T Nation

Too Much Warming Up?

Is it possible to do to many warm up sets too often ? Only asking because lately I have been starting each session by warming up my shoulder (was operated on roughly 8 months ago for impingement) and its kind of been bugging me the past couple of days. I have also been upping the wieght on my heavy weeks. Heavy for me right now is 65lb db’s for 8 reps on chest I know its a small number but 8 months ago I couldn’t even lift my arm.

Also could be coming from hearniated disc in neck with causes pain in the same shoulder as well as the bicep and forearm. The pain isn’t bad more annoyingthan anything and I didn’t feel it while lifting.

The warm up is as follows :
3x10-12 internal rotations with a band
3x10 external rotations with a band
3-4x20 band pull aparts
and facepulls 40lbs for 3-4x10

I began doing this about a week or so ago before every training session (even legs) dont know why just did.

Could it be to much weight (no pain while lifting though) ? Or Is warming up like this aggrivating the shoulder or neck ? I just did a 6 of sets with 45lb dbs for 10 on flat and incline and didn’t feel any pain.

I was going to suggest you do pull aparts but i am too late. I also had a shoulder issue and after 5 weeks rest i did daily pull aparts plus broomstick stretches(50 reps). 1 or the other or the combo helped me so ask if you do have any question. I am glad my shoulder is fine and i wish you the same. Maybe in a bit you could do a little less and see what happens.
You might have to think about RC.

When in rehab mode daily is good. I started with higher reps to limit stress. So if i was feeling bad pain i would lower resistance, do more reps. Also i read and did spread that over the day. Any hour it is possible do 1 set, it worked for me. Like if you do 3 exercises do 1 set each warm up, other sets spread over the day when possible.

I would be precise with notes on my log book, neutral grip(often preferred) some small detail might make it ok or bad. Did you yet identified how you injured yourself?
Enjoy your weekend !

Edit was the disc diagnosed or just your best guess, the description is close to my issue for wich i was never diagnosed, i suspected a shoulder tendonitis and trigger points. If trigger points some foam rolling might help.

[quote]BHappy wrote:
I was going to suggest you do pull aparts but i am too late. I also had a shoulder issue and after 5 weeks rest i did daily pull aparts plus broomstick stretches(50 reps). 1 or the other or the combo helped me so ask if you do have any question. I am glad my shoulder is fine and i wish you the same. Maybe in a bit you could do a little less and see what happens.
You might have to think about RC.

When in rehab mode daily is good. I started with higher reps to limit stress. So if i was feeling bad pain i would lower resistance, do more reps. Also i read and did spread that over the day. Any hour it is possible do 1 set, it worked for me. Like if you do 3 exercises do 1 set each warm up, other sets spread over the day when possible.

I would be precise with notes on my log book, neutral grip(often preferred) some small detail might make it ok or bad. Did you yet identified how you injured yourself?
Enjoy your weekend !

Edit was the disc diagnosed or just your best guess, the description is close to my issue for wich i was never diagnosed, i suspected a shoulder tendonitis and trigger points. If trigger points some foam rolling might help.[/quote]

I will definitly not do as much warm up and try spreading it out. I guess I will also try droppint the weight a bit. I stopped rehab and started lifting (light) in october so that is roughly 3 months and have slowly upped the wieght and felt great no pain other than a twinge every now and then along with the bullshit that goes with the herniated discs but honestly felt really good. I was cleared to lift by my PT, Ortho, and the nuerologist (herniated discs).

But still is it possible to do too much warm up ? Looking back i guess there really isn’t any point in doing that warm up every day. Also both injuries happened at work the discs were confirmed by MRI. If your getting the burning tingling type of pain then you may have a disc issue.

It is possible you may be irritating your shoulder from too much warming up. From personal experience: doing pass overs with a broomstick for shoulders before every session started to cause problems, now I only do them when they are a bit too tight.

broomstick dislocates made my shoulder injury 1000 times worse!

Not saying they will for you, just be aware.

