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[BigDawg]

so as you guys may have heard i finally got the long awaited cortisone shot in elbow this past monday and after i called to confirm with the office they said no upper body training for 5 days. Luckily i trained chest before the appointment. so i will hit legs tomorrow and hope to hit chest again on saturday. i'm wondering if i should switch up. i was doing chest/arms on 1 day followed by legs day 2 then taking a day off and hitting back/delts on third training day with two days off for rest after. i was making good gains on wieghts every workout, either getting 1 or 2 more reps or upping the weight when i got to 10 reps. only problem was the sore elbow and my delts getting real sore. so this week i was going to switch up and do one bodypart a day for monday thru friday and take weekend off and do this for two weeks before going back to a few warmups and one set to failure. the two weeks were going to be like 5 sets each of three or four exercises per bodypart for more of a volume type program for a switch before going back to heavy duty low sets. see if my shoulders respond well from the break. part of the shoulders being sore could have been from making them work on a different plane due to my elbow, kind of adjusting the angle so it didn't hurt my elbow so much but putting a different load on delts due to the angle.

[kite]

Re: ****

That would prolly work. On your bench work, you may also wanna not go all the way to lockout so as to keep the stress on the muscle and not the joints. I would also avoid any triceps ext. for a little while, those things can really irritate your elbows. I'll tell ya something that's really helped my elbows in the past is a rotation exercise. What I do is grab a 25 or 30 pound db and kneel by a bench. I lay my arm out across the bench fully extended but not locked, and rotate the db. I got this from Brian Schwab and it's helped out alot.

[BigDawg]

Re: ****

i may have to look into that exercise. my problem with chest is that i screwed up my right shoulder back in 93 or 94, rotator cuff impingement so any time i do barbell benches even light weight my delt gets screaming. i have been doing db's that work but this last period of chest work i was doing inclines on the hammer strength apparatus. got up to 270 and the weight was handled well, no lockouts but getting the weight up from the starting position was stressing the delts/elbows a bit. i work out usually in the early am and no one to spot for liftoff. i was also doing the seated bench press machine, got up to 360 on that one and felt good on delts and elbows so i will look forward to getting back to that one.

[firstenrgy]

Re: ****

Don't worry about where you exercise. The anti inflam is localized. Lift without impunity...

[horsepwr]

Re: ****

I like to switch...1 body part per workout for a month. Then do the ole back & bis, chest and tris. When you're doing compound workouts, just really think what muscle groups are getting worked the most apart from the one you're trageting. Take [back] for instance; Your biceps are getting hit as well on every exercise, whereas the back half of your delt may be hit on some. So since you already have that blood flow to the bis, why not hit them with back instead of splitting up blood flow to 3 different regions, back/bis/delts. Keeping the blood flow to fewer targeted areas means more nutrients to grow those targeted areas.
Now when you train chest, your delts get hit more from front to middle. I would think your delts would gain more from being included with chest day because of blood flow. And arms will benefit more with your back day because of the blood flow already pumping to the bis.

Just my thoughts and reasoning.

Also, when I'm on the [one body part a day] regimen. If I hit a region one day that also works another, I'll make sure to separate that secondary part by a couple of days so I don't hit it 2 days in a row. And that's mainly with back and arms, because it would be like hitting your bis 2 days in a row.