shoulders hurt after max-ot chest

I just did a max ot workout for chest:incline bench, flat dumbell press and decline bench and the next day my shoulders hurt real bad. basically like my rotator culf what is the deal. I use a shoulder width grip for bench any ideas what is wrong?

ORIGINAL: Guest

I just did a max ot workout for chest:incline bench, flat dumbell press and decline bench and the next day my shoulders hurt real bad. basically like my rotator culf what is the deal. I use a shoulder width grip for bench any ideas what is wrong?

Did you stretch your rotator cuff/shoulder before doing your chest workout? You might need to considering the intensity and the volume.

That' s not the least surprising.. Max OT workout = ****! Keep following it, you will surely end up injured, that' s a gurantee.

Not knowing you history it' s very hard to say what could be wrong.

If you have done this workout before using the max-OT parameters and didn' t have a problem then I would strongly urge you to get it looked at. Shoulders, much like knees, are something you don' t fool around with. If you think you have an injury then get it looked at.

If this is the first time you have done a max-OT workout then you are proboably just sore. Many people who I have turned on to the max-OT system are oftem sore, expecailly in their joints, for a while. Many who make the switch to max-OT from a more traditional volume program don' t realize the stress that your joints and tendons will face with this type of high intensity training.

Give it a few days and see. If it goes away you were praboably just sore. If it doens' t get better then get it looked at.

firstly max-OT isn' t **** AND won' t make injuried if you stick to proper form !

as for your shoulder....stretch it good like sychokid said. your grip width is fine and you could use a larger one as long as yours forearms are perpendicular to the floor when your at the bottom of the movement.

its hard to have bad form on incline press but DB press and decline press is more ' touchy' . you can go low on DB press but not TOO low...this aint a stretching movement ! bring the DB (not the handle ..the weights) close to your shoulders. for decline BB press make sure u lower the weight to your lower rib cage... i know some ppl lower it to the neck but it' s a sure way to overstress your shoulders :P

but keep in mind that being sore in joints isn' t good....sore in the muscle is good ! my lats are sore for 2 days now but not my shoulders nor my elbows! warm-up properly

hope it helps !

thanks for the help fellas. this is actually my 4th week on max-ot. i took yesterday off and did legs and biceps today and it feels pretty good. i always warm up good to. i used the max ot bench warmup before chest, what do you guys think of the warmup? should i try something else. for now i' m going to go a little lighter but use real good form and see what happens. also i' m doing shoulders tomorrow and will go lighter and smoother and will see what happens...so far i have enjoyed the program though....

hey ! it' s good to think you appreciate your Max-OT experience !! more important is that you appreciate your training and healty lifestyle experience !!

u said you did legs and bis..don' t forget what they say.. you can' t make up for a missed workout (following max-ot rules or not)...but max-ot is all about intensity so workouts should stay short anyway.. a missed workout won' t make you shrink so don' t get sad for it.

the warm-up method is pretty good... I barely did warm-up before :P but i dont wait as long between warmup sets as they prescribe..i wait just 1 minute... cuz lets face it... waiting for 2-3 minutes is booooring when you dont feel the need for it ...keep in mind that they explained the warm-up method with chest... but you must warm up that way for legs/back/shoulders etc

sticking to good form is always good..even more important when using so heavy weights... don' t worry for your shoulders .. based on my personnal experience.. shoulder pain during bench press wont show in shoulder specific exercice cuz the pressure is at a different angle. like you said...start light and see it for yourself

take care !

If you`re training hard you don`t need all those pressing movements.Just do benches,inclines,and a flye movement.Pyramid up in weight so you get accustomed to the heavier sets gradually,4 sets each movement or less.All the pressing is redundant even though you think you`re hitting the chest from all angles.Try doing the other preesing movements on a different week.

"You Can`t Flex Fat" Weights On The Web- http://www.geocities.com/timbuktuweights/

My Forum: http://timwescott.proboards18.com/index.cgi