Weight training makes you stiff?

[dozu]

this maybe a personal thing, and I remember hearing some pro tennis player (Xavier Malisse) and some golfer (e.g. Fred Couples) saying that they never do weight training because it makes them stiff.

I haven't used any weights for a long time for the same reason..... every time I try, I'd be stiff on the court..... usually takes a while to get back my smooth strokes.

Winter is here, and I'd really like to do some strength training, considering on-court time is limited.

thoughts?

 

[Dan Roundfield]

Weight train with lower weight and high reps so you can have some muscle mass.

I lift heavy weights then the next day you I am a little sore but you get used to it. You know you have gotten a good workout.

 

[Funbun]

This relatively untrue. Have you seen Nadal? I believe back in the early 2000's, he was quite the buff guy.

You won't be stiff. If anything, you'll be stronger when forced to stretch on tough shots. You only FEEL stiff because you are sore after you workout, but it doesn't change your flexibility much ... unless you consider your bicep getting in the way of your view of the ball a problem.

As long as your stretch appropriately before the workout and after the warmup, then there should be no problems with flexibility.

 

[coyfish]

Dont do what Dan does lol... Amazing how that myth still circulates like a weed.

Look at Tiger woods. He bulked up significantly. Look at all the fat golfers too lol.

You get sore but nothing a good warmup won't fix.

 

[bee]

this maybe a personal thing, and I remember hearing some pro tennis player (Xavier Malisse) and some golfer (e.g. Fred Couples) saying that they never do weight training because it makes them stiff.

I haven't used any weights for a long time for the same reason..... every time I try, I'd be stiff on the court..... usually takes a while to get back my smooth strokes.

Winter is here, and I'd really like to do some strength training, considering on-court time is limited.

thoughts?

Some will disagree, but there is certainly some truth in what you say. There is a reason for most tennis players and professional baseball pitchers being not terribly bulked up with upper body muscle.

Regarding wieght lifting, and strength training in general, I feel it can help your tennis but you should use some judgement about it and see what works for you. Resistance band training is an alternative to weight lifting and I find it helpful. Weight lifting the day before playing tennis can certainly harm my game. I now lift wieght about every 5 days, do resistance bands with a focus on core muscles about 3 days a week and play tennis 2-3 days per week. Also do elliptical and/or exercise bike 2-3 times per week. Never like to do heavy lifting the day before playing singles tennis.

You have to find what's right for you. You do need to retain your fluidity of movement. There will be people here who proclaim that wieght lifting cannot hurt your tennis, but it certainly can.

I have lifted weights for forty years. Literally. Now that I play tennis a lot, I lift less.

 

[fuzz nation]

I've enjoyed better performance and endurance on the courts when keeping with a moderate lifting schedule where I use lower weights and higher rep's. If I'm lifting twice a week, I can quite plainly sustain a better game. In fact, the only injuries or significant soreness I've suffered from a heavy tennis schedule have happened when I've neglected my lifting or occasional road work riding a bicycle. Sore elbow (not tennis elbow), sore shoulder, torn abdominal muscle... all from playing a lot without also doing my lifting.

Whenever I get back to the weights after a layoff, I usually don't have any soreness or stiffness in the wake of my workouts once I've cleared a break-in period of two or three weeks. After that I may be a little tired after a decent workout, but I'm sort of invigorated by it, too. Just my experience.

 

[dozu]

sounds like low weight hi rep is the key.....

by 'stiffness' I mean if you use heavy weight to do bicep curls, you fire those muscles so differently from using them in a forehand....

after I use heavy weights I have this 'death grip' on the racket, it's not cool

will try lower weights then.

 

[Djokovicfan4life]

sounds like low weight hi rep is the key.....

by 'stiffness' I mean if you use heavy weight to do bicep curls, you fire those muscles so differently from using them in a forehand....

after I use heavy weights I have this 'death grip' on the racket, it's not cool

will try lower weights then.

If you want to train for strength, you want high weight, low reps. High reps is for muscle endurance. Whether you death grip the racquet after heavy lifting or not is your problem.

 

[coyfish]

sounds like low weight hi rep is the key.....

by 'stiffness' I mean if you use heavy weight to do bicep curls, you fire those muscles so differently from using them in a forehand....

after I use heavy weights I have this 'death grip' on the racket, it's not cool

will try lower weights then.

No that isn't the key. That is a huge myth that is continuously spread by ignorant people. If you want to waste your time than go for it. Doing light bench press or bicep curls . . . basically useless.


