as per topic, how do i get big and round shoulder if i have shoulder problem?(Ball joint not smooth enough to move)

i am struggling even with a 4kg dumbbell doing raises. Be it front or side or whatsoever.

is there any way i can train my shoulder without feeling my shoulder gonna pop off?

depends on your weight. but def need to lift heavier (15-20lbs) do 3 sets (8-10reps per set) but increase 5lbs for each set.

OHP/Dumbbell Press 75+Kg, lateral raise heavy ass weight, and pull real crazy weight for reps.

3+ years of perfect training and nutrition.

er...i think mine is not related to not strong enough. as per said, i have problem with a 4 kg also.

its my shoulder. its bad. the joint at that shoulder cannot move freely@smoothly. so i cant take heavy. unless i go for surgery and smoothen out that joint.

no other method other than going under the knife?

All u need to do is by doing pressing movement and lateral raises. Don't forget ur rear delts too. OP don't follow that armesh guy bcs he's doing OHP on smith machine srs and don't even have round shoulders on his skinny body.

do some proper warm up.

start very* light, raise are naturally hard to do, so its normal. even some stronger guy are grinding to front/side raise a 10 kg dumbbell.

consult your physiotherapist on your joint problem.

dont force yourself

You'll have to get mad strong like how I said... if there something hindering you you'll have to solve it so you can continue getting stronger.

Warm up properly. Whatever movement you do it has to feel natural. If it doesn't, something is wrong in the form. Train shoulders like every other muscles. Becareful because shoulder injuries keep you away from lots of your other lifts including back squat.

You are funny when you start to put numbers in your sentence. Like you have done it before. Have you?

i kenot use machine[s] for doing shoulders. Any fixed movement = pain.
thats why i cant even work on a barbell. only dumb bell. To adjust the shoulder.


the doctor did ask me to go for physio. But he told me, if it dun get fixed in TWO weeks, u kena go under the knife.
i thought like wth?2 weeks only to fix?sure must be some scamming going on.

*I did x ray, mri, several doc sessions, and pain killers prescribed. The pain is still there. so i dun really believe the 2 weeks thingy



yea, now i do every other things, then do some light side raises every now and then. max also 4kg per side only.
hoping it will grow sooner or later. sighhhh

Get a second opinion. Always go for a second opinion whenever doc says you need to go under knife.

i tried the other doctor opposite to him(specialist too), he even hebat.
we cant see wats wrong from the mri report. But first u go to physio(recommends me somewhere outside from hospital), then if kenot, come back again.
we will drill a hole at your shoulder, put in a camera and see whats wrong. Suspect your nerves is being pressed somewhere.

wtf????macam beli lottery itu macam!

In the following order:

1. Address the main concern here, the pain in your shoulder.
2. Consult a physiotherapist regarding your shoulder.
3. Follow the advice of your physiotherapist.
4. Once you are pain free, proceed to work on big and round shoulders with proper advice.

My experience:
1. Pain in my left shoulder during lifting weights. Even if I sleep on my left side, there's a pain.
2. Consulted a physiotherapist. Good news, no tear(s) in the shoulder. Bad news, I have weak rear shoulder muscles.
3. Followed the training program, mainly using resistance bands and body weight exercises. It took me around one (1) year to be pain free. Unfortunately, I do have other discomforts and niggles in my body due to previous sports injuries. On top of that I travel 6-8 months per year for work, so at times I have limited access to the gym or proper equipment.

During my recovery (I still do now) I pack resistance bands in my luggage when I travel , which are light weight and doesn't take up luggage space. Example of a resistance band:

Resistance Bands

Do note, I've omitted specific medical or human anatomy terms mentioned by my physiotherapist because I'm not certified in this field. I'm only a patient and my understanding is from a patient's understanding and interpretation.

Regards.

If you're a beginner, you wanna go very light on lateral raises. You may think that 4KG is very light (which is true for some people) but it could be too heavy for some. I used to do lateral raises with 5KG dumbbell at home and I injured my rotator cuff.

I need to lay off that movement for a long long time and did a lot of strengthening movements. I did face pulls, shoulder internal and external rotations. These movements will strengthen your rotator cuffs. At least it did for my case. I'm now doing one arm 14kg leaning lateral raises for reps.



So stop doing weighted lateral raises for now and focus on strengthening your rotator cuffs first. Once you're strong enough then only start doing it.

Also, I read a some readings and some established programs did not include lateral raise as some believe that it doesn't really add mass. Most programs utilizes massive compound pushing movements as their staple exercise to add mass. Such as OHP/DB shoulder presses.

Also genetics lol.

Refer below for internal and external shoulder rotations.

External


Internal


This post has been edited by GameFr3ak: Sep 14 2015, 02:10 PM

nice advice!
tonite i will go to try out the movement and see if i can do it.

whats a face pull?

You injured your shoulder before?

i am not sure if i did injure them before.
but i noticed this way back in 200x. the pain rendered me useless. I cant drive my wira(mt).
i have to ask my friend to drive me around. but i just thought as some harmless sprained.
All these while it comes on and off.

until last year when i started my first gym session, only i knew my shoulder is terrible and something is not right.
since i wanted to build muscles, i went to see a specialist for the first time. and yes , i am fuked!

And for the strengthening movements that I mentioned, really try them with LIGHT weights. Best to try without any weights first. Then maybe 1kg or 2kg dumbbells...

