anzel
New member
I had this idea today and gave it a shot.... Usually you have a 10 x 5 or 10 x 3 routine to go heavy and beef up with but I have been nursing a hurt shoulder the past couple months and I cant go heavy or too intense yet. The last time I was benching regular like I was doing 225 and my shoulder started killing me. I have been resting it and getting acupuncter and massages and only doing exercises that wont bother it. I have come back alot but I still get a litttle pain during bench and I believe it is because my form was sucking (sticking my elbows out too far).
So my aim was to bench 10 x 5 starting with just the bar and incrementally work my way up. The idea is to make sure I use strict form the whole time and really squeeze the muscles using a very slow movement. 10 sets to make sure I get enough work in but only 5 reps to assure I keep my form perfect.
I also did the same thing with squats because I would feel a little twinge in the shoulder while doing this exercise. I went much lighter and concentrated more on keeping good hand placement and good bar placement across my back.
12 hrs later and my shoulder doesnt hurt and for the weight being so damn light I actually got a decent workout because I used such a slow movement but with squeezing the muscles to fatigue them better.
I may just continue with this for a while and see where it goes.
So my aim was to bench 10 x 5 starting with just the bar and incrementally work my way up. The idea is to make sure I use strict form the whole time and really squeeze the muscles using a very slow movement. 10 sets to make sure I get enough work in but only 5 reps to assure I keep my form perfect.
I also did the same thing with squats because I would feel a little twinge in the shoulder while doing this exercise. I went much lighter and concentrated more on keeping good hand placement and good bar placement across my back.
12 hrs later and my shoulder doesnt hurt and for the weight being so damn light I actually got a decent workout because I used such a slow movement but with squeezing the muscles to fatigue them better.
I may just continue with this for a while and see where it goes.
