Rotator injury - routine help?

Sup y’all.

I have a pain in the top part of my shoulder, closer to my neck than the outside part of the arm (around where the collarbone meets the
neck). I think it was probably when I was benching my 1RM, but I didn’t notice it at the time (I guess it was the endorphins or something blocking the pain, eh?). It’s more than likely a muscle tear of some sort, but I’m not sure. Anyways, it’d be stupid of me to
keep working it into a bigger problem, so I’m going to take a week or two off from shoulders, chest and back.

I’d like to keep working out everything else while I’m doing this. Here’s the thing - my workout is focused around the big 3 compound
movements, and all I have in my home gym is a bench and a power rack.

Can anyone help me out with a good 2 or 3 day split with 20-rep squats in there, somewhere?

I would take the two weeks off completely, but I just did that 3 weeks ago and I’m also in the middle of an Androspray/Tribex/Methyoxl cycle, and I don’t want to just STOP going to the gym. I’d just die.

Thanks all, I really appreciate it.

P.S. - Anyone know of any good ways to rehab a muscle tear in the shoulder aside from simply taking time off? I’ve been icing when I wake up and before bed for 20 minutes, heating with a pad for an hour in the evening, taking Naproxen (leftover muscle relaxers from a previous injury), and using liberal amounts of BenGay. Any other ideas?



ART, ART, ART… please see an ART provider. Are you just looking for a 2-3 day per week program of only leg work? I’m not so sure that would lead to the results you want. Injuries suck bro, I feel your pain… make sure you’re aggressive in your treatment.

What the heck is an ART provider?

ART is an advaced form of muscle manipulation. I’m a credentialed provider of Active Release Technique, a form of myofascial therapy that fixes soft tissue injuries. Look up the article on ART on this web magazine, or go to to find the closest provider.
Art routinely fixes a myriad of conditons such as strains, sprains, tendonitis, bursitis in a few teatments. I found it to be the most effective therapy I’ve ever used or had done to me.

see a doc but from personal experience I doubt it is a tear, you probably just pulled your cuff. I tore mine bad in H.S.(baseball) if you did not feel like someone stuck a hot knife inside your shoulder and moved it around it probably did not tear ( the pain is something you WOULD feel 24/7. I know there are degrees of tearing but I have pulled my other cuff before and thats what it sounds like, BUT SEE A DOC PLEASE, it is not worth it for you to put it off (I had to change which pocket I kept my wallet in because of the tear) for rehab check for recent books on baseball rehab no one has more experience w/injured rotatorcuffs. hope it helps BUT SEE A DOC. peace

I would definately see a doc. I am currently rehabbing now and i was stubborn for about 3 months before I got it looked at. I’ve had two docs tell me that I torn my labrum. It’s the ring of cartilage that hold the ball in the ball socket joint. It’s pretty painful and my lifts are suffering. I did mine snowboarding. I moved away from where I was doing my P.T. and all I’ve been doing is try to strengthen the muscles in my back and shoulder. I will probably get an MRI to confirm what’s up with me because last week I went to a chiropractor and he said that I could have really stretched the shit out of the tendons in my shoulder but not have torn the labrum. I want an MRI to totally confirm.

I’m by no means a doctor but Naproxen is not a muscle relaxer. I’m on it too and it’s just a powerful anti-inflammatory. Look on a bottle of the headache medicine Aleve. The ingredient is Naproxen Sodium. What you and I have is just like Aleve but twice as strong.

Damn, they told me Naproxen was a muscle relaxer. Oh, well, it makes my shoulder feel better. :slight_smile:

Ok, I will definately go see an ART.