age: 23

height: 5,10
weight: 190lbs
body fat: 20% fat (not really sure just mesured by comparing pictures online )
My goal is to gain muscle and lose weight to look awesome
I have been exercising for about a year, im self train probably the cause on my injury

i consumed around 1900 roughly include carb, fats and protein

do not know my macro yet
i currently have a shoulder injurie that i have been resting on for about a month and a half

Hi Scott

My name is Fernando Ramirez and I have have a shoulder injury i went to the doctor and he sent me to do an MRI scan to find out exacly if it was a ligament torn on something else, the doctor check the results and and told me it was cause by over exercising and that he would have to do a Platelet rich plasma treatment but then he change his mind after checking me again said that the mri shows no torns on the shoulder only inflammation on the area no muscle nor ligament torn, the doctor prescribed me some anti inflammatories called Wovenzym a 60 tablet pack he told me to take 2 after eating for 3 meals a day so i went through those pills like in 10 days, the doc also told me that to put ice on the injury every night for 15 min for a month just do a soft massage and the last 30 days just rest on it for a total of a month and a half, it's already time to go back to the gym tomorrow 3/15/2014 but i don't feel well yet, i did some push ups 3 day ago around 10 push ups and i was getting a funny feelling on my left shoulder like if it was about to start hurting i did not wanted to keep going to avoid any further damage, it did not hurt but i had the feeling it was about to hurt, when i do certain momments it does hurt a little and if i twist my shoulder it pops i think its normal it had happen before this injury started, anyways forgot to mention this pain only happened when i lifted weights, if i did anything else it did not hurt , i can throw, move my arm freely and no pain at all only while exercising muscle that include using the shoulders, arms, chest,back pretty much everything and this pain was ongoing for about 4 months so i kept training thinking it was going to heal overtime but apparenty the exercise was making it worst because the paing got a little more intense when lifting. since i train without supervision i only trained muscles 5 times a weeks and 1 cardio day i did not know about rest days, when the pain started i started doing some research and found out about rest days so i started working a little less thos 4 months but it just kept getting worst.

Im afraid this is not going to heal without an expensive PRP treatment or something like that and exersicing is a passion for me, after i started working out I never want to stop is the thing that helps me alot with my anxiety after a good work out i use to feel so relax so im kinda desperate right now to get back as soon as possible, as for tomorrow I will train back and bicep with very little weight just to see how it goes, please help, i dont know if i shoulde give it more time to heal, i dont mind waiting anymore im just concern if ths injury will every heal by itself.

Thanks,

Fernando

Hey dude, I m gonna help you as best as I can.

- Your goal is to gain muscle and lose weight to look awesome. And thats the problem. People forget about function and injury prevention when trying to look awesome.

- You had a shoulder injury and the first exercise you tried after that was pushups and the throwing motion. You have to forget about arm day, chest day, back day etc etc, until you fix the problem. And it can be fixed.

- I would have to examine you personally, but most likely you have an over-use injury. That doesnt mean that you worked out too much. It means you worked your pushing/pressing exercises too much, without giving the same attention to your pulling/rowing exercises. You probably also neglected shoulder mobility and flexibility before the injury.

- You need to do the following. Do a general mobility warmup for the shoulder, using this routine. https://www.youtube.com/watch?v=OENxC3bgAEs
Dont push it too much. Just focus on moving your shoulder through all ranges of motion.

- After that, you re gonna need to add some rowing exercises and some external shoulder rotation exercises. Try the face pull, and the cable row.

- Your goal is to achieve flexibility and mobility in the shoulder. The routine I provided, should do that over time. Especially the shoulder-dislocation exercise is amazing because it stretches the front part of your shoulder and strengthens the back at the same time. Stop any kind of pushing exercise in the gym. Also stop any bicep exercise, because its possible you irritate the bicep tendon which attaches in the front of the shoulder as well. Basically, you can only do back and legs, but only after you have done your mobility and flexibility work.

- Finally, you might feel some burning in your shoulder when you are done with the routine. This is natural. Im talking about the "bad" burning, not the good one. Its just the inflammation you are creating from the exercises. Deal with that when you return home by icing the area for 20 minutes.

- Do the mobility work as often as possible. Stretches can be done almost all day. I would do it 2-3 times a day.

