Bodybuilding Forums

Due to a recent auto accident I am not able to do heavy shoulder training. Can anyone recommend a routine that I can use that involves lighter weights that would be effective for gaining some size and definition.?

just do some dumbbell shoulder presses with light weight. Arnold presses too for some variation

gnheil wrote:Due to a recent auto accident I am not able to do heavy shoulder training. Can anyone recommend a routine that I can use that involves lighter weights that would be effective for gaining some size and definition.?

I had a shoulder injury a while back and my physio gave me some specific exercises to do, including the range of motion needed and adapted techniques to achieve it. Go see a physio if you can: worth every penny. As every injury is different (and I don't know what yours is, nor am I a qualified physio...) then recommending specific exercises is hard, your physio should really be telling you. Based on my experience with shoulders, don't mess around with non-expert advice, bad shoulders screw up your ability to do any upper body lifting (even biceps) and can be hard injuries to completely shake off.

To warm up, I always do internal and/or external rotations (you can lie on the floor with dumbells, or use the cable machines pulled to hip-height) then hang from the bar. Doing this will slightly tire out your muscles though, so don't do too much, but it will crucially warm them up to take on other lifts. I also have some exercise bands which I use to warm up specific muscles in my rotator cuff though I rarely use them now.

richard-a wrote:bad shoulders screw up your ability to do any upper body lifting (even biceps) and can be hard injuries to completely shake off.

QFT. I'll probably have to do therabands and such for the rest of my life. And I didn't even injure my shoulders (overtly anyway). Don't play around; work with a physical therapist.