Trying to build chest with shoulder injury!

[jbeg1985]

Just hoping I may be able to get some good tips on trying to train chest. Around 6 years ago I dislocated my right shoulder playing baseball. I dove for a ball in the outfield and came down on my shoulder on the point. I didn't have insurance so I just roughed it out. But in the healing process I developed a bone spur.

Now when I try to train chest I can i have a very tough time. I can use machines because I can pick the angle that won't cause the paid and inflamation. But unless I am using light weight I cant touch a traditional bench press or cables. In a butterfly machine I can do well with heavy weight but that seems to be the only exercise I as results with. For example I curl bells 50lbs for 3 sets of 15, 60 for 2 sets of 10 and 70 till failure that has been 3 to 5 reps depending on the day. But I can only Bench 150lbs plus the bar. I know my numbers are nothing at all to brag about but I truly hate how terrible my bench is. I'm hoping to find someone that may have answers having similar injury.

Thanks for any help guys!

 

[MindlessWork]

If you have insurance now why not go to a sports orthopedist and look at getting the spur removed? I have one (actually 2 distinct spurs) myself in my right shoulder and it digs into the muscle when I am doing flyes. Bench does not really aggravate it. I adjust my arm position to reduce pain.

 

[jbeg1985]

If you have insurance now why not go to a sports orthopedist and look at getting the spur removed? I have one (actually 2 distinct spurs) myself in my right shoulder and it digs into the muscle when I am doing flyes. Bench does not really aggravate it. I adjust my arm position to reduce pain.

I don't yet, I missed my employers enrollment period. I won't have insurance till next November. But that is the plan! I also dread going on short term disability only 60% pay.

I hear you as well on adjusting arm position but that doesn't work for me on bench and cables when I try to go heavy. The twitching of muscles causes almost instant inflammation. I take naproxen before I work chest so that the onset takes longer. But I am not able to break the muscle down enough for growth. It really pisses me off because my family all have naturally big chest's and backs.

I also basically have nightmares about pick the right insurance plan! My employer has so many different options and that is a language I just speak. I really have to do my research there!

 

[MindlessWork]

I don't yet, I missed my employers enrollment period. I won't have insurance till next November. But that is the plan! I also dread going on short term disability only 60% pay.

I hear you as well on adjusting arm position but that doesn't work for me on bench and cables when I try to go heavy. The twitching of muscles causes almost instant inflammation. I take naproxen before I work chest so that the onset takes longer. But I am not able to break the muscle down enough for growth. It really pisses me off because my family all have naturally big chest's and backs.

I also basically have nightmares about pick the right insurance plan! My employer has so many different options and that is a language I just speak. I really have to do my research there!

I don't think you need to go out on disability as arthroscopic surgery has a lower recovery time and only a small incision is made. I am going to get my shoulder done this year and according to my ortho downtime should be nominal.

As for insurance, get all the info on the various plans and pick the one that suits your needs and your budget.

 

[jbeg1985]

I already visited an surgeon when i had a work place injury in the same arm. I was told I would be out of work for a month to 6 weeks. Being a mechanic i have to have a letter from the Dr saying I'm 100% before returning. I do think I can purchase coverage to make up for the 40% but I do believe it is costly.

 

[MindlessWork]

I already visited an surgeon when i had a work place injury in the same arm. I was told I would be out of work for a month to 6 weeks. Being a mechanic i have to have a letter from the Dr saying I'm 100% before returning. I do think I can purchase coverage to make up for the 40% but I do believe it is costly.

For a spur it should be easy to remove via arthroscopy. You should get a 2nd opinion.

 

[Nitrust]

I just had arthoscopic surgery on my shoulder 5/8inch of bone removed from acromium. That was 6 months ago and I'm still not 100%, took about 10 weeks before I could work, and it was the most painful thing i have ever experienced

9/10 pain all day every day for the first month, it was fucking hardcore, had to get steroid injection after a month because of the pain and since I have had another one

 

[jbeg1985]

I just had arthoscopic surgery on my shoulder 5/8inch of bone removed from acromium. That was 6 months ago and I'm still not 100%, took about 10 weeks before I could work, and it was the most painful thing i have ever experienced

9/10 pain all day every day for the first month, it was fucking hardcore, had to get steroid injection after a month because of the pain and since I have had another one

Well that sounds less than fun! I am not looking forward to it whenever it happens. But honestly I'm already in pain so often I can only hope that it can be fixed.

