How many reps and sets of the Rotator Cuff (RC) exercises should I do? And whether I should work them to failure or just till I am little tired?
As per Adam Campbell (Mens Health Big Book of exercises) there is a general guideline to do 3-4 reps per set for size, 11- 14 for endurance and 6-10 for mid way training. But no specific guidelines for training the RCs.
On the other hand, Eric Cressey says not to train the RC to failure. (“I have had multiple discussions with Mike Reinold that reaffirm this indirectly- he emphasizes that one should never train the rotator cuff to failure, as thats not how it works in the real world. Our job is to enhance not just its strength, but also its proprioception and rate of force development. If we chronically abuse it with training on top of the crazy demands of throwing, we never really know how strong the rotator cuff actually is. It makes you wonder how many guys in the baseball world actually have exhausted and chronically overtrained rotator cuff muscles as opposed to weak rotator cuff muscles!”
So point being, I am a regular office goes who likes to lift recreationally and for fitness. I lift heavy like 70-85% of my ORM. And do this for all the major exercises like squats, deadlifts, pull ups, rows and bench presses.
And I know all the main RC exercises, but have no clue as to the reps and the sets guide. My aim is both size and endurance.
Can anyone please tell me how many sets and how many reps? And whether I should work them to failure or just till little tired?
Thank you very much in advance!