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Requesting exersize tips- Help save my shoulders. Experiencing a dull pain...
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<blockquote data-quote="Mountain Man" data-source="post: 88609" data-attributes="member: 14411"><p>As you know, FL, I am almost your age at 64 in 4 months. Your workouts are too ambitious for your shoulders. You currently have some inflammation and possibly more if you don’t change your routine. I have had shoulder problems since the late 1960s and three rotator tears, so I literally feel you pain. A couple of things jump out at me:</p><p></p><p>Weights, especially machines, are dangerous to older guys. Machines lock the shoulder into a range of motion that, while fine for a healthy shoulder, are dangerous to an older shoulder that has an altered motion due to a lifetime of use and minor injuries. The shoulder learns to compensate and actually adjust the motion to accommodate tears. Free weights, especially dumbells are better than machines and straight bars. If you use weights, don’t be a stickler for full range of motion. In your 60s, the boat left years age for that. </p><p></p><p>As you and I have discussed via PM, I prefer resistance bands. Physical therapist use them for a reason. Because the initial force is weak at the beginning of the move, and intense at the top, the joint is protected a lot more. The plane of motion can naturally fall into what’s comfortable for you, rather that be locked into a machine or straight bar. You can intensely work the muscles while sparing the joint. I have not used weights in over two years, used bands for PT and stayed with the bands since. Not to brag, but you can see the level of recovery I got in my upper back and rotator cuff area. With bands you learn to use the muscle to move the band through a range of motion, rather than move a weight to contract the muscle. This is a subtle difference that makes all the difference if you want to protect your shoulder. This method enables you to get a great workout and pump from a relatively light band.</p><p></p><p>Your rep ranges are rather low for older shoulders. Older guys like us need a lot of warmup, especially in the shoulders. This isn’t as necessary with bands, slightly more necessary with dumbells and free weight, and a must with machines. If you must use weights, I’d suggest reps in the 10 to 20 range, with 8 as the absolute lowest range. Max lifts are not the greatest idea and competing with the other guys at the gym who are younger and haven’t had these injuries is a disaster waiting to happen.</p><p></p><p>Rather than train for strength, train for hypertrophy. Go for maximum pumps rather that power. Muscle is the number one insurance policy for older guys, allowing us to burn fat efficiently, helps with balance, and protects us from falls. Getting body fat down while doing so is also beneficial for health. Don’t worry about body fat ever getting “too low.” After 60 it’s almost impossible to do that. I’ve been trying to get under 10% and it’s tough.</p><p></p><p>You are going to get a lot of good advice from guys on this thread, but it would be good for guys to mention their ages, years training, and history with injury. A lot of this advice would be great if you were pushing 40,but not so much for your age. As I stated, working out with weights since the summer of 1967, high school and college football, running marathons, 26 years training martial arts all have give me my fair share of pain and injuries. Surgeries on foot, knee, hip replacement, and rotator cuff have taught me a few things about rehabbing and working around injuries.</p><p></p><p>If I could suggest one thing, it would be give up weights for the upper body and use bands instead. Using bands have given me back the muscle tone I had 20 years ago. Once you check your ego and accept the fact that you have no idea of the the answer to the age old question “ How much you bench?” you can move on and get healthy while building muscle</p><p></p><p>Good luck FL. You’ve made a ton of progress since joining here. You are at a point where training harder is no longer training smarter, and your shoulders are just letting you know it.</p></blockquote><p></p>
[QUOTE="Mountain Man, post: 88609, member: 14411"] As you know, FL, I am almost your age at 64 in 4 months. Your workouts are too ambitious for your shoulders. You currently have some inflammation and possibly more if you don’t change your routine. I have had shoulder problems since the late 1960s and three rotator tears, so I literally feel you pain. A couple of things jump out at me: Weights, especially machines, are dangerous to older guys. Machines lock the shoulder into a range of motion that, while fine for a healthy shoulder, are dangerous to an older shoulder that has an altered motion due to a lifetime of use and minor injuries. The shoulder learns to compensate and actually adjust the motion to accommodate tears. Free weights, especially dumbells are better than machines and straight bars. If you use weights, don’t be a stickler for full range of motion. In your 60s, the boat left years age for that. As you and I have discussed via PM, I prefer resistance bands. Physical therapist use them for a reason. Because the initial force is weak at the beginning of the move, and intense at the top, the joint is protected a lot more. The plane of motion can naturally fall into what’s comfortable for you, rather that be locked into a machine or straight bar. You can intensely work the muscles while sparing the joint. I have not used weights in over two years, used bands for PT and stayed with the bands since. Not to brag, but you can see the level of recovery I got in my upper back and rotator cuff area. With bands you learn to use the muscle to move the band through a range of motion, rather than move a weight to contract the muscle. This is a subtle difference that makes all the difference if you want to protect your shoulder. This method enables you to get a great workout and pump from a relatively light band. Your rep ranges are rather low for older shoulders. Older guys like us need a lot of warmup, especially in the shoulders. This isn’t as necessary with bands, slightly more necessary with dumbells and free weight, and a must with machines. If you must use weights, I’d suggest reps in the 10 to 20 range, with 8 as the absolute lowest range. Max lifts are not the greatest idea and competing with the other guys at the gym who are younger and haven’t had these injuries is a disaster waiting to happen. Rather than train for strength, train for hypertrophy. Go for maximum pumps rather that power. Muscle is the number one insurance policy for older guys, allowing us to burn fat efficiently, helps with balance, and protects us from falls. Getting body fat down while doing so is also beneficial for health. Don’t worry about body fat ever getting “too low.” After 60 it’s almost impossible to do that. I’ve been trying to get under 10% and it’s tough. You are going to get a lot of good advice from guys on this thread, but it would be good for guys to mention their ages, years training, and history with injury. A lot of this advice would be great if you were pushing 40,but not so much for your age. As I stated, working out with weights since the summer of 1967, high school and college football, running marathons, 26 years training martial arts all have give me my fair share of pain and injuries. Surgeries on foot, knee, hip replacement, and rotator cuff have taught me a few things about rehabbing and working around injuries. If I could suggest one thing, it would be give up weights for the upper body and use bands instead. Using bands have given me back the muscle tone I had 20 years ago. Once you check your ego and accept the fact that you have no idea of the the answer to the age old question “ How much you bench?” you can move on and get healthy while building muscle Good luck FL. You’ve made a ton of progress since joining here. You are at a point where training harder is no longer training smarter, and your shoulders are just letting you know it. [/QUOTE]
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Requesting exersize tips- Help save my shoulders. Experiencing a dull pain...
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