T Nation

Complete Training Program

I got onto T-Nation and started lifting and changing my diet in May. Since then I’ve put on a few pounds of muscle and lost several pounds of fat but three weeks ago I started having shoulder pain in my left shoulder when I bench. I did a search on here and it looks very likely that I’ve just neglected to work on my rotator cuff. I started doing some new exercises and hopefully that’ll fix the problem.

What I’m looking for is a new training routine that is complete and doesn’t neglect the stabilizer muscles because they aren’t sexy and won’t show as much. I’d like to see what exercises to do but also why to do them and what they will help with. I want to get bigger and stronger but I really like to be healthy and not injury prone. Can anyone here point me in the right direction? Thanks.

[quote]joburnet wrote:
I’d like to see what exercises to do but also why to do them and what they will help with.[/quote]

If you’re in a reading mood, the Neanderthal No More series from Eric Cressey and Mike Robertson is right up your proverbial alley. It’s like the War and Peace of shoulder training articles. Lots of content, lots to digest, but worth it in the end. (Granted, I never read War and Peace, but still…)

Part 1:

Part 2:

Part 3:

Part 4:

Part 5:

Your best bet: get a bunch of paper, print them out, read one part per day. By the time you’re done, you’ll be ready to get started.