Thoughts on over training shoulders

[CJM75]

I am on the bosshogg plan. On chest/tricep/shoulder day I am currently doing:

Incline press: 4 sets/30 reps
Reverse grip BP: 4 sets/30 reps
Upright rows: 4 sets/30 reps

I started a Test E/Anadrol cycle 3 weeks ago. The strength gains have been pretty awesome to say the least, I'm blowing my previous days out of the water every time I train. However after IP and RGBP my shoulders are freakin killing me. It's not an injury type of pain, but rather an insane pump pain. I am very wary of shoulder health (there are several folks on this site that are fighting shoulder problems), and want to be sure I am not pushing it too far by doing the UR's after the presses. I have chosen to skip the UR's the past 2sessions. I dont want to leave anything on the table at the gym, but I also cannot afford another injury. My back problem is enough. Your thoughts?

I should add, for warm up I do 5 mins on the treadmill, then 4-5 sets of light weight reps on the first movement, then 1-2 sets light weight reps for the second and third movements.

[CJP]

All I can say is you are not alone. The pain you are getting is just from the pump. I get it too. It hurts like a mother fucker. It doesnt sound like you are overtraining them just training them hard. Its up to you if you want to do more when they get that sore but if they are getting that sore and pumped after two exercises and you are getting results then why push it. There are a few basic guidelines that we all follow for things like amounts of sets and reps but they are just guildlines. Dont be afraid to end your workout after 8 sets if you feel like you just trained for 2 hours.

[Lars]

Just wanted to add that an intense, burning pump that won't go away isn't always just an insane pump. It could very well be the first warning signs of impending disaster (i.e. muscle/tendon tear). Also, reverse grip bench press stresses the shoulder/elbow/wrist in a very unnatural manner.

I'm not saying you're necessarily hurting yourself, just bodybuilder beware: it's not always as easy to tell the good pain from the bad as we think.

[Sirius]

Just to add to what Lars said, make sure it's the "good" pain and not the bad. Good pump pain can very often be similar to inflammation pain. Inflammation pain lingers longer, at least in my experience, yet you think it's the good stuff. If it's too long and don't go away, red light.

[screech]

My 2 cents is, upright rows = injuries. I personally never do them. I've injured myself doing them in the past and have seen several people get injuries doing them. I'd swap them out for something else. Do upright rows even count as a big compound movement considering you're doing the Boss routine? Forgive my ignorance.

[CJM75]

You are correct screech, but I have a lower back injury which means no deads or squats right now until its healed.

[screech]

Cool, well, hopefully the back gets better soon!

[CJM75]

Thanks pal.

[CJM75]

Originally Posted by Lars

Also, reverse grip bench press stresses the shoulder/elbow/wrist in a very unnatural manner.

I thought about this today as I did them. It does seem to be the cause of my pain. BP feels great, no pain at all. But with RGBP, especially at the last rep, my shoulders feel like they are twisting and my wrists hurt. I think this could be the issue. I'm going to go with close grip BP next session instead.

[screech]

Not sure what the others would say, but I tried neutral grip dumbell press when my shoulder was bad and it didn't hurt my shoulders. Everyone is different though.