hello guys

6 weeks are over so it was time to change my routine

i saw this program and i thought i would give it a try,until i noticed my leg day routine looks like this

• 
  Lying Leg Curl
  4 sets of 10 reps, 1 minute rest
  
•  Seated Leg Curl
  3 sets of 10 reps, 1 minute rest
  
•  Single-Leg Curl
  3 sets of 10 reps per leg, 1 minute rest
  
•  Stiff-Legged Deadlift
  3 sets of 10 reps, 1 minute rest
  
•  Leg Extension
  2 sets of 10 reps, 1 minute rest
  
•  Leg Press
  4 sets of 10 reps, 1 minute rest
  
•  Hack Squat
  4 sets of 10 reps, 1 minute rest
  
•  Front Squat
  4 sets of 10 reps, 1 minute rest
  
•  Lunge
  3 sets of 10 reps, 1 minute rest
  
•  Leg Extension
  4 sets of 10 reps, 1 minute rest
  
  
  
  
  i was worried a little about the front squats,because i have a little problem in my shoulders,i onced injured it by skipping warmup on the bench press AND i believe i was lifting my shoulders up during the lift
  and worst part is i didnt knew that this was a mistake,and i kept doing it until last week
  
  
  anyway my question is,is it a good idea to front squat while you have your right shoulder disturbing you a little?
  
  ps:i've never front squat,i just think it looks so hard for the shoulders
  
  
  also my shoulder pain was when i was doing dips (i fixed that it was bad form)but it still disturbs me a little on my right shoulder on the dumbell flyes,still dont know why,i use light weight and keep my shoulders back

The best way to find out if your shoulder will give you problems during a front squat is to do the exercise @FutureBody. Just use light weight to start with, work your way up to what you would normally expect to lift, and if your shoulder starts giving you trouble, it's probably best to leave the front squats until it heals.

Do you warm up your shoulders before lifting? This video provides some great exercises to get them warmed up to avoid injury

Jordan

Hey there,

i like to do front squads because they help me to get that upright position of the upper body trained for the regular squads.

One important part is.. the weight actually does not 'lay fully on' your shoulders, it rather lays on your upper chest right below the colarbones. And your shoulders are used as a stabilizer just pushing against them. Shoulder movement is not involved in this exercise, rather than using the shouldermuscles in a static way to hold the arms and the bar in that position.

Your chest needs to be extended and pushed really good out and up, as it is supposed to carry most of the weight. And not your shoulders (a mistake many do with front squads)

However the 'positioning' of the arms for a Front squad can cause trouble if your shoulder hurts a bit right now.

The Crossed arms version (from your routine images) is a bit easier on the shoulder position in the joint, but here is a bit more of the weight actually pressing on your shoulderpads too.

The ellbows out to front and underhand grip to the bar , is a bit harder on the ellbow joints and wrists but puts the weight better onto your upper chest (imho).

You can see his fingers are barelyholding the bar, and the whole weight lays completely on his upper chest. The shoulders rather build a 'stopper' to keep it in place.

But as Joe already said, you will have to try. As i know from my own experience, when a bodypart hurts, sometimes already just "laying" something on it, can cause more stress. And letting it heal first, before you try this exercise, might be a good idea :)

@joehurricane yes i warmup my shoulders before every workout ,i also strech em too

@crood i'll give front squats a try tomorrow,let's see what happens

George,

The bottom line is don't do any exercises that cause pain. Some people can't do front squats because bio-mechanically they just aren't suited for the exercise. Just like how some people can do behind the neck shoulder presses with no issue or upright rows with no issues. I can do behind the neck presses but I can't do upright rows and I am not going to try to force it as they are not critical to shoulder growth. The same is true for front squats. I actually use a plate loaded squat machine to do front squats by facing the machine versus putting my back against the machine. There are many exercises you can do to build solid legs and front squats are just one of many so don't force yourself or feel the need to do them if they cause you pain in any way.

When I was younger, I had a friend who hurt his back in a car accident. As such, he couldn't squat or do anything that would compress his spine. He built huge legs just doing hack squats and leg presses - that's it. He trained intensely and did things like supersets but he never did anything more than hack squats and leg presses.

John

ok man i'll try them out super light and see how it feels (i skipped last leg day)if it feels wrong i can do back squats with no problems at all


btw i got one more question,i've noticed that i lost flexibility on my right shoulder
i have tried this strech

http://blog.mec.ca/wp-content/uploads/2013/04/20-shoulder-stretch_with-strap.jpg

everything is fine on my left shoulder i can do it even without the towel
but when it comes to my right one i can barely touch the towel
so here's my question,should i push through the pain when i comes to streches?
also my right shoulder sore when i do this strech,and hurts a little when im doing it

George,

You should really have your right shoulder looked at by a sports medicine doctor. You could have adhesions or scar tissue from previous injuries - even if they were minor - causing the joint to be stiff. Don't push thru pain as you will do more harm than good. Pain is the body telling you something is wrong.

John

i've gone to the doctor a few days ago and all he did was to make me push his to the left/right/up/down and asked me if i feel pain doing this,after that he just told me that i have nothing and that this is normal in bodybuilding

George,

Sounds like this guy went to Whats-A-Matta-U University. Find a true sports medicine doctor and if he is one then find another one. That is the biggest piece of horshit advice I have ever heard. Not all these doctors are the most up to date on things. When I tore my bicep, I knew more about my injury, how to heal it, and the long term prognosis than my sports medicine doctor. I mainly used him to get a couple ultra sounds to confirm I did not tear the tendon and that it was healing correctly with limited scar tissue.

John