Bulking up on shoulder muscle?

[sharpy]

I took advice from a user on here and went to see an osteopath today regarding a dislocated shoulder that occurred while sparing 18 months ago. He has advised me not to box (at least not yet) and to do some heavy weights down the gym to build muscle and tighten my shoulder. Can anybody help me sort out a weight training program that will benefit me, I assume it will be best to work every muscle through out a week and not just work my shoulders 3 or 4 times a week? Any advice welcomed. Thanks. Sharpy.

[Chris Nagel]

Just google it. There's a punch of exercises if you're working with weights. Lateral raises which's bringomg the dumbells up to your sides parallel to the floor. Raising them in front of you, or shoulder shrugs. Sounds like a good plan.

[Scrap]

If he was worth his salt, he would have given you a program. What was the underlying problems.

[sharpy]

If he was worth his salt, he would have given you a program. What was the underlying problems.

He basically said the nerves by my neck were stretched and damaged when the dislocation happend, after a painful massage he went on to do acupuncture. He checked my shoulder and said it was looser than my good shoulder but neither are very tight (genes). Also my tricep on my bad side is noticeably weaker. He advised lifting heavy weights to strengthen my shoulders as he said the main worry is it dislocating again. As for what exercises he didn't say what to do, just advised against free weights for the time been.

[Trainer Monkey]

Well if your trying to build bulk,Id say heavy weights overhead presses,and pull downs lower reps
But I dont think Id recomend trying to build bulk,but rather overall strength,and tightening things up
Same excercises,but lighter weight,and more reps

[Scrap]

Id recommend isometric resistance work with bands to start, nothing over shoulder height the fiest 2 weeks.

[Trainer Monkey]

Id recommend isometric resistance work with bands to start, nothing over shoulder height the fiest 2 weeks.

If its a bad seperation Id agree with that,depends on how much its re-nitted
The downside of giving advice over the internet is theres alot of variable you cant assume unless you have some first hand knowledge of the person
One thing Ill give Sharla,when she asks for advice,she does a good job of cutting down the variables in advance

[Scrap]

Or the problem, Its a very good discriptive anology of the problems he has.

[Trainer Monkey]

Or the problem, Its a very good discriptive anology of the problems he has.

Having just gone back and re-read
If your lifting 3 or 4 times a week,dont just isolate one muscle group and pound the snot out of it over and over again.Your allready coming off an injury,your just going to re-hurt it
Try to isolate,say 2 different muscle groups every time your in the gym lifiting
Like legs back one day,tricep chest another,bicep shoulder another
But dont just wail away every day on one muscle grouping every time your in there,your allready injured,the muscles just wont have the bounce back and will end up re-hurt

[Scrap]

Sharpy, concentrate on working streching the shortened tricep isometricaly with the shoulders supported on a bench by dumbell or rubber, it sounds like your pectorials could be tight of that Im certain with the information you give. The nerve problem and shock when it happened will go back to the spine and support muscles, plus the memory of shock will change the biomechanics of movement. You need a good stretch program.

[AdamGB]

Could be pecs, I had a week on holiday where I had no access to anything I could use to train my lats... could still do press ups (I had a floor... :P) but after doing them almost every day I started to feel an imbalance... even when i was relaxed my shoulders where getting pulled out of aligment...

had to stretch my chest off for days to sort it

[Trainer Monkey]

Could be pecs, I had a week on holiday where I had no access to anything I could use to train my lats... could still do press ups (I had a floor... :P) but after doing them almost every day I started to feel an imbalance... even when i was relaxed my shoulders where getting pulled out of aligment...

had to stretch my chest off for days to sort it

Everyone duck,Adam and I are about to agree
You cant just hit one thing and expect good results,you screw up your body,and in the long run you seriously screw it up
Gotta mix it up,if your only mixing it with crunches,but you gotta give yourself recovery time,and support the muscles that are carrying what your trying to develop

[md]

I agree with Scrap. Lots of isometric training for the deltoids and biceps to begin with then adding some greater abduction and rotator cuff once you feel it's more stable. A simple and safe way to do these exercises is by pressing a wall or into the floor.

[Dizaster]

I'm going to have to do a search of my hard drive and back ups because I downloaded a VERY good article a few years back about bodybuilding and building muscle around wrecked shoulders.
It was a very detailed article explaining how your shoulder works and all that sort of stuff.
It described a lot of the ways your shoulders can be injured.

Most importantly though, it had a long list of exercises that you should AVOID AT ALL COSTS if you have bad shoulders. I really wish I could remember some now because although training is the best way to help your bad shoulder, if done incorrectly it could be worse than doing nothing at all.

Anyway, it also had a list of a few very good weight training exercises that did not put your shoulders in jeopordy at all and were very good at building up the shoulder muscles and the smaller connecting tissue muscles.

I'm going to have a look for it this evening so if you bare with me and check back in a day or 2 I should have it posted, or I can e-mail it to you or something.

I today still follow some of the advice I read in that article to protect my shoulders. Their were some exercises listed that you shouldn't put your shoulders through PERIOD if you want them to still be working perfectly in 10 years time. So i'll hunt it out for you.

Oh, I remember I got the article from www.hardgainer.com
I think they've taken down most of their articles, but if you want to go the extra step, you could probably e-mail them and they might be able to dig it up for you. Hopefully I can come through though and save you time.

[sharpy]

thanks mate, would really appreciate it if you can find it