 

[Nemesis RR]

You answered your question. Stick with you can do but vary the rep schemes, rest periods, length of time to complete a rep, and pause reps

 

[Jeremiahflex]

Just hoping I may be able to get some good tips on trying to train chest. Around 6 years ago I dislocated my right shoulder playing baseball. I dove for a ball in the outfield and came down on my shoulder on the point. I didn't have insurance so I just roughed it out. But in the healing process I developed a bone spur.

Now when I try to train chest I can i have a very tough time. I can use machines because I can pick the angle that won't cause the paid and inflamation. But unless I am using light weight I cant touch a traditional bench press or cables. In a butterfly machine I can do well with heavy weight but that seems to be the only exercise I as results with. For example I curl bells 50lbs for 3 sets of 15, 60 for 2 sets of 10 and 70 till failure that has been 3 to 5 reps depending on the day. But I can only Bench 150lbs plus the bar. I know my numbers are nothing at all to brag about but I truly hate how terrible my bench is. I'm hoping to find someone that may have answers having similar injury.

Thanks for any help guys!

I did something similar, fell off my bike when I was about 14 dislocated my shoulder couldn't even move it. Popped it back in myself (stupid I know) before I started lifting you could see a bone sticking up. Anyway my bench started to suffer when I started hitting two plates around there anyway. Shoulder pain like a mother effer. The only way around it was to tuck the shit out of my elbows. Had to drop weight but bench came back up pretty quick. Over tuck your elbows to protect that shoulder. Try it out see how you like it.

 

[sin]

Just hoping I may be able to get some good tips on trying to train chest. Around 6 years ago I dislocated my right shoulder playing baseball. I dove for a ball in the outfield and came down on my shoulder on the point. I didn't have insurance so I just roughed it out. But in the healing process I developed a bone spur.

Now when I try to train chest I can i have a very tough time. I can use machines because I can pick the angle that won't cause the paid and inflamation. But unless I am using light weight I cant touch a traditional bench press or cables. In a butterfly machine I can do well with heavy weight but that seems to be the only exercise I as results with. For example I curl bells 50lbs for 3 sets of 15, 60 for 2 sets of 10 and 70 till failure that has been 3 to 5 reps depending on the day. But I can only Bench 150lbs plus the bar. I know my numbers are nothing at all to brag about but I truly hate how terrible my bench is. I'm hoping to find someone that may have answers having similar injury.

Thanks for any help guys!

Unless you can train bench, your bench isn't likely to increase much. Using lighter reps with more sets can lend to some hypertrophy but the weight relative to your 1rm plays a large part, roughly anything under 50 percent 1rm won't lend much to strength or size. Also increases in strength in other chest exercises aren't likely to transfer to bench as it requires a form/technique that differs quite a bit.

My advice would be, if possible to train at 50 to 60 percent your 1rm, at 25 to 35 reps per set for 8 to 10 sets. This won't fix the problem with the bone spur obviously but could help you improve your Bench while not killing youself.

 

[MindlessWork]

I just had arthoscopic surgery on my shoulder 5/8inch of bone removed from acromium. That was 6 months ago and I'm still not 100%, took about 10 weeks before I could work, and it was the most painful thing i have ever experienced

9/10 pain all day every day for the first month, it was fucking hardcore, had to get steroid injection after a month because of the pain and since I have had another one

Sounds like I am going to then be in a world of hurt getting a large spur as well as some other nodules removed from the humeral head on my right shoulder. As it digs into the muscle when I raise my right arm perpendicular to my body it has caused me enough pain on lifts.

 

[jbeg1985]

Unless you can train bench, your bench isn't likely to increase much. Using lighter reps with more sets can lend to some hypertrophy that but the weight relative to your 1rm plays a large part, roughly anything under 50 percent 1rm won't lend much to strength or size. Also increases in strength in other chest exercises aren't likely to transfer to bench as it requires a form/technique that differs quite a bit.

