Fraser Murray Training Solutions

Ask Fraser

Have your questions answered by Fraser!



Answered Questions:
• I have problems with my right ac joint. My shoulder is very weak and tires very easily and as a result i find it very difficult to perform any excercise which engages my chest, shoulder, and tricep. Also, i find it difficult to follow any motion which puts upward strain on the joint, i.e dips, narrow chest press etc... Please note that i do not have the internet at the moment so you may find it easier to catch me in the gym. Hope you can help. Kind regards, James.

• Fraser, What's the whole programming thing about? Why do I have to think about what I'm doing when I'm exercising, why can't I just go in and choose a couple of exercises and then get my ass outa there! Francis Taylor

• Fraser, what rep ranges are best for growth in the chest? Greg






I have problems with my right ac joint. My shoulder is very weak and tires very easily and as a result i find it very difficult to perform any excercise which engages my chest, shoulder, and tricep. Also, i find it difficult to follow any motion which puts upward strain on the joint, i.e dips, narrow chest press etc... Please note that i do not have the internet at the moment so you may find it easier to catch me in the gym. Hope you can help. Kind regards, James.   ^

Answer:

Hi James,

AC Joint injuries can be tricky. If you neglected the problem and allowed it to heal out of place then you may have increased the wear and tear on your joint, causing you problems.

The protocol that therapists follow:

·         Immobilise in a sling for a short while

·         Tape the scap in correct position for 2 weeks (while gently mobilising the joint)

·         If it’s severe you may need TENS for pain relief

·         Anti-inflammatory may be prescribed.

·         Rehab exercises

·         Surgery if the injury is diagnosed as grade 4- Grade 6

The recommended rehab exercises are things like; band external rotations, seated rows and back squats.

Moving forward, I think you need a diagnosis to find out what grade the injury is.

Once we have that then we can start to think about achieving a training effect while injured.

See me next time you’re in the gym and I’ll have a look at how your scap is tracking - sorry I couldn’t be of more help,

FM







Fraser, What's the whole programming thing about? Why do I have to think about what I'm doing when I'm exercising, why can't I just go in and choose a couple of exercises and then get my ass outa there! Francis Taylor  ^

Answer:

Short Answer: You won't be maximizing your potential!

Explained answer: Think of programming as a map to success. It’s something everyone can benefit from.

Look at a game of chess for example. In chess you start the game knowing that your goal is to capture your opponent's king. You know that you have to make certain moves within a certain time. Who do you think would win: the person who knows that they need to capture the opponent's king and is taking it one move at a time, or the person who has come in with a strategy and is thinking four or five moves in advance - knowing exactly where the pieces will be?

Following sensible programming is like being the second person in my chess analogy. You have to put a plan in place to take you closer to your goal. Sure, sometimes your opponent will counter your move (a setback in training such as injury etc) so you might have to reassess and come up with a new course of action to achieve your goal (getting a training effect while injured).

I hope this makes sense and you now understand the benefits of planning progress.


FM

 







Fraser, what rep ranges are best for growth in the chest? Greg  ^

Answer:

Hi Greg,

It really depends on what your body is use to. For example, if you have been training with 8-12 reps for the past couple months then it is time to switch it to lower reps and visa versa. This will stimulate new growth. 

Remember that your body adapts to what you throw at it and you have to continually challage it.

FM






Ask Fraser main page



Email Address:

Subscribe Unsubscribe