I need a plan for a physical limitation

W

wsci

New Member
Hi. I did a HST program a couple years ago and got decent results. However, my old shoulder injury came back. I have dislocated my shoulder 50+ times. I had surgery in 98, but it has now failed..

I dislocated my shoulder a couple years ago doing overhead dumbell lifts.. With just 40 lbs.. So, I obviously have a phsical limitations.

I have learned how what angles I can put on it and be safe. Any exercise that has my right arm over my head is trouble. Even so, I don't do free weights in fear of my saftey if the shuolder should pop out while lifting.. (except squats, curls, etc that pose no danger to my shoulder)

I have used this as an excuse and am sick of it and need to get back into shape. This may keep me from developing the chest/back/shoulders I would want but I can be many times better than I am now.

So, no more excuses. My question is, how will sticking to light weight/high reps on some 'danger' exercises hamper my results? For example, I am on 15's but don't think I should push the bench press any harder than that. If I select a couple exercises and stay at the 15's forever, how much will this hurt me? Is there a way I can train to maximize my gains that way?

Also, I am looking into another surgery but need to explore my options if that doesn't work out..

Thanks
 
It sounds to me like you need to strengthen the stabilizer muscles of the shoulder-joint.  Don't worry about strengthening your deltoids right now, you have a serious problem and need to address it.  Have you ever seen a sports doctor about it, and have him suggest exercise to rehabilitate your shoulders?  There are a multitude of small muscles in the shoudler girdle which rotate it, stabilize it and help keep it from popping out of joint!  I can't remember the names, but there are muscles which are designed to specifically keep the shoulder in its socket, for example when carrying a heavy suit-case, there is one muscle which specifically keeps the shoulder from pulling out, etc.  Also rotator cuff muscles need to be strengthened with specific rehabilitation exercises...there is a post all about rotator cuffs just posted a day or two ago on this site.  In your case it may take months to  strengthen your shoulders enough to do heavy upper body compound exercises safely.
 
Rehab first, then muscle building second.

What good are big, nice, round delts if your arm is useless. Then it will just atrophy away.
 
That advice is spot on, I would also advice you to see a professional physio or sports rehab specialist and do all the rehab and stability exercises first before even complemplating a hypertrophy/strength program.

I respect your determination though, I know how badly you want to get cracking!
 
Thanks. I will make an apt with the doctor today. If I understand correctly though, I need surgery and rehab wont work. I'll double check with the doc though and guess put my plans on hold until I know what I'm up against.
 
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(wsci @ Oct. 12 2006,11:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks.  I will make an apt with the doctor today.  If I understand correctly though, I need surgery and rehab wont work.  I'll double check with the doc though and guess put my plans on hold until I know what I'm up against.</div>
You are making the right decision. Good luck with your rehab.
 
My shoulder issues are really minor compared to yours so I wish you all the very best with the rehab.

It may take a while but it'll be worth it in the end. There is absolutely no sense in taking one step forward and then 10 steps back. Pro advice is essential and even then maybe two or three opinions. Do as much research as you can yourself too. It's your shoulder after all and it really helps to understand what the doc says (plus it helps you figure out whether the doc is really au fait on the subject).
 
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