Shoulder Stability
"It’s an honor being able to contact you via email. Whenever I read one of your writings, I am impressed. I’d like to ask you a question regading shoulder health. Do you think it’s important to balance out vertical pushes (like shoulder presses) with pulls (like pullups) as well as horizontal pushes (like bench press) with pulls (like seated rows or dumbbell rows)?
"In other words: if I do military presses, do I also have to do pulldowns, pullups, or chinups? If I do bench presses, do I also have to do seated rows? I’ve read that this was important to avoid shoulder injuries due to lack of balance (rotator cuff, etc.)."
Thanks for your time, Sir!
-S.C.
My Answer: Yes and no. How’s that for an answer, huh? Anyway, what I mean is that for shoulder stability, yes, you do need to have movements that balance each other out. But it’s not necessarily in the manner that you’re describing. For example, to counterbalance horizontal pushing (bench press), you can perform an equal number of sets and reps on a horizontal pulling movement (cable rows) OR use a deadlift variation. Keeping your shoulders down and retracting them back during the deadlift will help stabilize your shoulders just as much, if not more, than rowing movements.
Do you need to include all four directions of movement to maintain optimal shoulder health? No, you don’t. You could leave out the horizontal pressing and concentrate on the other three movements and your shoulder health would improve quite a bit. So if you did military presses, pull-ups and seated cable rows, but no bench presses, then your shoulder health would be A-OK.
"Do you think 8 sets of 2-3 chinups 3 times a week would be a better alternative to 3 sets of 3 reps done 5 days out of the week? That would mean 24 chinups 3 times a week. If I follow another training routine, like barbell curls 2-3 times a week, I suppose 8×2-3 chinups might be too much."
My Answer: For both size AND strength, that would be a better option. Your first option would be good only for strength.
"I really need some help, I would like to know what you think of my current workout:
Monday: Biceps & Back
-Every set weight is increased by 5.
-EZ Curls 3×8,
-Incline Curls 3×8,
-Preacher Curls 2×8 then a drop set with half the weight and 15 reps. And one more set with more weight.
-Hammer Curls 3×8,
-Lat Pulldowns 3×8,
-Barbell Rows 3×8,
-Cable Rows, 2×8,
-V-bar Pulldowns 3×8
Tuesday: Chest
-Bench Press 5×5 With all one weight,
-Incline Bench Press 5×5 With all one weight,
-Incline Dumbell Press 5×5 With all one weight,
-Dumbell Pullovers 5×5 With all one weight,
Wednesday: Shoulders & Triceps
-Seated Barbell Military Press 5×5 With all one weight,
-Front Raises 5×5 With all one weight,
-Side Raises 5×5 With all one weight,
-Shrugs 5×5 With all one weight,
-Skull Crushers 5×5 With all one weight,
-Triceps Pulldown 5×5 With all one weight,
-Close Grip Bench Press 5×5 With all one weight.
Thursday: Bi’s & Back
-Every set weight is increased by 5
-Dumbell Curls 3×8,
-Hammer Curls 3×8,
-Lat Pulldowns 3×8,
-Barbell Rows 3×8,
-Cable Rows 3×8,
-V-Bar Pulldowns 3×8,
Friday : Chest
-Bench Press 5×5 With one weight,
-Incline Bench Press 5×5 With one weight,
-Incline Chest Flies 5×5 With one weight,
-Flat Bench Flyes 5×5 With one weight,
Saturday: Legs when I have time. Ha-ha, I know it’s bad.
Sunday: Rest
"Once again I apologize if I’m being a nuisance, but I would just like some advice from someone with knowledge. So I would like to know what you think of my workout if you don’t mind. Thank you!"
My Answer: Two things: 1) Work your legs more and 2) dont’ do biceps before back.
"I apologize for asking so many questions, but I just want to make sure I get the most effective workout. It seems that your Hypertrophy Training for Ectomorphs workout doesn’t hit the different areas of each muscle. Like your only hitting one spot of the biceps and one spot of the pectoralis. I’m not insulting what you know. I’m just curious, because it doesn’t seem like this would give me anymore size since I do most of those exercises already.”
-Alessandro Tribbiani
My Answer: If the article didn’t explain everything to you, then don’t do the workout.
