does this sound reasonable?

[Q.]

I'm having a slight problem with the point where my delts attach to my upper arm, generally just when doing shoulder presses or DB incline presses. It happened on one arm, got better and now it's happening on the other arm which leads me to believe that it's something I'm doing to myself... or not doing that I should.

I think I need a better warm up. I try to do a little warm up but I'm thinking it's not really adequate. My "warm up" has degenerated into being my actual first set. I'm going to try to start doing a high rep set (15-20) with lower weight for a warmup in the future.

Does the stress on the tendon there from not enough warm-up sound like a likely cause of pain in that area?

Q

[Bill Hartman]

If you're doing a lot of pressing and lat work, it could be a couple of things.

It is not uncommon to overuse subscapularis, pecs, and lats.. they all internally rotate the shoulder.

See if someone can teach you some external rotation to balance things out. Follow your workout with some stretching for the above muscles.

Rather than doing 20 reps to warm-up try 3-4 sets of 5 with short rest. That way you won't blow your wad on the warm-up. Also consider some dynamic warm-up for the shoulders like progressively larger arm circles and arm swings before the weights. Never progress into the workout until you feel ready.

Bill

[Q.]

Thanks for the info! I'll change the warmup.

I normally feel ready... but don't know if I'm rushing into it. The 20 reps were intended to be at weight that would just get me warmed and "get the juices flowing."

So, are you saying to the 3-4 sets of 5 as a warmup and then my normal 5 set on top of that? Go for 8-9 sets total in conjuntion with the post w/o stretching? Hmmm, looks like I'll have to rethink my routine to get back w/in time allotment.

Thanks again!

Q

[Bill Hartman]

A warm-up set of 20 reps will stress endurance factors you may need to complete your regular workout. If you do some dynamic activities like mentioned above you could do the following.

"Ramp up" you warm up:
set of 5
set of 3
set of 1

Weights get progressively heavier in preparation for your working sets. Rest can be minimal. Your goal for warm-up sets is not to increase bloodflow or body temp. That is done with prior dynamic ex.

Your warm-up sets are to excite the nervous system and "remind" it of the movement pattern you are going to perform. It increases inter and intramuscular coordination = better performance.

Bill Hartman