The reason tennis players don't lift heavy is not because it makes you stiff. It is very simple. The reason they don't is because . . . YOU DONT NEED HUGE ARMS to play tennis. BIG SHOCK! Power comes from technique and flexibility. . . Core and Legs are the most important muscle groups. It doesn't make sense for high level tennis players who need every ounce of stamina possible to lug around too much upper body mass. Same goes for pitching and golf. Even with golf look at tiger woods who claimed his bulking helped his game tremendously. And pitching lol. We are discussing lifting in the gym and flexibility when top pitchers like sabathia are fatasses. Not to mention golfers.

Tennis pro's workout with weights mainly to prevent injury. Lots of shoulder work, agility movements, etc. They do some full body stuff like pull ups and push ups to maintain balance. If you only workout one area of your body over and over then injuries may creep up simply because your muscles are too imbalanced. Same reason runners / triathletes / cyclists do full body routines in the gym. They don't need arms to ride a bike but many cyclists get fractures in their arms / hands from never workout out their upper bodies.

You think lifting heavy makes you less agile? Look at football players or basketball players. Those are some of the most athletic and agile people on this earth. To say some heavy lifting in the gym can hurt your game is completely idiotic. Look at male gymnases... Especially when you are new to lifting and not a pro tennis player . . . Injuring yourself in the weight room is a different story.


Being sore will make you stiff temporarily. You have to warm up and get the blood flowing. You don't think pro tennis players get sore after a grueling match and have to play the following day? Same thing. Doesn't matter if you lift heavy or light. If you are intense you will get sore.

Building muscle takes lots of time. People on this thread are so concerned that if they lift heavy one day they will wake up the following morning and their pecs will jump out and punch them in the face. Doesn't happen like that.


If you want to gain muscle / strength than lift heavy.

If you want to train specifically for tennis than focus on flexibility, agility, and some basic full body motions (pull ups / push ups / lunges / etc). You don't even need weights.

 

[Nellie]

Lifting did not hurt Agassi's game

 

[chrischris]

Lifting did not hurt Agassi's game

Did he have a twin that i havent heard of who didnt do weights ?

 

[Ptrac]

ever heard of stretching? do it 2x a day

 

[goran_ace]

I am a big proponent of weight/strength training for tennis, but I think I know what you are talking about when you say you get stiff because of it. If you lift and hit in the same day I'd hit first then left afterwards, and then throw in a daily stretching or yoga to maintain flexibility.

 

[TheBoom]

Be sore for a lil but then you will be ok but getting to built you will move around like the old mardy fish

 

[OrangeOne]

I suppose this is a version of weight training, maybe I'll decline to answer the thread title.

 

[sansaephanh]

it matters. if you bulk up your shoulders to the point where you cant touch them behind your back, good luck serving. just dont work the wrong muscles or get body building big. Do your research properly.

 

[TheBoom]

OrangeOne that is hott!!!!

 

[OrangeOne]

OrangeOne that is hott!!!!

Well the thread was talking about the 'effects' of weight training. Looks like she's doing some bodyweight resistance training there.

 

[TheBoom]

Well the thread was talking about the 'effects' of weight training. Looks like she's doing some bodyweight resistance training there.

For enrique right she is going out with him right?

 

[Bungalo Bill]

this maybe a personal thing, and I remember hearing some pro tennis player (Xavier Malisse) and some golfer (e.g. Fred Couples) saying that they never do weight training because it makes them stiff.

I haven't used any weights for a long time for the same reason..... every time I try, I'd be stiff on the court..... usually takes a while to get back my smooth strokes.

Winter is here, and I'd really like to do some strength training, considering on-court time is limited.

thoughts?

You should try P90X or something similar. That is what I do and it is well balanced that includes cardio, flexibility, core, and strength training. You do not have ot be perfect at it to get results. For example, I can't do plyos because of my knees. So I mix in the elyptical or the stationary bike. The yoga is a must but it is hard so you just do your best and forget the rest. Weight training is good for tennis, however, players need to mix in stretching and flexibility type training as well. If you can go into a gym you can still do movement drills also.

 

[tlm]

No that isn't the key. That is a huge myth that is continuously spread by ignorant people. If you want to waste your time than go for it. Doing light bench press or bicep curls . . . basically useless.


