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Lying L-Flys
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cmg

I've heard of lying L-Flys for helping the shoulder joints. Can anyone tell me if they are doing them, do the work, how to perform them etc.

Thank you,

Ron
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J.W.

Indiana, USA

Ron-

They do work, not only in the later stages of recovering from an injury but as a preventative measure. I use about 3 different rotator cuff movements once each week just before my regular shoulder routine. You don't need to get carried away with weight on these exercises 10-25 lbs is plenty for most people. The muscles you are working are small and I also usuallly keep the reps at about 12-15 and don't go quite to failure (definitely not if you are nursing an injury.

I have had some rotator cuff problems in the past, and since I have religiously began woring the rotator cuff, I haven't had any serious problems in years.

Good luck,
J.W.
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simon-hecubus

Texas, USA

Ron,

May I first recommend that you go see an orthopedic surgeon or sports medicine doctor. Let them x-ray the area just to see if anything more serious than a rotator cuff problem is at hand.

They may prescribe physical therapy, which I would also recommend --- with a few grains of salt. I have a hate-love relationship with PT. For many PTs, I believe their recommendations are too cookie cutter and they have you do too many sets and reps. But not all are like that...(more on that later)

I first had rotator cuff problems 12 years ago, and like J.W., have kept them in check with "L" raises. In addition, there are some posture and stretching issues that are important too.

Are you pec heavy? Do you slouch? Before you ever get to the gym, you can start right now by sitting up straight with you chest out and SHOULDERS BACK. Some gentle static stretches of your chest in a door frame may be in order too. You can also roll up a bath towel and lie on the floor with the towel under your back, aligned with your spine. Lie there with your arms straight out and vary their position --- from straight out to other positions at floor level.

With "L" raises, you may start with as low as 5-lb DBs --- don't be too macho. Their proper execution is too long for me to describe, but I'll try to find you some references.

Back to the PT issue: After 12 years, I'm experiencing RC problems again after wrenching my right RC at work. At the doc's prescription, I went to a PT with reluctance. I told myself that I would only go there a couple of times, just to bone up on proper exercise form and have them show me some stretches --- when it came to high sets and reps, I'd respectfully decline. If they put me on that stupid arm pedal machine, I was fucking out of there!

Does anyone know any good recipes for crow? Boy, was I in for a very pleasant surprise. This guy put me through several tests and found some things that were beyond what the doctor found, as far as tightness up, under, and around my RC area. Stretches are much of what he has me doing now and it's helped a bunch. Most of all, I was impressed by how thoughtful and rigorous his exam and recommendations were --- I have seen PTs often "going through the motions".

Long stort short, Ron, "L" raises are PART of what you need to fix things up. The posture and stretches are very important too.

Gotta go --- work time.

Regards,
Scott
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bill1

California, USA

When I was in the hospital last year I was given Demerol and it caused a seizure, the first and only one. During the siezure , I did something to my shoulder. They x rayed it and found nothing, they had a pt come in and massage it and gave me muscle relaxants. It continued to bother me for months, I was unable to sleep for very long etc.
I then began doing L flys without resistance and a " rowing " exercise with my elbow at ear height , also without reistance , both of which helped a lot.

When I was finally able to return to reisistance training , a little over a month ago , I had to use partial movemtns on the pullover and the lateral raise and I had a lot of trouble with tricep extensions. By gradually increasing the stretch on the pullover , at each session , I am finally pain free , although I do not have the range of motion that I had prior to the injury, yet. Damn thing is that I don't know what I did to it while I was " seizing ".

Good luck , shoulder injuries are a bitch.

Bill
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cmg

Scott & JW,

Thank you for the thoughtful response. Yes I am pec heavy - front shoulder heavy. I have to make an effort to pull my shoulders back. I try hard to do my rows and chins intensly so as to strengthen the back and rear delts as much as possible.

If you know where I can read up on the performance of L-fly's I would greatly appreciate it. My left shoulder is bothering me - it started about a week ago. I will workout today and see if it just goes away or I really hurt myself (I will go very slowly and stop if pain remains).

Thank you again,

Ron
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Max

Oklahoma, USA

L-Flyes really helped my bad shoulders. Make sure to start out very light, 3-5lbs. It's not a power exercise meant for big weights. If you can't find anything by searching the internet then get the book The Insider's Tell-All Handbook on Weight-Training Technique by Stuart McRobert. He describes the best and safest ways to do many exercises including L-flyes.
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ron33

Theres a pretty good book called The 7-minute Rotator Cuff Solution by Horrigan&Robinson,I boughtit years ago after hurting my shoulder doing Benches,I was on my 17 rep shootin for 20 when something popped,turned out i snapped the acromium? that is connected to shoulder blade & clavicle,Bothered me for yrs. then had it fixed,now i use Dumbells for all chest movements with no problems,used to superset bent flys with chest movements and that seemed to help.Good Luck!!
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simon-hecubus

Texas, USA

cmg wrote:
Scott & JW,

Thank you for the thoughtful response. Yes I am pec heavy - front shoulder heavy. I have to make an effort to pull my shoulders back. I try hard to do my rows and chins intensly so as to strengthen the back and rear delts as much as possible.

If you know where I can read up on the performance of L-fly's I would greatly appreciate it. My left shoulder is bothering me - it started about a week ago. I will workout today and see if it just goes away or I really hurt myself (I will go very slowly and stop if pain remains).

Thank you again,

Ron

Pull your shoulder blades pulled back and tight during any back and pressing movements. This helps too.

Scott

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