100% Free Advice From A Professional - Topic

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Oct 20 2011 06:04pm

Quote (SKCRaynor @ Oct 18 2011 02:24pm)

Continue regular workouts as usual, however skip shoulder day for 1 week.

Ice the area 3-4 times a day for 15 minutes each time.

Keep the shoulder mildly stretched, just enough to maintain mobility.

If the pain gets worse, post/pm me.

I went ahead and started applying Icy Hot Patches. Didn't really have the time to ice since I had school then work then other commitments, so I figured Icy Hot would suffice.

2 days later and the pain seems to be about the same. Also when you said mildly stretched, what stretches would you do?

SKCRaynor

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#10972

Oct 20 2011 07:29pm

Quote (sryan66611 @ Oct 20 2011 06:52am)

lol... yea i would want to know either.

Anyways quick question for you Raynor, I am 6'5 230 and im trying to gain like 25-30 lbs first off what is the max amount of weight I should be gaining a week when bulking (I heard like 2-3 lbs a wk). Also how much protein should I be taking with every meal also pre and post workout.

It all depends...there is no maximum amount of LEAN weight you'd want...sky is the limit. The goal is to minimize FAT gain....so I wouldn't put this in numbers, strive for as much as possible without gaining obscene amounts of fat.

Secondly...you need approximately 350g of protein per day. At 6 meals a day you are looking at 50g of protein per meal and a 50g protein shake post workout.

SKCRaynor

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#10973

Oct 20 2011 07:30pm

Quote (vimy @ Oct 20 2011 10:27am)

id liek to say thanks to you too ive used some of your guides and im getting to where i want with my body thanks to u.

you are prolly the only one id trust to give advice as it seems a lot of other people take your advice as well

stay man you are doing a great thing keep it up.

Thank you for the kind words! =)

SKCRaynor

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#10974

Oct 20 2011 07:31pm

Quote (oxo1337 @ Oct 20 2011 01:15pm)

I was on adhd meds for 3 years so if you have any questions you can pm me
By the way you shouldn't do creatine at the same time because the meds dehydrate you

Do not post advice or suggestions in the sticky.

SKCRaynor

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#10975

Oct 20 2011 07:34pm

Quote (Lancet_Jade @ Oct 20 2011 05:07pm)

I just want to get rid of it.

I've been told that if I keep working out my shoulders it will eventually go away... but I've been working them out for the past two years.

The only time it bothers me is when I'm playing football... when my left arm goes inward toward my chest really fast it makes my arm go numb for like 5 mins... then it feels really weak and aches for the rest of the day or even 2 days.

edit - it also cracks/pops a lot when I move it

Sorry if this is too vague.

Surgery may be the only option at this point if strengthening it has failed. Please see an orthopedist as soon as possible.

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#10976

Oct 20 2011 07:36pm

Quote (WdotEdot @ Oct 20 2011 07:47pm)

I posted this a couple days back,

Was wondering if I could get any help!

Tyvm.

Use the shakes for PWO protein as well as protein supplementation throughout the day on meals that are lacking (or in place of meals all together if necessary).

You need only ONE shake a day (PWO shake) - as far as other parts of the day go, it's all up to you. If you feel like you are having far too few proteins in your dinner meal for example, you can add a shake to the equation.

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#10977

Oct 20 2011 07:39pm

Quote (Canadian_Man @ Oct 20 2011 07:50pm)

Raynor,

Two questions:

1) If I don't go with the 5x5 strength/mass training you suggested, what should I do? I'm trying to focus on 6+ rep schemes currently because on any day which involves my shoulder, I want to avoid going close to my 1RM (just so that I don't risk shoulder injury). I'm trying to keep reps 6+ so that I can hopefully avoid injury and build strength. I think I may want to do this for 6+ months, or indefinitely, until I feel that a lower rep scheme is better. (unless if you would recommend I still do low rep)

2) Found out one of my 50lb dumbbells has a different circumference to its handle (damn TKO... they create dumbbells that look the same and make different versions of the handles... so dumb). The difference is very minimal, but just noticeable. Will this be a huge deal for any exercises? Or is this going to be miniscule. Luckily this is only on my 50lb pair and I think one other pair, but I thought I'd ask.

As always, thanks

Hey there.

In regard to the 5x5...you can do 5x5 as usual with ALL other muscle groups, but for shoulders you can do a classic pyramid. The weight will be gradually increasing with each set. IE: Set 1 45 lb, Set 2 55lb, Set 3 65lb, etc. You want to go up just enough that by the last set you are struggling to do 8 reps.

as far as the dumbbells go...I would wrap a towel around each. This will negate the size difference and also assist you in developing superior grip.

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#10978

Oct 20 2011 07:43pm

Quote (FATALxRYAN @ Oct 20 2011 08:04pm)

icyhot and actual ice are NOT interchangeable. Ice actually reduces swelling. Icyhot is an analgesic.

Do REGULAR ice and stay away from training it at the gym.

Secondly as far as the stretches go...just follow this vid which will be MUCH easier than me trying to explain each stretch in text format lol.

http://www.youtube.com/watch?v=rvwOypiZUi0

Disregard the obvious twink in the video, he's clearly not a greek god but the shoulder stretches are proper for your purposes.

This post was edited by SKCRaynor on Oct 20 2011 07:43pm

Lancet_Jade

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#10979

Oct 20 2011 09:49pm

Quote (SKCRaynor @ Oct 20 2011 06:34pm)

Surgery may be the only option at this point if strengthening it has failed. Please see an orthopedist as soon as possible.

I was hoping you weren't gonna say this.

and I did go see a doctor about it, he said to take Ibuprofen 3 times a day for 2 weeks and apply heat to the shoulder 3 times a day.

and to stop lifting weights and football for two weeks :cry:

(he said if it doesn't improve in the 2 weeks, he suggests that he injects the shoulder with a steroid or something?)

Oh well, thank you very much raynor, you are a great help to the H&F forum.

This post was edited by Lancet_Jade on Oct 20 2011 09:50pm

45sz

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#10980

Oct 20 2011 10:22pm

hey ray..

could you write me up a nice and easy simple routine for my girlfriend....

shes like 107lbs. like never lifted a weight. very weak. and hates working out.

im gonna try to get her to let me train her 3days a week.

thanks

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