The reason tennis players don't lift heavy is not because it makes you stiff. It is very simple. The reason they don't is because . . . YOU DONT NEED HUGE ARMS to play tennis. BIG SHOCK! Power comes from technique and flexibility. . . Core and Legs are the most important muscle groups. It doesn't make sense for high level tennis players who need every ounce of stamina possible to lug around too much upper body mass. Same goes for pitching and golf. Even with golf look at tiger woods who claimed his bulking helped his game tremendously. And pitching lol. We are discussing lifting in the gym and flexibility when top pitchers like sabathia are fatasses. Not to mention golfers.

Tennis pro's workout with weights mainly to prevent injury. Lots of shoulder work, agility movements, etc. They do some full body stuff like pull ups and push ups to maintain balance. If you only workout one area of your body over and over then injuries may creep up simply because your muscles are too imbalanced. Same reason runners / triathletes / cyclists do full body routines in the gym. They don't need arms to ride a bike but many cyclists get fractures in their arms / hands from never workout out their upper bodies.

You think lifting heavy makes you less agile? Look at football players or basketball players. Those are some of the most athletic and agile people on this earth. To say some heavy lifting in the gym can hurt your game is completely idiotic. Look at male gymnases... Especially when you are new to lifting and not a pro tennis player . . . Injuring yourself in the weight room is a different story.


Being sore will make you stiff temporarily. You have to warm up and get the blood flowing. You don't think pro tennis players get sore after a grueling match and have to play the following day? Same thing. Doesn't matter if you lift heavy or light. If you are intense you will get sore.

Building muscle takes lots of time. People on this thread are so concerned that if they lift heavy one day they will wake up the following morning and their pecs will jump out and punch them in the face. Doesn't happen like that.


If you want to gain muscle / strength than lift heavy.

If you want to train specifically for tennis than focus on flexibility, agility, and some basic full body motions (pull ups / push ups / lunges / etc). You don't even need weights.

Very accurate post, so many weight training myths
never die. Lifting weights is a great way to prevent
injurys from tennis.It is probably the best way to keep
your joints protected from the stress of tennis.

 

[fruitytennis1]

Not to jack the thread but...
quick question if im still sore from my workout-monday should i still work out tomorrow-thursday

 

[spacediver]

Another thing to consider is that you can avoid gaining too much mass by keeping your calories in check. If you strike the right balance, you can develop a great strength to mass ratio.

 

[spacediver]

Not to jack the thread but...
quick question if im still sore from my workout-monday should i still work out tomorrow-thursday

depends on the type soreness. If you haven't worked a muscle group in a long time, and you feel that soreness the next day, it's likely DOMS (delayed onset muscle soreness). It's a healthy soreness, and there is some anecdotal evidence that working through this pain can actually help it dissipate.

 

[fruitytennis1]

Alright ill take your advice and do i light workout tomorrow and see how this goes

 

[Limpinhitter]

this maybe a personal thing, and I remember hearing some pro tennis player (Xavier Malisse) and some golfer (e.g. Fred Couples) saying that they never do weight training because it makes them stiff.

I haven't used any weights for a long time for the same reason..... every time I try, I'd be stiff on the court..... usually takes a while to get back my smooth strokes.

Winter is here, and I'd really like to do some strength training, considering on-court time is limited.

thoughts?

Old wives tale! IMHO, weight training is the best exercise you can do for virtually any sport, as well as for your health in general. It doesn't replace aerobics, but, tennis is mostly an anaerobic sport anyway.

 

[Limpinhitter]

Not to jack the thread but...
quick question if im still sore from my workout-monday should i still work out tomorrow-thursday

If you are lifting heavy (ie: 5-10 reps per set), then, no. You need to let the sore muscles recover before working them again. One way to do it is a split routine such as a push/pull routine. So, for example, on MWF you do the push movements like bench press, upright press, squats, calf raisers, and on TThS you do the pull movements like lat machine, curls, sit ups and leg curls. That way, you don't work the same muscles two days in a row.

 

[fuzz nation]

Not to jack the thread but...
quick question if im still sore from my workout-monday should i still work out tomorrow-thursday

In my experience with different routines, I've seen my best recovery and general progress when I have two recovery days between lifting days. If I have a little soreness from a workout, let's say after only the first or second session back into a regular lifting schedule, the two days of recovery are key for me. Even if I'm rather sore after getting that second day of rest, I can go back to the weights for a moderate work and that runs the soreness away for me from there on out.

I've never been on such an intensive gym schedule that I needed to do "splits" which alternates working different groups on different days. If that were the case, I'd need to be on the weights more than every third day, but that's more than I personally need. With a lot of tennis in my schedule along with riding my bike two or three times a week (ideally), two days rest works best for me with the weights.

