T Nation

External Rotator Work


#1

For the past few weeks I've been doing WS4SB3 after having done 5/3/1 tweaked to my own liking with amazing results. I liked the layout of WS4SB3 and could use a change in training and have so far liked it. Under 5/3/1 I would do some seated external rotator work once a week (usually just 2x12 in each arm) when I had no upper body lifting to do the following day.

However, seeing as twice a week I am doing seated DB power cleans (I work out at home so I can't do face pulls or some other machine movements) which definitely work the external rotators, am I overworking my rotators by doing direct external rotator work at the end of the lifting week? Everyone's advice is appreciated in advance. Thanks.


#2

Lol.

The external rotators are tiny. You are not overworking them.

If you're interested in shoulder health check this out. http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs

And google LYTP. It's on Nick Tumminello's site. (Can't post the link.)


#3

If you have a home gym, you should probably have at least one set of bands. You can do pull-aparts for a change of pace if you're so scared of overtraining.


#4

No, you're not overworking them. I do face pulls with bands at home ad-naseaum with no ill-effects and band pull-aparts. Just ease your way into it. It's given me healthier shoulders and a sturdier shelf on my back for squats and benching.

Be sure to work on external and internal rotation mobility too.