For the shoulders..
http://www.discussbodybuilding.com/Shoulders_-_Rotator_Cuff/m_275/tm.htm Warm them up.
You need to be sure you are in perfect form. Bad anatomical form can hurt ya.
- Chest out
- Shoulders back and down
- Stomach in
- Chin tucked in.
Another thing I'm wondering is when should be my next meal after my pre workout. 3 Hours after pre workout or 3 hours after post wo?
Your post workout is just after you get out of the gym and the next meal can come 1 hour after that.
Whats the key with meal plan, not going to bathroom much ?
Well, first that you are getting quality foods...and not so much fiber. Bread and oatmeal have lots of fiber. Sufficient water. Once you get a nice meal plan you probably won't have that problem.
Im on the 3-per week workout and it says to stay on the same exercises for 2 weeks. But that means some of my muscles will be neglected like calfs/abs/traps and why would I stay on the same exercises?
It does not say to stay on the same exercises for 2 weeks it says "DO NOT STAY"...this is why I told you to
read it carefully! Also note that every session has different parameters. So even if you did the same exercises...you would not adapt. Go ahead and do calf and abs..even traps.
It says pick six for each workout. "Four out of the six exercises for each session must be compound exercises." Then you can rotate the other exercises around the body...do bi/tri then calf/traps etc. 1 extra exercise will not hurt if you get it done in 45-60 minutes!
Week 1
Total Exercises per Session: 6
Workout 1 Sets: 3
Reps: 5
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
Workout 2
Sets: 3
Reps: 8
Rest: 90 seconds between sets
Workout 3
Sets: 2
Reps: 15
Rest: 120 seconds between sets
Week 2 Perform with the same parameters as Week 1,
but execute antagonist training for all six exercises (more on this later).
1) Weeks 1,3,5 and 7 are to be
performed with straight sets. In other words, perform one set of the first exercise, rest, perform your second set, and continue for all the recommended sets before moving on to the next exercise.
2) Weeks 2,4,6 and 8 are to be
performed as antagonist training. Every session consists of six exercises so antagonist training is simple; all you have to do is perform three antagonist exercise groupings during each workout. For instance, perform quads/hams, chest/back, and biceps/triceps exercise pairings for the recommended sets and reps.
Example: Do one set for chest, then one for back, then another for chest, etc. Then move on to the next pairing, like quads/hams or biceps/triceps.
3)
Choose four exercises under the list of compound exercises. Choose two exercises under the single-joint exercise list.
Don't leave out any major muscle groups.
4)
Constantly rotate exercises from each category. In other words, don’t always start your session with a chest/back pairing. You must keep rotating the body parts and exercises you begin each session with.
5)
Don’t perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again.
6) Increase the load 1.25 to 2.5%
with each subsequent workout.
7) Perform all three workouts within a seven-day time frame with 48-72 hours rest between workouts.