For most of my training life I’ve done hypertrophy type workouts. Mainly because I compete in some boxing and mma, but have also had to work around dodgy shoulders.
Both being dislocated a few years ago and with minor tears in the tendon and muscle tissue. Now they just ache and clunk alot, I feel like the tendons are inflamed and don’t sit right from my lat into my shoulder and trap. Which creates awesome headaches and more pins and needles.
It’s made it difficult to effectively lift heavy and increase my strength, although I have been able to increase it.
I’m 6"1 @110kg and I’d like to increase my strength before I start a cut, but preferably without aggravating my shoulders further.
I tend to avoid bench for this reason and my upper and inner chest is lacking, as are my inner thighs.
My bench is 110kg, deads 150kg and squats 90kg. I tend to cramp alot in my hamstrings and get pins and needles in my shoulders and arms.
I’m just wondering what program would help increase my strength and Build a little mass without straining myself, and how long it would take.
Iv tried 10x10, 5x5 etc but they all hurt which is why I’ve gone back to hypertrophy.
Iv read and read and applied new methods and exercises every few weeks/ months depending on progress. Recently reading about 5/3/1 which is a new concept for me but might be worth a try.
If I’m not doing something most days I feel like im not doing enough.
Cheers for the help.