on the warming up and stretching.. make sure tht u dont over do it and this could bring down ur strength for your working sets..

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Breaking through some mental barriers. Feeling good and shoulders are keeping up. About three weeks in and I'm up 8lbs. Maybe a little water weight but still good definition. I'm liking the lean gains! Kalpa and tom.. can't go wrong.


I think I just came up with a new advertising slogan on accident. Feel free to send royalties

Shoulders and bis today. Having some trouble with shoulders popping/grinding, mostly happens when I do bb front raises. Should be Fine to switch to dbs right? Or is there something magical about simultaneously training both shoulders? Lol

you can try doing them in a neutral grip position with dumbell to build the girth of the anterior.. tht might stop the popping..

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I find dbells more comfortable, I also find machines pretty good as you're not moving all over the place

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actually now tht i think about it i use to be able to do up right rows but as i got bigger over time.. my shoulder started to pop as well.. but i stopped doing tht maneuver and found arnold presses and neutral front raises to be a good alternative... why is tht cc??

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The Upright Row is one of the most harmful exercises you can do for your shoulders. The problem with the exercise lies in the position that your arms must be in in order to perform the movement. The position is called "internal rotation."

To demonstrate internal rotation, hold your arms straight out to the sides with your palms down. Now rotate your hands forward as if you were pouring out a glass of water in each. To do the upright row, the arms are bent at the elbow then internally rotated.

Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder.

This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!

Good alternatives:
Dumbell Press
Military Press
Front Dumbbell Raise

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great info as always cc.. thanks

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Thanks guys. Been doing the Arnold presses but ill pick up some more dumbbells for my front raises. Seems like building a gym one piece at a time isn't too bad over a couple year time period lol

hey bro i hope tht one day ur gym will be set up just as u want it with everything that u want in it... and dont forget to send us a pic on how it is setup .. hope all is well with ya..

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