 

[mike53]

never do weight training because it makes them stiff.
...
thoughts?

Yeah, weight lifting will do this if you don't take specific action to counteract the effect. But so will playing your game and just the passage of time, which none of us can escape.

Something I see a lot is muscular/structural imbalances created or worsened by lifting. For example, the internal rotators of the shoulder are can be over-strengthened and shortened as compared to the external rotators. Range of motion can be compromised

 

[fuzz nation]

Question for coyfish: Are you labeling me as an ignorant person for sharing my personal experience in this matter?

Your post has more than one potential contradiction in it along with one or two murky issues, but I think we seem to agree that injury avoidance in the weight room is a priority. I'm also with you in terms of the notion that people who lift heavier weights can certainly be limber and agile.

My ideal "lifting" routine also includes the push-ups, pull-ups, etc. that you mentioned and I'd certainly argue that those full body motions are more along the lines of the "lighter weight/higher rep's" style of workout that you seem a little eager to shoot down. If ignorance is bliss, I'm more than happy to claim that I've enjoyed significant benefits with my preferred routine. I'm confident with recommending it too, but I'm also not going to shoot down anyone who believes that they'll enjoy more productive workouts with heavier weights.

 

[Limpinhitter]

Question for coyfish: Are you labeling me as an ignorant person for sharing my personal experience in this matter?

Your post has more than one potential contradiction in it along with one or two murky issues, but I think we seem to agree that injury avoidance in the weight room is a priority. I'm also with you in terms of the notion that people who lift heavier weights can certainly be limber and agile.

My ideal "lifting" routine also includes the push-ups, pull-ups, etc. that you mentioned and I'd certainly argue that those full body motions are more along the lines of the "lighter weight/higher rep's" style of workout that you seem a little eager to shoot down. If ignorance is bliss, I'm more than happy to claim that I've enjoyed significant benefits with my preferred routine. I'm confident with recommending it too, but I'm also not going to shoot down anyone who believes that they'll enjoy more productive workouts with heavier weights.

Are you familiar with the expression: No good deed goes unpunished?

 

[NLBwell]

Lifting did not hurt Agassi's game

Actually, it did some at one point and he inteintionally lost some bulk - he didn't quit liftng weights, however, just changed his program some.

 

[fuzz nation]

Are you familiar with the expression: No good deed goes unpunished?

Well played, sir...

 

[coyfish]

Question for coyfish: Are you labeling me as an ignorant person for sharing my personal experience in this matter?

Your post has more than one potential contradiction in it along with one or two murky issues, but I think we seem to agree that injury avoidance in the weight room is a priority. I'm also with you in terms of the notion that people who lift heavier weights can certainly be limber and agile.

My ideal "lifting" routine also includes the push-ups, pull-ups, etc. that you mentioned and I'd certainly argue that those full body motions are more along the lines of the "lighter weight/higher rep's" style of workout that you seem a little eager to shoot down. If ignorance is bliss, I'm more than happy to claim that I've enjoyed significant benefits with my preferred routine. I'm confident with recommending it too, but I'm also not going to shoot down anyone who believes that they'll enjoy more productive workouts with heavier weights.

Murky issues? Contradictions?


The point is simple. Why willingly train utilizing a method that produces LESS gains / strength? Please just come up with ONE benefit that light has over heavy. The answer is NOT stamina. Burning out 20 reps won't help stamina. The only reason I can see is for muscle groups like the rotator cuff, extensors and flexors around foot / hand being worked strictly for injury prevention. But thats not what were are talking about.

Keeping in mind that none of us are even near the level you have to be to be hindered by some muscle. Look at nalbandian. The guy competed at the highest level being fat. Nadal has among best stamina in the game and the guy isn't very lean at all. hard to believe for a tennis player that trains hours and hours a week. Not to mention the bionic arm and he is still able to come up with those amazing backhand passes. Verdasco plays at the highest level and he lugs around some muscle mass. The idea that gaining muscle is bad spreads like wildfire in these forums for no reason. The funny part is most people im sure are skinny and have never even felt what it is like to have some mass.


You said you were WEIGHT training with LIGHT routines . . . now you are saying you meant bodyweight exercises. Two different things which orange pointed out . Not to mention push ups / pull ups are heavy for most people in these forums.

 

[Zachol82]

Weight training will make you sore, which can be misinterpreted for being stiff. Weight training ALONE will not bulk you up significantly at all.

