arande2 Posted June 27, 2009 Share Posted June 27, 2009 (edited) So I've been doing rotator cuff work every couple weeks or so (cable machine). They've gone from 10/20 pounds (to the outside/inside) to 40/50. 10 reps But.. am I supposed to keep making them stronger? Or should I stop at a point and maintain strength? Basically.. is it bad to keep making my rotator cuffs stronger? They feel good after I finish. Edited June 27, 2009 by Arande Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted June 27, 2009 Share Posted June 27, 2009 Keep getting stronger. Change to movement and the resistance. Quote Link to comment Share on other sites More sharing options...
arande2 Posted June 28, 2009 Author Share Posted June 28, 2009 Keep getting stronger. Change to movement and the resistance. Sorry, I don't understand what you mean Quote Link to comment Share on other sites More sharing options...
The Natural Posted June 28, 2009 Share Posted June 28, 2009 Keep getting stronger. Change to movement and the resistance. Sorry, I don't understand what you mean Don't worry. Matt never makes any sense. (I think he's retarded or something) -Rex Quote Link to comment Share on other sites More sharing options...
climber511 Posted June 28, 2009 Share Posted June 28, 2009 The rotators complex is made up of muscles that are fairly small. To exercise them the idea is to limit as much as possible the involvement of the larger muscles of the shoulder - back etc. At the point you are now - it will mostly be the larger muscles that are being worked. Of course the rotators complex is also. Perfect form and smaller weight may hit the target muscles better - or so reads the theory. Quote Link to comment Share on other sites More sharing options...
meelhama Posted June 28, 2009 Share Posted June 28, 2009 So I've been doing rotator cuff work every couple weeks or so (cable machine).They've gone from 10/20 pounds (to the outside/inside) to 40/50. 10 reps But.. am I supposed to keep making them stronger? Or should I stop at a point and maintain strength? Basically.. is it bad to keep making my rotator cuffs stronger? They feel good after I finish. Work on reps. Vary the weight. These muscles are easily damaged. One aggressive workout will haunt you for the rest of your life. I wouldn't try to increase strength. I would only bump up the weight if your muscle take you there (i.e. 40lbs becomes rediculously easy). Quote Link to comment Share on other sites More sharing options...
ealonzo Posted June 28, 2009 Share Posted June 28, 2009 One thing that seperates the gymnast from the average man is the rotator cuff. Keep up the rotator work, but focus on mobility. Maybe youll be the next chen... Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted June 28, 2009 Share Posted June 28, 2009 Keep getting stronger. Change to movement and the resistance. Sorry, I don't understand what you mean Change THE movement and the resistance. Sorry. There are a plethora of variations of these movements. Quote Link to comment Share on other sites More sharing options...
arande2 Posted June 28, 2009 Author Share Posted June 28, 2009 Keep getting stronger. Change to movement and the resistance. Sorry, I don't understand what you mean Don't worry. Matt never makes any sense. (I think he's retarded or something) -Rex Hahaha! The rotators complex is made up of muscles that are fairly small. To exercise them the idea is to limit as much as possible the involvement of the larger muscles of the shoulder - back etc. At the point you are now - it will mostly be the larger muscles that are being worked. Of course the rotators complex is also. Perfect form and smaller weight may hit the target muscles better - or so reads the theory. May try it So I've been doing rotator cuff work every couple weeks or so (cable machine).They've gone from 10/20 pounds (to the outside/inside) to 40/50. 10 reps But.. am I supposed to keep making them stronger? Or should I stop at a point and maintain strength? Basically.. is it bad to keep making my rotator cuffs stronger? They feel good after I finish. Work on reps. Vary the weight. These muscles are easily damaged. One aggressive workout will haunt you for the rest of your life. I wouldn't try to increase strength. I would only bump up the weight if your muscle take you there (i.e. 40lbs becomes rediculously easy). Cool then One thing that seperates the gymnast from the average man is the rotator cuff.Keep up the rotator work, but focus on mobility. Maybe youll be the next chen... Hmm.. Keep getting stronger. Change to movement and the resistance. Sorry, I don't understand what you mean Change THE movement and the resistance. Sorry. There are a plethora of variations of these movements. Good advice, keep it varied Quote Link to comment Share on other sites More sharing options...
Sampson7 Posted July 5, 2009 Share Posted July 5, 2009 You could also try Cuban rotations. Quote Link to comment Share on other sites More sharing options...
Scott Styles Posted July 5, 2009 Share Posted July 5, 2009 Consider why you'd want to train internal and external rotation directly, with heavy weight. The movement is unlikely to prevent any shoulder injuries, and could cause some. Chronic shoulder problems are often a symptom of an imbalance closer to the center of the body. The rotator cuff muscles will never be stronger than knotted muscles in your upper back, or so powerful that chronic rubbing on the bones of the shoulder girdle won't cause damage. My shoulder rehab / prehab work is focused on fighting the postural problems created by sitting at a desk all day. I have to do the following: 1. Keep my hips loose, to prevent tight hip flexors and psoas muscles from forcing my relaxed posture into one with an excessive posterior pelvic tilt. 2. Foam roller my upper back several times aweek, to maintain mobility in my thoracic spine and prevent development of a permanently slouched posture (kyphotic spine, I believe) 3. Strengthen the muscles that stabilize the shoulder and tend to be weak. For me, the serratus and lower / mid trap regions tend to be problematic Outside of a little stretching, I like exercises that force my shoulder to both open and stabilize. Turkish get ups, kettlebell snatches, and renegade rows all serve me well. Split squats with a dumbell overhead are also nice. Quote Link to comment Share on other sites More sharing options...
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