Hope this helps.

#HTH!
Kostas

Thank you very much for the help i feel better now that i know what to not do to help this shoulder heal you have my sincerest thanks i will start today

I'll just post it here, since its about shoulders

Yesterday I tried my best at arm wrestling with my fiend. Just recently he won bronze in his class - half of Europe was competing! Huge arms, broad shoulders, massive guy... - The fella on the right.
I'm nowhere near him, just wanted to pull as hard as I can, and hold as much as possible. Felt great, loved it!

Today thou, while I was doing my chest routine, wrists and shoulders were kinda aching, and by the end of it all, I could barely move my arms. Excruciating pain in shoulders, biceps and forearms - felt like someone was pulling my arms out of the joints. Tried stretching, holding them in some position; didn't help. Just this dull, never ending pain.
Right now I'm overdosed with glutamine, and it's kinda fading away (don't know if that sorted it), but what about tomorrow - It's my Back day. Should I skip it, lay low, go easy or just fuck it and go hard with it - let it adapt.

Dont worry man, you just "destroyed" your internal rotators of the shoulder joint. Probably nothing to worry about. It was a bad idea to do chest after arm wrestling though. I wouldnt go to the gym for 2-3 days and it should be ready to go. When you have aches and pains its better to lay off for a while or do some simple training ( nothing hard or intense) to let your body recover.

Strange, I felt nothing up until today. 
I felt a small ache in shoulders and wrists while bench pressing but it didn't pay much attention to it. I wasn't like it was underpefroming because of it. 
But when I cooled down, then the pain started. 

Right now 6h have passed, I can still feel it a bit, but it's mostly gone. Maybe I should take a day off - haven't had one of those in two straight weeks.

Thanks

You are a beginner and you dont take rest days? 2 weeks in a row?! I am an intermediate lifter, most people would say advanced, and I workout 3-4 days a week. So every other day. Your body needs time to recover if you are natural. You cant just kill your body every day!

What can I say... I like it :)
It will take 6 more days before I'll be doing my chest workout again - that is enought time to recover I guess. I'd go twice a day if I had the time.

As for killing it, only on the leg day do I feel depleted, sometimes bordering with sick - rest I can handle. Obviously I know nothing about the importance of recovering so I go as hard as I can.

What is usually recommended is hitting each body part 2-3 times a week with lower volume instead of hammering each body part once a week with high volume. For example, if you go and do 5x5 on the bench press for your chest and do it 3 times a week ( every 2 days) you are going to see a lot faster progress than doing 20-30 sets once a week and waiting 6-7 days to recover. Of course, if you are seeing great gains from what you are doing, you should definitely stick with it :)

hi whisper, its me again, i have been doing the exercises you have been telling me about the only muscle i have been working on is the back and only like twice a week with pulling exercises like the ones on the video you posted with very very very low weight, lat pulls 15 or 25 lbs, rows with the same weight arount 15 to 20 i have not exercieses anything else since you recommended no bicep and no press, also i have not been putting ice on it for about a week i changed to an ointment called arnica i put is before bed after taking a warm shower, i have not gone the gym for about a week, im feeling very discourage to go the gym now it has been 2 months now and its so frustrating i want to go back 100%, since this has never happend to me before it feels forever and to be honest i dont feel a very big difference, the worst part is that it only hurts when im trying to exercises, i dont know how long this injury is suppose to take to heal can you tell me a some routines i could do without busting my left shoulder please im going crazy

Hey man dont get discouraged. Trust me I had it worse :D

If it is just a simple injury, it usually heals pretty fast. But in most cases there is a deeper reason why the injury happened, and in these cases you have to fix that reason first. It would be very unprofessional to give you more advice over the internet since it is not getting better. What you should do, is go to a GOOD physical therapist. He will know exactly what you have and will help you fix it as fast as possible.

Furthermore, if your shoulder is injured, this doesnt prevent you to do squats. If you do squats 2-3 times a week, you should maintain the majority of your body mass. Maybe all of it, if your nutrition is correct. Do what you can. Do some abs. Do some lower back work. Some cardio. Anything at all, until the injury is fixed. And dont worry. Since it only hurts when you exercise, its not that serious. :)