Rotator Cuff Exercises link. Is this enough?

[tennisxlsdk]

I am just trying to strengthen up a bit, nothing major but figured would start some weight training overall for longevity and was wondering if the exercises shown in the foll. link are enough for the rotator cuff?

Do they cover internal and external rotations and can I get away by only doing two of them(which ones) or do I need to do them all to cover the four muscles of the rotator cuff? There are so many diff. exercises and I just dont have enough time and energy to cover shoulders, biceps, triceps, chest, forearms, legs, CARDIO, etc. etc... in addition to play tennis 2-3 times a week.


http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html


Also regarding the amount of weights, should I do three sets of the same weight for each set or say 5lb, 8lb and then 10lb? I assume after some time and if am comfortable I can increase the weights but never to the point where I cannot do, say 10-12 reps comfortably.

What I mean is I should NOT be treating these exercises like the ones for biceps,triceps etc. where the last set I try to use as much weights as I can but cannot complete say 10 reps, but trying to get stronger to be able to do so eventually, so i can increase the weights again.

Basically I do not train to gain mass, basically endurance and stronger in general, so for all my exercises I do or try to do 3 sets of 10-12 reps and only then I increase the weights for my last set.

 

[Irvin]

I would stay with light weights and more reps. You did say strength training.

I tore a rotator cuff skiing one year. After cortisone and exercises didn't work I went in for surgery. Wow! Trust me you do not ever want to go through that surgery. It took a year before I could play tennis again. Thank goodness it was my left shoulder and I am right handed with a 1 hand backhand. Right after I did start playing I was playing a match and there was a doctor I was talking to after the match. She said, "Bar none, rotator cuff surgery is the most difficult surgery to come back from."

I have a friend that had rotator cuff surgery 15 years ago and now it is torn again. When you do have surgery the muscle is never going to come back all the way. At least it didn't for me. Tom said his did but now it is back.

If my rotator cuff is ever torn again. I would do anything to avoid surgery again. I would give up tennis, golf, skiing, and even 12 oz curls and spend the rest of my life in physical therapy if I had to rather than consider that surgery again.

Lifting as much weight as you can is a good way to tear muscle.

Irvin.

 

[GPB]

I went to therapy for a sore rotator cuff, and they had me to light weight, but as many reps as I could pump out. We're talking ~30 per set for some exercises.

It made a big difference.

 

[Mazilla2219]

The overall theory is that:
For mass = high weight, low reps (6-10)
For tone/definition = low weight, high reps (15-20)

Depending on your physique currently and you overall goal, I would try to go with a weight were you can do 15-20 reps x 3-4 sets comfortable and then increase by 5lbs and still do 15-20 reps. Although this route is intended for tone/definition you are also increasing muscle endurance and strength in the long run. I lift 3x/wk and play 3x/wk, during lifting days I try to focus on specific body parts (M- legs, W - chest/back, F - arms/shoulder). Hope this helps, post back if you have any questions, I can post me workout regimen for you.

 

[tennisxlsdk]

Thanks for the feedback guys, think I may have the answer as a result of the above posts. Hey Mazilla, your workout regimen would be appreciated.

BUT I still need an answer to whether I need to do all of the four exercises in the link or what is the only ones I really need to do for the rotator cuffs??

Also I am pretty good shape, only reason I am starting to incorporate some weight training is cos of a hand injury I had recently due to football, baseball and tennis and now I want to just strengthen up most muscle groups in order to prevent possible injury to some extent atleast...and no more football!!

 

[GPB]

I still need an answer to whether I need to do all of the four exercises in the link or what is the only ones I really need to do for the rotator cuffs??

Be really careful with Exercise 4. It says not to go past the point of pain, and you need to heed that advice. Pronating your arms and lifting up, straight by your side, puts your shoulders in a poor position, and pinches your muscles easier.

Aside from that, definitely try all of those exercises. You may find one that is really easy, or one that is harder than the rest. If it's easy, your shoulder is fine in that direction. Don't worry about working that one. But if one of those is harder than the rest, concentrate on that lift, to cure your muscle imbalance.

Finally, I'd add a lift, similar to a bent-over triceps lift where you lean on a bench (or lay down, similar to 1-3). Yes, I'd do this while laying down before/after you do 1-3. Anyways, start with your arm hanging down straight. Keeping your arm straight, move it up by your side. Your thumb should point down at this point. If you kept your elbow up by your side and did this, it would work your triceps. Moving your upper arm along with your lower arm works another part of your shoulder that the 4 exercises in that link won't hit.

Happy Lifting!

 

[Deleted member 22147]

A lot of this rep discussion is a load of nonsense, i know really muscular guys who train for the one intention of gaining muscle and they are doing high reps with a pretty low weight, then you see some guys doing high weight for 8 reps and they are also big, i really don't know what to think.

 

[Mazilla2219]

Hey Mazilla, your workout regimen would be appreciated.

Try doing 10-15 reps x 3-4 sets, whatever feels comfortable.

Legs
DB walking lunges
Leg Press (wide stance)
Leg Press (one-legged)
Hip adductor
Hip abductor
Standing calf raises
Seated calf raises

Chest
Incline DB Press
Flat DB Press
Machine Flyes

Back
Pulldowns
Seated Row (one armed)
Seated Row
Shrugs
Rear Delt Extension

Shoulders
Seated DB Press
Cable Front Raises
Side Laterals
Bent Over Laterals
Standing Raises

Bi/Triceps
Cable Curl
Hammer Curl
DB Curls w/Supination
Press Downs
DB Kickbacks
Overhead Extension

 

[Mazilla2219]

One thing to remember proper form is better than more weight. With that said happy lifting.