Sounds pretty bad. I wouldn't lift weights at all until I get it fixed to be honest.

eh????this one i can do. no pain wor.
can go up to like 50kg without any discomfort. But, i cant do push up. the moment i position myself, the shoulder already pain. n oneed to go down also.


tats why i havent been working out the shoulders and its lagging way behind.


so i just avoid anything that give that pain.

Hmm, what are the physio stuff have you done? Or rather what have you done so far to rectify your pain?

If you are consistently getting the same pain, visit a doctor that is familiar with sports injury. If you're already feeling pain by positioning your shoulders for pushing movements, then it could be something serious. But most of us here is not educated enough to really prescribe you with anything.

You should seek professional help that has the know how to assess your condition.

You can test it yourself with some help...

i didnt actually go to a proper physio. I only practice/exercise to the advise given by the doctor.(some hand movements and bend overs)
mostly i was on pain killer back then. but i found out painkillers actually slowdown muscle growth, i stopped taking it.

go home will watch the video. but from the thumbnail, i think the doctor did it to me always.
hold out my hands straight, then try to circle it etc, at one point i will scream. cos its fuken pain!!!!

Okay I really think you shouldn't be lifting at all. Get it fix first man

Yep, go see a specialist doctor like an orto and spend the next few months getting this 100% fixed. Only then start building round shoulders once pain free.

Sorry to be rude but please fking go visit a specialist doctor. Even doctor can't fix your problem online. You knew your shoulder can't grow because your shoulder pain when pressing heavy. So you are expecting forumers to give you solution to your shoulder pain?

Healthy shoulder >>> big shoulder.

thanks for the concern guys. but really, i dun wan go under the knife. yet i still wan nice shoulder.
i am worried that the doctor will tell me,"U cant lift bro!". then i kena be a fatass liao..

or if i change my objective to bruce lee kind of body instead?just go skinny ripped instead of arnold kind?
will it be better?

Why u keep repeat that "dun wan go under the knife" thing even when you havent seen a specialist and have no idea exactly what's wrong with your shoulder?
Even if you have some serious problem and have to go under the knife, and that knife fixes the problem... then what's wrong? It's for the good.

It's not like the orto will suddenly stab you with anesthesia, forcefully bind you to the bed, and start doing the surgery on you.

It's funny that you think that Bruce didn't lift.

Sry bro. Do u even read?
Its mentioned several times i have seen specialists.
And they are the one who ask me go operate Without guarantee it will fix my problem.

I thought he only practice kungfu till his body like that.

Weight lifting is part of most sports. A lot of them has great carry over to their performance in the sport.

Seriously, get it looked up. Not just to get buff or not, think about it in the long run... do you want this injury to haunt you as you get older? Imagine not being to lift your arm up to scratch your head.......

alright!
after much advices received here and out there, i will get it fixed asap.

i am getting older, and yes the pain got worst.
dayumz!!~

Sorry, saw at one point you did MRI. Honestly, the doctors u saw were like super weird.
The MRI seriously cannot see the problem? Normally MRI pinpoints it.

If it's 90% confirmed the pain is coming from pinched nerve, and you know you didn't tear your rotator cuff, you can see those super pro Chinese chiro sifus. I know 1 you can pm me ask.

first thing first, why not try and go for alternative approach i.e. seeing a chiropractor?

second, building muscle takes time. its all about progressive overload. if 4 kg's the max you can lift for now, then lift the 4 kg. its better than just complaining that you can't lift. if the 4 kg hurts, then lift 2 kg. if you're at a point that you can't even lift that weight, then you should not even do any sort of weight lifting and should focus on recovering properly first.

Shoulder is very much on genetics . If you have a narrow clavicles with high traps peak ,you going to have a hard time to develop those canon deltoid muscles .Also the insertion play a big role .

Raise that actually hits the medial delts directly and raise > press

Look at Larry Scott you will understand how i mean .Larry scott was born narrow and high peak traps .if you also noticed ,Arnold have the sloopy look .Having a body structure like this will have a hard time to look broad and wide .But the good side ,we have good traps peak .

Myself did tonnes of raise

How do you do your raises? reps, sets, progression?

instead of weights and risking the injury hit the pull up bar.... you will chisel the best proportionate shoulders , core , chest.

I'm gonna assume you have some form of impingement based on your "ball joint not smooth enough".

There are a few things that I would suggest you to do.

1) See a specialist and get a scan, not an ortho. Probably a sports physio or a good chiropractor(they dont just deal with the spine). Confirm there isn't any structural damage or tearing.
2) Once (1)'s done, if it's a form of impingement/lack of mobility, there's plenty of self help videos by Kelly Starrett. He even has a book "Becoming a Supple Leopard" that deals with problems that most lifters have.
3) This is purely optional, I have very bad impingement on my right shoulder from a car accident. I realize I aggravate it IF I sleep on it badly (so I sleep on a good pillow and stack it so my head and shoulder is perpendicular to each other) and I take a good amount of fish oil daily.

TLDR version,
1) Confirm with specialist no tearing and not a structural issue
2) Google Kelly Starrett Shoulder Impingement
3) Sleep properly

Disclaimer:- None of us are qualified doctors/specialists except 1 that I know of. So always work with a specialist instead.

3 times per week ,lean on a bench and start doing them .
12 reps .focus much on the pump .

Generally 5 sets above per workout .my body response to high volume.trying to bring them up .

This post has been edited by theCrab: Sep 30 2015, 12:17 AM

I hv the same problem on my right delts.so i substitute presses movement with wide grip upright row.u can go heavy with it.

sry guys, internet quite fuked up recently.
will go thru all post when i get it back up.

thx in advance !

Have you guys tried one arm standing dumbbell shoulder press?