about a week now, today a friend of mine there had me do 3 rounds of this thing where you hold a 20lb ball above your shoulder and he hits it for a round, IT WAS KILLING ME. Then we switched after the minute break and about the 2nd round of me hitting it, I could BARELY sustain my shoulder, round 3 was HELL for me, I was soo tired, my shoulder were just wanting to give up.

Any ideas on how I can better my shoulders? more endurance? more str? any tips would help alot, thanks.

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Originally Posted by neverscared

Ok, so ive been going the a gym for about a week now, today a friend of mine there had me do 3 rounds of this thing where you hold a 20lb ball above your shoulder and he hits it for a round, IT WAS KILLING ME. Then we switched after the minute break and about the 2nd round of me hitting it, I could BARELY sustain my shoulder, round 3 was HELL for me, I was soo tired, my shoulder were just wanting to give up.

Any ideas on how I can better my shoulders? more endurance? more str? any tips would help alot, thanks.

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Go at it easy or your going to be out with rotator cuff injury and then your uked ! slow and easy give it time, everyone wants instant results and that aint how it happens. rest a few days and do chin ups wide grip for shoulders.

What about holding 5-10 lb weigts away from my body for 1 minute, 1 minute rest, repeat for 5 sets?

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Originally Posted by neverscared

What about holding 5-10 lb weigts away from my body for 1 minute, 1 minute rest, repeat for 5 sets?

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Do this , take 10lb weights , stand straight , ,bend slightly at the knees, lift your head raise your arms str8 out to your side and slightly twist the arm as to isolate the shoulder and the delts. lower slowly. raise slowly, nothing fast ! good safe exercise ! ! start of doing 6 sets of 10 ,, Do these very slow very slow very slow ! your will feel it and don't forget to twist the arms when you have them extended outward, very important for total isolation. Good luck mate

isometrics for too long can actually slow you down and do more harm than good.

I'm a big believer in light elifting and plyometrics because they contribute to both strength and speed. Strength + speed = power.

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Originally Posted by neverscared

Ok, so ive been going the a gym for about a week now, today a friend of mine there had me do 3 rounds of this thing where you hold a 20lb ball above your shoulder and he hits it for a round, IT WAS KILLING ME. Then we switched after the minute break and about the 2nd round of me hitting it, I could BARELY sustain my shoulder, round 3 was HELL for me, I was soo tired, my shoulder were just wanting to give up.

Any ideas on how I can better my shoulders? more endurance? more str? any tips would help alot, thanks.

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Keep doin what yer doin. Don't go at it as hard or for as long, though. Lords Gym is right, you can damage your shoulder very badly... :-X

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Originally Posted by neverscared

What about holding 5-10 lb weigts away from my body for 1 minute, 1 minute rest, repeat for 5 sets?

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A new 'phrase' I may start to use in here... ;)

why?? ;) What good is that going to be in the ring? :) Its Slow twitch and isn't gonna give you speed and strength (which as Lord said, make power :)) all it will give is endurance in a movement you don't make in the ring. Not endurance for repeated contracions either, just a prolounged conraction ;)

Also its Isolation, which I am not a great fan of, especially when you are not just training for size and cosmetics.

Always ask yourself: Why? ;) If you're training is irrelevant to the sport it's a waste of time. :)

What is this "slow twitch" that you speak of? ???

the type of muscle used in heavy lifting. the fibers move slowly over each other, like someone climbing a ladder. the fast and superfast muscle fibers are the ones used in fast movement like sprinting.

so when people say weight lifting slows down your hand speed, that is what they mean by it, increasing the slow twitch muscles?

yes. it's adding mass to your arms and doing nothing to help develop speed power.

but if you do light weight lifting with lots of reps and go fast doing them and not stress to lift it then it will be good for you?

you just working the muscular endurance of one muscle.

speed doesn't quiet work like that ;)

haha gotcha. I know how you guys say speed and strength are what give you power but how would it work if you had a guy who can bench 300 lbs. and punch slow as a turtle, but another guy who cant bench much at all, but is so fast and speedy you can barely see his arms moving. If that were to happen, who would have the more power, meaning, if you gave the muscle guy one punch and the speedy guy say 5 or so. Which one would do more damage?

my money's on the small guy until the big guy can get a hold of the small guy, then it's broken back time. lol. but he'd eat some good shots first, if not get knocket out first.

Feel If you dont use it , you loose it. remember a bird in the hand, will shit in your palm

Scrap's been in the Smithwicks again.... ;D

Did you know birds shit like crazy when they are scared? did you know when I went on holiday a bird got trapped between the window a the curtain... and shit every where...

Did you know if was even more scared when I picked it up? :P

SHIT

Talking about isolation Adam, you have a very good point.The body response to feel is Im sure not understood fully by people smell and feel are the bodys prime warning systems and as such have very good memory. That is why when training you should always give the body the correct responses, to what you are trying to acheive. There was a thing years ago called bit part whole, probably still about, I had a problem with it because of the memory thing. I beleive there are better ways of doing it, and having fun while trying.

for real muscle strength without bulking up do max 5 reps of dumbells, various exercises, on very heavy weights, you should be hitting the wall at 5 max...you will develop strength without bulkin and losing handspeed..

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Originally Posted by MichaelJA

haha gotcha. I know how you guys say speed and strength are what give you power but how would it work if you had a guy who can bench 300 lbs. and punch slow as a turtle, but another guy who cant bench much at all, but is so fast and speedy you can barely see his arms moving. If that were to happen, who would have the more power, meaning, if you gave the muscle guy one punch and the speedy guy say 5 or so. Which one would do more damage?

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A man who can bench 300 pounds can still be fast. 300 pounds isn't a huge amount of weight. The difference between powerlifting and bodybuilding is great. The strong man will snatch you over his head and slam you into the dirt before you know what's happening.

You put gloves on and that's another story.

A true measure of strentgh is how much you can deadlift. It takes all the muscle groups to accomplish this. Remember you are only as strong as your back will allow you to be...

A good shoulder exercise is upright dumbell rows.


If you want more punching speed/power. I would reccomend more tricep work and lay off the biceps a bit. The biceps are for pulling the tricpes are for pushing.

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Originally Posted by southpaw_outlaw

for real muscle strength without bulking up do max 5 reps of dumbells, various exercises, on very heavy weights, you should be hitting the wall at 5 max...you will develop strength without bulkin and losing handspeed..

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Doing low reps, i.e. 5-8 with very heavy weights is actually a great way to bulk up, if you eat a lot of protein.

I'm a fan of weight training with boxing, some aren't though.
I've found that finding a weight where you can do about 50 - 60 reps where you are getting sore by about the 20th rep helps you to develop strength that's really usable when you're arms start to feel like led weights after 3 to 4 rounds.. I guess you could technically consider this endurance training.. maybe strength indurance? <---- if their is such thing ??? ;D