Question on Book of Muscle Routine -- NEED ADVICE

[Howard_Rourke]

Several years back when Book of Muscle came out, I skipped the Beginner's program and started the Intermediate program. I had to quit lifting after a few weeks because my back and right shoulder hurt so damn bad.

Well, I started BOM Beginner's a few months back and just completed it. I am one week into the Intermediate and my back and right shoulder hurt so bad I can hardly move a mouse on my computer or stand up straight.

I'm beginning to think this isn't a coincidence. What do you all think? Should I bag this routine and start another one or give my back and shoulder a short rest and keep going with BOM Intermediate?

Mike

[Newlife]

I think you have an imbalance or weakness and the workout is highlighting it.

Back and shoulders are usually ones weakness when it comes to weight training. Any past injury that might cause this? What exercise causes the pain?

[Howard_Rourke]

Good points. I really hurt my right shoulder a few times over the past 20 years. Once doing heavy military presses (250 lbs.) and once throwing guy out at second base in a softball game. This stage of the routine really hits the shoulders and the chest routine is pretty shoulder intense. Lateral raises are almost impossible for me. I also think the bench presses to neck affect my shoulder.

My lower back is also a recurring problem. I think the squats (high bar, feet close together) cause me a problem here.

I don't think these are weaknesses or imbalances. I'm a pretty strong guy. I think it's the past injury thing.

[OldGuy]

Bench presses to the neck. Ouch. That HAS to be tough on the shoulder. Do you think it's the rotators or the shoulder muscle itself?

[Howard_Rourke]

rotator

[OldGuy]

Ever do this?

http://www.t-nation.com/findArticle....le=280rotator2

[Iamjennmedic]

But didn't someone on here, Bill I think, say not to do the cuba press cause it was no good????

[OldGuy]

He said they are "lousy" because most don't do it right. And dos said they are good for the shoulder in Kevin's baseball thread.

Just throwing out some ideas for Howie. Maybe Bill can help over in the rehab forum.

[Iamjennmedic]

AAA I stand corrected.. Sorry Bill!!! my bad.

[OldGuy]

Actualy, I do take it back. In the forum response Cressey says it's not a rehab program.

Sorry Howie. Go ask Bill.

[Buk]

I didn't think Dos recomended a bench press to the neck. I thought he was talking about this exercise Cuban Press

[OldGuy]

Yeah, that's what I was going for but it got jumbled up.

[Iamjennmedic]

Ok I'm officailly confused Cuban Press yes or no???

[OldGuy]

From what I see prehab - yes rehab - not so good.

Ever do one?

[Buk]

Uh, this got real confusing. I thought you guys were calling a bench press to the neck a cuban press. Because we jumped from calling the bench to neck painful to someone not recomending the cuban press. But cuban press actually cam up in the article linked.

I don't know Bill's opinion of the cuban press, but I have seen them recomended by trainers that I respect. Now for an existing condition, that is a different issue, and Bill would be a great advisor.

I hope things in this thread are a little more clear.

[flying scotsman]

The premise behind the first few weeks of the BOM Intermediate program, like the Beginner and Advanced, is to work on weak links by choosing exercises that focus on control, stability and endurance. Pleae note that I am using Ian King terminology.

The first stage of your program will affect the shoulders by the following exercises:

DB lying pullover / DB seated lateral raise (done as superset)
DB seated shoulder press / lat pulldown behind neck (done as superset)
BB seated shoulder press / lat pulldown (done as superset)
DB shrug behind body / DB shrug / DB shrug to front of body (done as triset)
reverse DB fly / DB fly (done as superset)
DB one-arm bent over row / DB incline bench press (done as superset)
seated cable row / BB bench press feet on bench (done as superset)

Many of these exercises are done with a slowish tempo (321) and in the rep range of 10-15; that's up to 90 seconds of time under tension. Though the weight used will be low that is still a lot of work.
Notice also a mix of single-joint, multi-joint, unilateral and bilateral exercises. My guess is that the single joint, unilateral exercises are the ones giving you most grief (e.g. revserse DB fly, DB seated lateral raise). These are very taxing exercises on the shoulders.
Some might also say that DB shrugs behind the body and lat pulldown behind the neck would put the shoulder joint in an unfavourable position.

I don't think it is until Stage 2 Workout B that the bench press to the neck (with wide grip and feet on bench!) makes an appearance. Ian King's aim here is to take away some stability of the exercise (commonly the feet are on the floor, bar lower to mid-chest, shoulder width grip) and so there is a great deal of work done by the shoulders once again because they have to work hard to stabilise the weight.

I recently followed the same program and, like you, noticed issues with my right shoulder. I believe that I went to heavy on some of the single joint, unilateral exercises. Since the weight I could use was very light my gym didn't have a good selection of weight's at the lower end and I am sure I went to heavy on occasions. I have some PlateMates which helped but it still wasn't easy to calculate or choose the correct weight.

I hope this helps you understand why you may be having issues with this program.