People bulk up because they increase their calories and protein intake. Now, bulking up WILL make you stiff because you'll get bulky muscles which will limit your range of motions. As long as you don't consume too much calories, there is no way any form of weight training can bulk you up.

As for which exercises to do, light weights or heavy weights is all the same to me, in terms of strength building. HOWEVER, you would want to do exercises that will benefit you on the courts, you're not trying to look like a model here, you're trying to be physically fit for Tennis.

What does this mean? It means that if you are doing heavier weights, then you cannot explode into it, therefore it may make you stronger but is not likely applicable to your strokes in Tennis. You maybe able to curl 70lbs dumbells, but what good is that if you're curling them extremely slow? You'd be better off using 30lbs dumbells and explode into it whenever you curl up.

In general, you'd want to avoid exercises that would only provide you static strength. This is because a Tennis racquet doesn't weigh 200lbs, there is no need for you to do anything too heavy since it is useless. Weight training for Tennis should be focused on endurance and stamina so that your arm doesn't tire out too soon during a match. Your literal strength in Tennis comes from flexibility and how fast you can accelerate.

In fact, picking up boxing will probably do the most good for you in terms of creating a more powerful stroke in Tennis. Boxing will get you used to utilizing your core as well as build amazing, explosive arm strength.

 

[r2473]

Raise your hand if you DON'T have an "expert" training opinion....

(nobody raises their hand)

OK, good to know we are all experts here. My opinion is that..................

 

[charliefedererer]

Listen to coyfish.

Here's a reasonable site that will give you a pretty good overview for your offseason tennis training goals: Sports Fitness Trainor: Tennis Training Section
http://www.sport-fitness-advisor.com/tennis-training.html

Here's some samples:
"A well-designed tennis strength training program can work wonders for your game...
Long gone are the days when coaches believed all forms of strength training were detrimental to sports demanding finely-tuned skills.
While the wrong type of weight training CAN be a hindrance to your game, follow simple guidelines and the benefits can be immense..."

"Here are the 4 phases for this tennis strength training program example:
•Off-Season - 6-8 weeks
•Early Pre-Season - 6 weeks
•Late Pre-Season - 6 weeks
•In-Season - 3-4months
Each phase is covered in detail..."

"Phase 1 - Foundational Tennis Strength Training
The objective of this 6 week phase is to build a solid base on which you build more intense, more tennis-specific fitness later.
Like all competitive sports, tennis places uneven demands on the body. You swing with one arm and one side of the body. Certain muscle groups are overworked while others are neglected.
Infamous over-use injuries like tennis elbow and damage to the rotator cuff muscles are less likely to occur in a balanced physique.
So our goal during this first phase is to prepare the ligaments, tendons and connective tissue for more strenuous activity to follow.
Here are the parameters for phase 1 of the tennis strength training routine: ..."

 

[NineMileSkid]

Murky issues? Contradictions?


The point is simple. Why willingly train utilizing a method that produces LESS gains / strength? Please just come up with ONE benefit that light has over heavy. The answer is NOT stamina. Burning out 20 reps won't help stamina. The only reason I can see is for muscle groups like the rotator cuff, extensors and flexors around foot / hand being worked strictly for injury prevention. But thats not what were are talking about.

I've noticed that some rotator cuff exercises, like these done with low weights and high (12-20) reps:

1. Forward Raise. Stand with arms at the sides and palms facing back. Keeping your arms straight, slowly raise your hands (dumbbells) to shoulder height with palms down. Pause and return.

2. Lateral Raise. Stand with your arms at the sides and palms toward the body. Keeping your arms straight and palms down, slowly raise your hands (dumbbells) to shoulder height. Pause and return.

3. Reverse Fly. Flex your knees slightly and bend forward at the waist until your chest is parallel to the floor. Let your arms hang down straight down with your palms forward and thumbs pointing away from your body. Slowly raise both hands (dumbbells) out to the side until they are even with your shoulders. Pause and return.​

Are also exercises commonly done to target the deltoids, using heavier weights.

Do you know why the deltoids don't take over for the rotator cuffs when doing low weights?

(These exercises are part of the Dr. Jobe series.

http://www.beabetterhitter.com/text/batspeed/condition/condition.htm

)

 

[Djokovicfan4life]

Raise your hand if you DON'T have an "expert" training opinion....

(nobody raises their hand)

OK, good to know we are all experts here. My opinion is that..................

Haha, this sums the thread up nicely.

 

[OrangeOne]

Weight training will make you sore, which can be misinterpreted for being stiff.

