The number one reason I managed to bench and overhead press heavy almost every week for knocking on the door of fifteen years is due to the following training rule:
“At least two reps of pulling for every rep of pushing”
I’m not entirely sure where I first heard this or whose idea it was, only that it is not my invention (as much as I wish it was).
Regardless, I know I had this rule to thank for my shoulder health because within weeks of stopping following it, I busted BOTH of them.
More:
My reaction to these injuries was to aggressively re-implement the rule, performing upwards of three and sometimes four reps of pulling for every press I performed. And, again within a matter of weeks, my right shoulder was fixed altogether and my left was significantly less painful.
Anyway, my point is that shoulder problems are exceptionally common. Perhaps the most common type of pain people complain to me about.
I concede there are immutable biomechanical factors at play in at least some (potentially many) of these cases. I.e. no matter what the person does they are still going to struggle with their shoulders in some way, shape, or form.
However, equally, there are a bunch of people out there making a rod for their own backs (or making a bad situation worse) by neglecting to train their backs with sufficient discipline and intent.
Note: I did not say “intensity”. Yes, you have to work hard to get results, but my approach to training the back actually involves very little traditionally “heavy” work, as I think the risk : reward ratio is skewed too heavily in favour of the former. Hence, I advocate focusing on the “muscle” rather than the “movement”, which necessarily involves the use of lighter weights and more reps.
On a related note, you can learn all about my sensible, sustainable approach to training the back (and the legs) in my cleverly titled book:
“The Back and Legs Bundle”
Which just so happens to be on sale for 50% off until tomorrow (8th) at 23:59.
Enter the code NACHO at the checkout to claim the discount (make sure you see the price change before entering your payment details).
And, of course, read the letter at the below URL closely, to ensure your decision is a fully informed one:
https://philtyreman.co.uk/bundle/
Thank you,
Phil Tyreman
P.S. #1 This book is a compilation of the February 2024 and May 2024 issues of The Phil Tyreman Letter, plus some supplementary material. So if you own one or both of those newsletters, you need to decide carefully if the content you don’t possess is worth the price of admission.
P.S. #2 None of what I have written in this email should be taken as advice on what to do if you’ve messed your shoulder up (or any other body part for that matter). The only sensible course of action to take in such an instance is to find and pay and appropriately qualified medical professional (i.e. a doctor or physiotherapist, not some quack chiropractor or, worse, personal trainer) to diagnose the problem and prescribe a course of treatment.