I think I’m going stop over thinking all this warm up stuff and go back to stretching and light warm up sets before the work sets

hmm I dunno man if you’re coming back from a shoulder injury then some light band work could be exactly what you need.

Your focus just now should just be to get your shoulder healthy

rds,
I think your right and I also think I have been going at this the wrong way. I basically lifted light for about a month and a half after I finished up my rehab and then jumped into a program that has heavy weeks. Maybe too soon to early. I was thinking about not having a shoulder day and doing lateral and front raises with my chest day and rear delts on my back day. Or would that be overdoing the shoulder on the chest day ? Was thinking about this approach to have more rest days inbetween hitting shoulders/chest.

How long should I take before jumping into a routine that requires heavy/light days.

Make a thread in the injuries and rehab section, ive gotten some great help over there.

For what i can suggest, when it comes to injuries just be cautious and pay attention to what your body is telling you. If something hurts, try doing the same thing with less resistance or less rom until it doesnt hurt, and work your way up.

i originally opened it here then had your exact thought and opened it in that section but some how it eneded up back in this forum

I warm up by doing light loads with the movement I am about to perform. I just don’t see any other way being as valuable.

[quote]rds63799 wrote:
broomstick dislocates made my shoulder injury 1000 times worse!

Not saying they will for you, just be aware.[/quote]

I thought I was the only one! I’m so glad you said this!

Ya i think many are thinking/saying the same thing. Each issue/injury might be a bit different so following what worked for me is a potential help that comes with no guarentee. Where you are now the simple fact you are asking suggest to me a step back might be needed.

I started doing broomstick 50 reps 3 times daily, soon twice, soon once, now maybe 3 times weekly( i read they were helpfull in about 90% of the case). I rested on Sept. 27 and started rehab mode 5 weeks later. I used a scarf allmost as long as i am tall. As suggested 10 first reps were warm up, move 1 hand 3/4 inch in(it makes it a bit tougher) do 11-30 reps, repeat move a tid bit closer finish the last 20 reps.
Maybe irritation came from a stick, or not starting with 10 easy ones, or we just had different issues.
I would say listening to the feedback/pain discomfort we get is a major factor as we are in charge. I am very thankfull for the good suggestions i got but if i applied them wrecklessly the results would probably not have been positives.
Many exercises i did not tried yet since my first step was getting back my strenght. Soon i will ad them 1 by 1 to know wich is/are problematic. Your discomfort might be coming from loading too much, a grip that is not friendly to you, an exercise not designed for your shoulder configuration. Having a double issue i would really log in details some small thing corrected might be the key.
All the best !
PS. 1 more point RC that are not thight enough(rounded shoulders forward in some cases due to too much focus on pressing/not enough pulling or lots of time sitting work/tv/computer. That is part of my problem so i keep doing pull aparts and i use the reverse fly machine at gym 3 times weekly. The romboids and RC have to do what they were designed to do( keep a balance and stabilize the shoulders). If pecs are too tight regularly stretching them is smart.

[quote]docholliday7777 wrote:
rds,
I think your right and I also think I have been going at this the wrong way. I basically lifted light for about a month and a half after I finished up my rehab and then jumped into a program that has heavy weeks. Maybe too soon to early. I was thinking about not having a shoulder day and doing lateral and front raises with my chest day and rear delts on my back day. Or would that be overdoing the shoulder on the chest day ? Was thinking about this approach to have more rest days inbetween hitting shoulders/chest.

How long should I take before jumping into a routine that requires heavy/light days.[/quote]

it’s hard for me to say not knowing the scope of your injury, but yeah I think having a whole day dedicated to shoulders is probably too much. You may also want to ditch the barbell for all pressing for the time being.

What actually is wrong with your shoulder? If you don’t know exactly then I’d go see a professional and find out (I know you said you’d had rehab but sometimes it’s not too clear WHY they’re making you do movements…). Last time I hurt my shoulder I took 6 months off pressing and hammered my external rotators. It didn’t do a damn thing. Turns out it was my upward rotators that were weak, and after two weeks of training those my shoulder felt better than it had in years.

