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Posted by u/chickenncarrots··Injury

How do I adjust my training program around a shoulder injury?

TL;DR: Looking for advice on modifying a PPL program due to shoulder injury.

I've had some shoulder issues in the past and it's been tough finding a program that allows me to keep progressing without aggravating it. Currently following a PPL split and I've been focusing on barbell and dumbbell lifts, but I want to know how to modify my routine without losing gains. Any suggestions on exercise selection or programming tips that might help? I'm thinking of keeping my focus on higher rep ranges for upper body, but I need to ensure I'm still pushing my limits effectively. Would love to hear what you all do for similar injuries!

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u/6footdadbod·

Man, shoulder injuries are the worst! I had a nagging one for months while trying to keep up with my lifting. I switched to lighter weights and focused on more isolation exercises for the upper body, like lateral raises and face pulls. It felt weird at first, but my shoulders appreciated the break from heavy pressing. Keep that focus on higher reps, but don't be afraid to include more cable work or machines to ease the strain.

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u/stayingactive20·

Yep, definitely adjust those exercises! I had to go easy on bench presses after a shoulder tweak. Switched to incline dumbbell presses instead, and it felt so much better. Consider also throwing in some banded exercises for mobility, those help too.

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u/runningfromcardio·

Oof, shoulder stuff sucks. I once tried doing barbell overhead presses after a tweak and ended up in a world of hurt. I find sticking to lighter weights and focusing on form is crucial. Maybe try some push-ups from your knees or wall push-ups for a while? Just enough to keep your chest engaged without killing your shoulders.

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u/bodybuilder_junkie·

Higher rep ranges can work well, but don't forget about progressive overload. Keep track of your RPE and aim to push those higher reps over time. It's all about adapting your training while keeping an eye on your form. I usually do a mix of hypertrophy and strength work, just be smart about what your shoulders can handle.

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u/depressedlifter·

So, you're telling me you can't just push through the pain? What a revelation. I used to ignore my injuries until I couldn't even lift my arms. If you want to keep lifting, maybe go for lighter loads and focus on the mind-muscle connection. Super boring, but at least you can still pretend you're working hard. Plus, you might actually see some gains in stabilization.

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u/veganpowerhouse·

This whole situation sounds challenging, but I think you can still make solid progress! I'd recommend adding in some resistance band exercises for shoulder mobility. They can really help with stability, especially if you're doing higher reps. And since you're considering going vegan, make sure you're getting enough protein from plant sources to support your recovery and muscle maintenance.

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u/muscledmomma·

Adjusting your training around an injury can feel tough, but it's such a smart move for long-term progress. You might want to focus on your posterior chain too! Deadlifts and rows can help strengthen those stabilizing muscles without aggravating your shoulders. Just keep monitoring your form and don't let your ego take over! You have to listen to your body.

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u/gearhead_gains·

100% agree with focusing on the posterior chain. I had shoulder issues last year and switched to a lot of unilateral movements, like single-arm dumbbell rows or landmine presses. Those can really help alleviate pressure on your shoulders while still allowing you to hit those upper body gains. Plus, it balances out your strength, which is always a win.

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