Rotation for shoulders

[Author]

Hi Cathe!

My daughter has asked me to figure out a rotation for her for her shoulders (her worst -- in her opinion -- body part) for X-mas. In looking this over, I have a few questions (many, actually, but I'll only ask you a few).

I don't have the S&H series -- would this be a good thing for her to get to throw in a few extra shoulder workouts once or twice a week? Or would a different series be better for that? Of course she has said to me that she doesn't care about building up the other areas of her body -- and of course I explained that one should do these things in proportion to each other -- and the rotation I'll figure out will take this into account.

But at present, I'm considering a mix of anaerobics, cardio, strength training (endurance), plyometrics (of course) and stretch with extra shoulder/chest workouts thrown in once or twice a week.

Would you object if I ask if this sounds like a good plan to you?

Thank you, Cathe. And as a PS -- I am loving the new workouts.:7

 

[Stacy]

If you search the archives, Cathe posted a workout specifically for shoulders in response to someone else's question about shoulder development. I think it was a combo of one of her dvds and then she added in her own exercises if i recall.

 

[Author]

Thanks so much for your response Stacey. Do you -- or does anyone here -- know how to search the archieves for this. I just tried and came up with over a thousand things to search...

Do I just shift through all that?

Thanks again.:7

 

[Mckmain]

Karen...not Cathe but I have something I copied from one of the Forums here about shoulder work that I believe Cathe suggested:

Here is my suggestion:

Since many people are strongest with MILITARY PRESSES, lets start
with that and do a two warm up sets of 10 pounders (when I say that
I mean 2 dumbbells at 10 pounds each) at 15 reps. Now start a third
set with 12 pounders and do 12 reps. Now a fourth set with 15
pounders and do 10 reps. Now for your fifth set use 10 to 12 pounders
(you'll have to see which one you can handle)and shoot for 8 to 10
SLOW reps. For your SLOW reps, go up 6 seconds and down two
seconds.

(Your shoulders should have some nice warmth in them now).

Next exercise: LONG LEVER SIDE LATERAL RAISE
Do two sets of 12 reps with 8 pounders
Do one set of 8 to 10 SLOW reps (up 6 seconds down 2 seconds)with
5 pounders.

Next exercise: FRONT RAISE
Do two sets of 12 reps with 8 pounders
Then one set of 8 to 10 SLOW reps (up 6 down 2)with 5 pounders.

Next exercise: REAR DELT RAISES
Do two sets of 12 reps with 5 or 8 pounders
Do one SLOW set of 8 to 10 reps with 3 or 5 pounders.

Final exercise: SIDE LYING EXTERNAL ROTATIONS
Lying on your side, knees bent, head supported with arm that is under
you. Now with a dumbbell in your top arm and your top arm bent in a
90 degree angle at your side, rotate your arm upward as high as it
comfortably can go without moving your elbow from its position. FORM
POINTER: Do not let top arm touch body at all. Rotate the dumbbell
upward, keeping your elbow in a fixed position as if your elbow is a
rotisseri stick.

Do two sets of 10 reps with 5 pounders.
Then do one SLOW set(up 6 down 2)of 8 to 10 reps with 3 pounders.

Do this workout 2 times per week. If you are ever pressed for time,
you can leave out the rear delt raises since the lying rotation calls
upon the rear delts too. If you do not start to see a difference in
three weeks, change things around again. Good Luck!

--end of paste

This was written just before the S&H series was done. HTH.

 

[Author]

Hi!

Thank you so much for this suggestion. You have saved me some hours of work.

I have printed this and will send this along to my daughter, as well. Wow! I can see this would really work the shoulders.

Also I visited your picture trail, as I love looking at pictures. You are so pretty -- thank you so much for sharing, and thanks again for your post. :7

 

[kathryn]

Just a note to add: make sure that she doesn't overwork the shoulders, which can be easy to do. Recovery is as important as work, and the shoulders especially can be a delicate, easily-injured area. (Overworking shoulders can come about from doing too many direct shoulder workouts a week, or from doing chest and shoulder and back days back-to-back, since the shoulder is an assistance muscle for chest and also somewhat for back).

 

[Mckmain]

Karen...thank you so much for visiting my Picture Trail account and also for your very nice compliment.....I hope your daughter gets the results she want. Kathryn does bring up a good point about overworking the shoulders that we all should remember!

 

[Author]

Thank you so much Kathryn and Carole and...I don't know the name of the other person who gave me a reference. I've printed up your observations, as well, Kathryn -- I've already printed up Carole's. This is wonderful for you to help me with this.

And I thank you from the bottom of my heart.