So I lost 6 months of pressing for nothing. Moral of this story: if you don’t know exactly what is wrong with your shoulder, I’d go find out.

rds63799 wrote:

“You may also want to ditch the barbell for all pressing for the time being”

I would double that. I do dumbbells, fly machine and pecs press machines(flat + incline) with neutral grip. For Squats i do goblets, also lunges etc…
The heavy might be fine with proper exercises selection. A you tube search might be helpfull for RC videos.

rds

I had surgery for inmpingment roughly 8 months ago and finished up rehab about 3 or 4 months ago. I also have herniated discs in my neck that cause the same arm to burn and tingle and all that good shit. All doctors involved cleared me for lifting. I don’t use a barbel i used db’s plus hammer grip

Guys do you think doing the lateral and fron raises on chest day and rear delts on back day is ok. I would eventually like to incorperate OHP back into my routine but am not ready even thought the few times i tried them i felt no pain.

Current routine is a tim henriques routine with some changes that he approved.
DAY1 legs and lower back
DAY2 Shoulders (NO OHP) and abs
DAY3 Rest
DAY4 Back and Tricep
DAY5 Chest and Bicep
DAY6 Rest
DAY7 REPEAT FROM DAY 1

Going to switch to this PLEASE let me know if you notice and holes or imbalances think this would give the shoulder more days off
DAY1 legs/lower back
DAY2 Bicep/tricep
DAY3 REST
DAY4 BACK and Abs
DAY5 Chest and Shoulders
DAY6 REST
DAY7 Repeat

To the OP i will not comment on split i use upper/lower. Was it an impact injury ?
About spine single leg diminish load, also loadind a quality backpack with maybe 2/3 of load(most will be transferred to hips) and holding a plate on chest or goblet style would be an option.

[quote]BHappy wrote:
To the OP i will not comment on split i use upper/lower. Was it an impact injury ?
About spine single leg diminish load, also loadind a quality backpack with maybe 2/3 of load(most will be transferred to hips) and holding a plate on chest or goblet style would be an option.[/quote]

Will try the back pack might do the trick. I do front squat with dumbbells but I really like the single leg rear foot elevated squat.
Once I purchase a trap bar I won’t need to be as creative for my legs
The injury was impact related… I sometimes have to restrain people lol.
How do u feel about doing the shoulders on the same day as chest

[quote]BHappy wrote:
To the OP i will not comment on split i use upper/lower. Was it an impact injury ?
About spine single leg diminish load, also loadind a quality backpack with maybe 2/3 of load(most will be transferred to hips) and holding a plate on chest or goblet style would be an option.[/quote]

Will try the back pack might do the trick. I do front squat with dumbbells but I really like the single leg rear foot elevated squat.
Once I purchase a trap bar I won’t need to be as creative for my legs
The injury was impact related… I sometimes have to restrain people lol.
How do u feel about doing the shoulders on the same day as chest

I do upper lower 6 days, off. With my small muscles the recuperation is fast. I use a lot of compounds so the multi split i never tried.
Upper i do pull down with 2 handles for total mouvement freedom(safer for joints as per Chad Waterbury he suggests rings).

  • retro fly on pecs fly machine/alternating with pull back(row)
    Than Pecs fly machine i like the tension holding midpoint
  • machine pecs press for neutral grip(occasional incline simili)

pullovers, stretch 60 sec. on pulldown

I complete at home with lateral raises + abs

Other is legs + lower back.
My goals are modests and at 55 i choose to minimize my spine load. After an occasional back squat sets i do knees raise or simply hang from a high bar with neutral grip, any stretch to conter balance.

About pack i would suggest if you want to load 120, i would start with 65 in pack, 35 hold on chest or goblet style to find if that ratio is balanced for you. Slowly play and find your sweet spot.
All the best !