exercise that target rotator cuff suppose to be done with very small weight, 0.5kg, 1kg is more than enough. If you do it with more weight, you overdo it... if you are doing it without weight... than I would suggest you to be patience... take it slowly. If you want to continue shoulder exercise, take off weight until you feel comfortable, lift light. If still hurt, stop shoulder exercise wait for 1,2 days, see if problem solved. If still hurt, just stop shoulder exercise and start doing rotator cuff exercise. You can also try to do other kind of shoulder exercise and see if it is OK. Sometimes, only a specific exercise giving problems...

~sosostupid, I would suggest you go to clinic and get a refer letter to go to hospital. The doctor would know better...

At the mean time, you can try to do exercise as discuss in another thread.

http://forum.lowyat.net/topic/1899526/+20

This post has been edited by hoxy: Jul 15 2011, 07:30 AM

alright, will do. thx for advise.

hi bro, i need advice here. i started go to gym a week ago, three times per week. is it ok for beginner to take protein powder before and after workout?

This post has been edited by Josep86: Jul 15 2011, 04:52 PM

comments on my cutting diet plan? first cut =)
174cm 92kg 20%bf
Not taking supplement, poor student.
D 1 - Chest tris
D 2 - Jog 30 mins
D 3 - Back bis
D 4 - Jog 30 mins
D 5 - Shoulder abs
D 6 - Jog 30 mins
D 7 - Rest
I don't exercise legs cause i played lotsa football when i was a kid, i squat twice a week, deadlift once a week.

Breakfast - 3 whole eggs, 10 tablespoon oat
Snack - 1 piece bread, peanut butter, an apple
Lunch - 200g fish/chicken/beef, some random vegies
Snack - 1 piece bread, peanut butter, an apple
Dinner - 200g fish/chicken/beef, some random vegies
Snack - 10 tablespoon oatmeal, small amount of cheese

My comment:

Usually I don't do chest n tris together bcoz tris are already used when u do chest. So u cannot tap the full potential of ur tris unless u fully isolated it. Maybe can switch with bis for back.

I would remove peanut butter for cutting if I were u.

i do about 4-5 exercises for chest, 1-2 for tris. is that okay? take away peanut butter, anything else to add?

y sacrifice tris just bcoz u do chest? y not fully isolate it and do 5 exercises for tris also. Anyway there's no right or wrong, if u do see results then good.

carbs at nite isn't tat good also. in the end, it's all about reducing the calories.

I don't do any bulking/cutting thing. But I'll say that playing football/rugby/jogging ka whatsoever definitely is not a reason why you are not working out your legs. You may not want to "enlarge" (if you able to) legs with workouts, but for whatever reasons if you said cutting/bulking, leg day shouldn't be out. Because that's one of the large muscle group to work, and working quadriceps secrete 2-3 times more growth hormone than working the tris.So if you want cutting, you hope you burn more fat (by exercise a large muscle group,yes you burn fat) and pack up some mass (by the growth hormone,you do). So why you will sacrifice your leg day? In fact if you really want to CUT, instead of alternating day with cardio/weight training, why don't you do a 15-20 mins of cardio post workout everyday. And then made it a 5/6 training day with 1/0 cardio day a week?

he DID say he squats twice a week.

i do triceps with chest...
a normal routine would be : chest dips, bench press, inclined bench press, dumbbells pullovers,flyes, push-ups, bench dips...
all in 4 setsx 8-10 reps

i do tri's with chest as well, only reason is to spare bi's for back day. imo you're not doing enough for tri's ijnek. try throwing in some skullcrushers/rope pulldowns?
ftr, my chest day is db incline, bb flat, db or cable flyes, HS Chest press, skullcrushers, CGBP, rope pulldowns. also 4-5 sets per exercise. reps depends, usually 4 - 12 depending if its volume or heavy day.

Hmm, I can see that. But is squat means all leg exercises?

Anyway, how much effort he put in the "squat for twice a week" should be the answer for it.

No offense. Maybe not everyone like to workout leg, squat is like the only thing people will do for their legs.

After all, I just did my part to remind that a LEG day should be there because you have to work out quadriceps, hamstring and calves on your legs. Squat could be the god damn compound move that cover lots muscles, but it never covers all the muscles. How he squat and how much he squat for that 2 times a week matters a lot.

Still stick to that principle, everyone know and believe in what they are doing, other comments and feed backs are just opinions, one can choose to or just .

As long as still and , everything fine.

im 92kg, i squat 1.5x bw 3x8, deadlift 1.8x bw (stuck..) 1x5
i've got dominant calves seriously 16 inch at 174cm makes me look damn short ..that's why i don't train them. quads are the same, very huge compare to the rest of body. i'm gonna look like 口 <-- this shape if i train my legs any further..

Good figures. I see. Mind to share some pic on the calves and quads. Interested to see.

me too. thats some serious numbers you're posting up. your weight/height/bf% also shows some serious mass there. im only slightly taller than you, though i think im at lower bf%(refer avatar pic) but you're at least 15kilos heavier than me!

Hi guys i have a few questions to ask, hopefully i'll get some answers from here.

1. Does working on front/side/back deltoids help widening/broadening shoulder?

2. Which part of muscle does lateral pull down machine use? if i'm not mistaken the main part should be latissimus, but does it also use arm and shoulder muscle?

3. What do you guys usually do to particularly enlarge bicep muscle? besides dumbbell curl

4. Kindly suggest me some exercises/workouts which ultimately widen and broaden shoulder


Thanks!

1.Yes, working deltoids widen shoulder.
2. Lateral pull down machine is like a compound movement, it's target your back (lat), but of course you use your arm to pull down.So arm muscles are involve too.
3.Hammer curl is good too. And Concentration curl for the "peak".Preachers curls also work for bicep.
4. Shoulder presses, upright row, lateral raises, shoulder front raises... These are the exercises that work your shoulder. But China's Great Wall isn't build in one day, normally a wide shoulder come with small waist. And for those shoulder workouts, you can always check BB.com. Otherwise, ask swimmers. Swimmers normally have wide shoulder and back.

This post has been edited by van_takawa: Jul 16 2011, 11:23 PM

all sifus,do take a look at my diet and c if it is ok..

9am : noodles with an egg and 100g chicken breast and multivitamins. / 250ml HL choc milk with 5tablespoon oats and 1 bananas with 2 eggs white(with chicken breast)
12pm : starfruit juices with 100g chicken breast
3pm : 250ml HL choc milk with 5tablespoon oats and 1 bananas with 2 eggs white
3.45pm : 250ml water with glucose 2 tablespoon.
4pm : workout
7pm : 100g chicken breast with rice,some veges and plain soup.
10pm : HL with oats.

now im having a hard time of cooking a healthy chicken breast except by steaming it with mushroom,half tbs of oyster sauce and some ginger..im looking on another way to cook more variety of healthy meal which consist of protein but didnt hit my calories that much. i dont have any oven...

im 73kg with 177cm btw..on top is pretty much my diet and i need to change it b4 i get boring..

i can't find mirror to take picture lol will snap one next time i go to gym.

Thanks man that helps a lot!