My advice would be, if possible to train at 50 to 60 percent your 1rm, at 25 to 35 reps per set for 8 to 10 sets. This won't fix the problem with the bone spur obviously but could help you improve your Bench while not killing youself.

I will see if this works with use of antiflamitories

Unless you can train bench, your bench isn't likely to increase much. Using lighter reps with more sets can lend to some hypertrophy but the weight relative to your 1rm plays a large part, roughly anything under 50 percent 1rm won't lend much to strength or size. Also increases in strength in other chest exercises aren't likely to transfer to bench as it requires a form/technique that differs quite a bit.

My advice would be, if possible to train at 50 to 60 percent your 1rm, at 25 to 35 reps per set for 8 to 10 sets. This won't fix the problem with the bone spur obviously but could help you improve your Bench while not killing youself.

Yea I'm going to try that, I have issues with high reps because the notion starts to aggravate it and cause inflammation but I will try with my naproxen. I am going to see about getting cortisone shots before I get the surgery but not sure if it is a good idea

 

[ambulldog]

I don't think you need to go out on disability as arthroscopic surgery has a lower recovery time and only a small incision is made. I am going to get my shoulder done this year and according to my ortho downtime should be nominal.

As for insurance, get all the info on the various plans and pick the one that suits your needs and your budget.

By recovery time and time out of work its pretty ez 4-6 weeks.

Full use of it, lifting weights etc... 4-6 months before you can start 9-12 before it feels ready.

Ive had both done due to acromion type 3. Simple surgery yes but recovery isnt a joke

 

[MindlessWork]

By recovery time and time out of work its pretty ez 4-6 weeks.

Full use of it, lifting weights etc... 4-6 months before you can start 9-12 before it feels ready.

Ive had both done due to acromion type 3. Simple surgery yes but recovery isnt a joke

Actually it depends on the work that's done. Just to remove spurs should be less time but removing or repairing damaged cartilage recovery time would indeed be longer according to my ortho. That large spur I have might result in longer recovery so I could have 4-8 weeks without use of the shoulder.

 

[ambulldog]

Actually it depends on the work that's done. Just to remove spurs should be less time but removing or repairing damaged cartilage recovery time would indeed be longer according to my ortho. That large spur I have might result in longer recovery so I could have 4-8 weeks without use of the shoulder.

Good luck youll see. Our definition of recovered is a complete 180 of what their definition is. Bone aside they cut though alot of soft tisdue to get there

 

[MindlessWork]

Good luck youll see. Our definition of recovered is a complete 180 of what their definition is. Bone aside they cut though alot of soft tisdue to get there

Yeah you are so right. Even with arthroscopy there's some big variables.

 

[ambulldog]

Yeah you are so right. Even with arthroscopy there's some big variables.

After my first the dr said 6-9 months for the gym. He was quite accurate. I was able to do actual regular workout type lifts at around 6.5 months. It was 10 months before my shoulder was truly ready.

Everyone different though but thats my exp. I just dont want people to be upset when things arent going at the recovery rate they were hoping for.

As you know dr can give the avg recovery rate. Having both shoulders done i can tell you that the joint will tell you when its recovered

 

[ZDogg]

All I can say is be careful, bro.. fucking witharm position, because of a slight injury got me a massive rotator tear, surgery, 6 months out of the gym, and a year and a half of recovery.. the surgeon made me feel like I'd be back in the weight room at 4-6 months, but that was with light bands and like 3lb dumbbells.. not the shit that guys who lift are used to.. all I can say is it's the real deal, and take your time and get to the best surgeon you can find!! Good luck with it!!

 

[ambulldog]

All I can say is be careful, bro.. fucking witharm position, because of a slight injury got me a massive rotator tear, surgery, 6 months out of the gym, and a year and a half of recovery.. the surgeon made me feel like I'd be back in the weight room at 4-6 months, but that was with light bands and like 3lb dumbbells.. not the shit that guys who lift are used to.. all I can say is it's the real deal, and take your time and get to the best surgeon you can find!! Good luck with it!!

Yep like i said but nobody seems to get. Our recovered is much different than their definition of recovered