Hi all, had chronic subacromial bursitis/tendinitis from an old injury (20 years back) caused by doing upright rows with crazily bad form. The injury has now subsided since the PT got me on scap pulls/stretches, and emphasised rear delts. Just last week I ran Neer’s test plus a bunch of other tests, no pain. I have pretty big and strong delts all round. I’m only now getting around to actually strengthening my cuff, but here’s where I find a lot of conflicting advice and general fuzziness;
What is the name of that exercise (that forms the 2nd of the 3 movements in the Cuban Press) where you have your elbows out at 90 degrees away from your body, holding DB’s pointing to the floor, then you rotate your shoulders so the db’s point up? I know it involves external rotation but annoyingly I haven’t seen a name given to this movement grrrr!;
What weight do I go up to? All the material I’ve seen agrees to start very light (2lbs) and I have about 10 days back, I quickly strengthened to 5lbs in the first week, but at the other end, there are some articles advising “serious trainers” to work their way up all the way to 25% of bodyweight per hand(in my case, 60lbs), others scream not to exceed 20lbs per hand…or is it a % of what you can bench? Some of them don’t even bother with numbers and just meekly state, “Don’t go to failure” (thanks, I guessed that!!) I have very strong triceps (I can push down about 200lbs) but can only bench 230*2). So clearly I need to strengthen my RC’s BUT I don’t want do all this work only to later incapacitate these very small muscles via ignorance of upper limits which would leave me back at square 1;
What rep range? I’m building strength not size BUT a lot of the articles advocate a 10-12 range - again, is this for safety? So you have more progression that spreads the load over more reps thus helping you to avoid going to failure? Why not 2-4? Or 4-6?
Internal and External - do we have an antagonistic muscle pair here? And as such, should we aim for balanced development between the two/Int+Ext, as we would build triceps and not just biceps?? If so, like bi’s/tri’s, should one be stronger than the other? If so, which, and by what ratio? Should Internal and External be trained together (supersetted) or on separate sessions?
I’m just really really frustrated at the lack of science and best practice I’m seeing here, I’d be very grateful for some authoritative and experienced input.