Need some help and advise on this.

I'm not really a bodybuilder. I was just trying to lose some fat and be a bit more active. I have been doing Bicep with a 9KG per dumbell at home for 20min every day. Being doing this for months without much problem.

Last month, I upgrade to 11KG per bar. And has been able doing it kind of Okay. I can do about 15 reps per set, so I don't think I'm really overloading myself. And I also throw in some pushing it up above my head, for 8 reps per set. Still about 20min per day.

Occassionaly I get some muscle soreness at my arm the next day at the beginning which I believe is normal. As I continue to do 20min everyday, this soreness get lessen.

One day I gotten neck pain due to probably bad sleeping posture. So I took a 2 days break from the dumbell thing to let my neck recover.

It is during then I discover that the outer side (not the bicep or tricep) of my arm start to develop pain. And also the front part of my shoulder.

At first I thought this is due to I fully rested my muscle for 2 days because usually if u do some extreme excersice, you don't really get the real pain until u rested and lossen your muscle.

So I continue to take a break for another 2 days. The pain doesn't goes away and not really lessen.

On the pain, I don’t feel it when my arm is in normal position or doing normal daily arm movement. I also don't get it if I excert strength on it in normal position.

I get the pain when I'm trying to stretch my arm wide or high or toward back. Doing stuff like tucking the back part of my shirt into pants at my back, or reaching out to a switch on a wall behind me without turning my body. The more I twist the arm the more pain I get, both arm and shoulder.

By now I have all together stop the dumbell thing for 12 days, while the pain do get lessen, I can stretch/twist a bit more before the pain kicks in again. But if I force to twist the arm much more, the pain can really kicks in!

I started to worry now because it shouldn't take that long to recover? I'm starting to think is not muscle pain now, perhaps tendon or nerve?

without a physician to molest u...i can only guess its a pinched nerve at the neck area.
since u have rested enough already, looks like best u go see a doctor.

Was in quite a similar situation as you. Initially thought it was a stiff neck but found out it was something worst when I went for a massage.

The pain was not so much on the neck but more toward my shoulders and back. Most likely a torn posterior deltoid. Took me two whole months of layoff to recover (due to my advance age). To date still have not returned to the gym..... The thought of starting all over and the painful doms during the 1st weeks, maybe next month.

so it seems that the neck pain which i thought is unrelated, could be the root of the problem.

I may also add that while both side of my arm and shoulder have the symptom, it is my right arm/shoulder that generate the most pain. And co-incidently my neck pain was also right side.

but my neck pain is totally gone by now..

This post has been edited by exshige: Sep 21 2016, 01:19 PM

How you tear that?

I suspect going too heavy with the reverse flys on the pec deck machine which was the 2nd last exercise I did.

Last was shoulder superset - 20 reps front rise + lateral rise + bent over rise + shoulder press w very light weight.

The pain only came the next morning that was why I though it was a sprain neck.

Ya certainly can. I fucked my medial delt real good doing 6 rep max lateral raises. Already 1 month+ only 80% healed. I think I partial tear that shit lol. Pushed it to the max with perfect form doing strict lying lateral raises, putting 100% tension on the mid delts.