Incorrect. Weight training will not always induce soreness. A regular program followed by a regular lifter won't induce regular soreness.

People bulk up because they increase their calories and protein intake. Now, bulking up WILL make you stiff because you'll get bulky muscles which will limit your range of motions.

Incorrect for 99% of humans, who simply will never, ever lift (Eat??) enough for this to be relevant.

As for which exercises to do, light weights or heavy weights is all the same to me, in terms of strength building.

It's the same to you? That's good. Not the same to most professionals or studies over time, but hey...

What does this mean? It means that if you are doing heavier weights, then you cannot explode into it, therefore it may make you stronger but is not likely applicable to your strokes in Tennis. You maybe able to curl 70lbs dumbells, but what good is that if you're curling them extremely slow? You'd be better off using 30lbs dumbells and explode into it whenever you curl up.

Sounds like you're referring to specificity here, but in slightly scary ways for the average human.

It's generally considered safer to build strength with conventional lifting, and either convert this to power with other activities, or just rely on what happens on the court for such things.

In general, you'd want to avoid exercises that would only provide you static strength. This is because a Tennis racquet doesn't weigh 200lbs, there is no need for you to do anything too heavy since it is useless.

Useless? Ok. I generally adhere to the not too heavy principle, but I'm unlikely to refer to it as useless.

Weight training for Tennis should be focused on endurance and stamina so that your arm doesn't tire out too soon during a match.

Weight training for endurance in a high-frequency sport. Can't say I'd be claiming that's why I'd be sending someone to the gym. Again, specificity.

 

[dlk]

I suppose this is a version of weight training, maybe I'll decline to answer the thread title.

This is what'll make us stiff :shock:

 

[OrangeOne]

^^You see, I took the high-road and said I'd decline to discuss the thread title

 

[r2473]

This is what'll make us stiff :shock:

^^You see, I took the high-road and said I'd decline to discuss the thread title

I can't argue with the results. Very effective.

You guys really know your stuff.

 

[dlk]

^^You see, I took the high-road and said I'd decline to discuss the thread title

Yeah, you cracked me up, so I thought I'd bait you

 

[OrangeOne]

I can't argue with the results. Very effective.

You guys really know your stuff.

I can't help thinking that she's at risk of being muscle-bound. Lots of hamstring going on there.

Yeah, you cracked me up, so I thought I'd bait you

Bait taken

In all reality, most threads would be improved with photos of fit tennis players in beach-wear.

 

[dlk]

[/IMG]

 

[OrangeOne]

^^ So she's working on unweighted hamstring curls?

Obviously trying to avoid developing the range-of-motion-impinging massive hamstrings that Kournikova showed us in the previous image.

 

[r2473]

I can't help thinking that she's at risk of being muscle-bound. Lots of hamstring going on there.

I hope she's sticking to high reps and really exploding into the movement.

I think her success will largely depend on her training partner. Some people just don't have enough stamina for this.

 

[coyfish]

I've noticed that some rotator cuff exercises, like these done with low weights and high (12-20) reps:

1. Forward Raise. Stand with arms at the sides and palms facing back. Keeping your arms straight, slowly raise your hands (dumbbells) to shoulder height with palms down. Pause and return.

2. Lateral Raise. Stand with your arms at the sides and palms toward the body. Keeping your arms straight and palms down, slowly raise your hands (dumbbells) to shoulder height. Pause and return.

3. Reverse Fly. Flex your knees slightly and bend forward at the waist until your chest is parallel to the floor. Let your arms hang down straight down with your palms forward and thumbs pointing away from your body. Slowly raise both hands (dumbbells) out to the side until they are even with your shoulders. Pause and return.​

Are also exercises commonly done to target the deltoids, using heavier weights.

Do you know why the deltoids don't take over for the rotator cuffs when doing low weights?

(These exercises are part of the Dr. Jobe series.

http://www.beabetterhitter.com/text/batspeed/condition/condition.htm

)

They are complementary muscle groups and your body is smart. It only recruits the amount of muscle fibers necessary. So if you keep it light you will isolate the rotators more. If you lift heavy you will increase the demand and thus activate the larger muscle groups.

 

[r2473]

People bulk up because they increase their calories and protein intake. Now, bulking up WILL make you stiff because you'll get bulky muscles which will limit your range of motions.

IIncorrect for 99% of humans, who simply will never, ever lift (Eat??) enough for this to be relevant.

This is completely untrue as it suggests that this could be relevant for 1% of humans. Which is a vast overstatement.