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Old April 15th, 2012, 07:28 PM
Mirage Mirage is offline
Junior Member
Join Date: Apr 2008
Location: Washington, IL.
Posts: 21
Partial RC Tear

Hey there, I purchased the scrawny to brawny and precision nutrition program...heck, like 4 years ago prolly..been a while.

Well like most, I read through it all, got really into it...then overwhelmed by meal planning and calorie counting/portion sizing, I never jumped into it.

No excuses being made, just your average human

Anyways, I am 5'9" and 135 pounds. Its time to make a real go of this because im 27 and not getting any younger.

So I had a partial tear to my RC in Mid September of 2011, so its been 7 months and it just now got to the point where if i push on the top of my shoulder it doesnt feel bruised. Was very tender for the first 6 months. God forbid I rolled over on it in my those were looong days at work.

So I know the typical answers to "how long" vary based on several factors. All I am asking is how would you all recommend, if I want to start up the scrawny to brawny plan, that I start out?

I cant dive right in because its program is based on near max lifting it seems and obviously its still a no go on doing anything too serious. But I mean how do you know the difference between just sore, and somethings wrong sore? Id be ok with starting off with very light loads and working through any minor pain to strengthen up but I am just afraid that "working through" minor RC pains doesnt work, i got the feeling if it hurts at all...I shouldnt be doing it.

So, excuse the long post, im new to the forums...well posting in em that is. Only posted maybe once before. Toss a lil feller a bone here and lemme know. Im dying to dive into a good workout routine..and right when I was all setup to do it I tore my RC last year...been waiting 7 months

Thanks guys, your a great group of knowledgeable people on here. I really have learned a lot, even if I have not applied much of it till now.
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Old April 15th, 2012, 10:59 PM
lakester lakester is offline
PN Coaching for Men - July 2014
Join Date: Aug 2009
Location: Lake County, CA.
Posts: 5,862
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Hi Mirage:

I'm not a doctor and I don't watch much TV, but...

I can't offer specific advice, but if the only problem you have is an RC compromise of unknown status..., then there is definitely more right with you than wrong with you.

There is no need to wait to start doing SOMETHING..., because the journey to your goals should not be an all or nothing affair..., otherwise..., believe me..., you'll get nowhere.

Start really familiarizing yourself with the PN nutritional into..., cuz your RC probably won't mind. Start trying some of the PN habits on for size..., one at a time.

After that..., think about what you CAN do. It doesn't have to be any particular program, verbatim, as so many program designers insist.

What do you like to do that your RC doesn't interfere with? Do that.

Don't get hung up on being ready to do ALL of S2B. Get started on something.

Once you get started doing something, you'll find suggestions aplenty on this site to help you navigate your particular problems.

And of course..., if there is any question as to the status of your recovery..., get the right professional help if at all possible.

It is the mark of an educated mind to be able to entertain a thought without accepting it. -- Aristotle
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Old April 22nd, 2012, 05:12 AM
mc- mc- is offline
PN Level 1 Certified
Join Date: Aug 2007
Posts: 3,634
mc- mc- mc- mc- mc- mc- mc- mc- mc- mc- mc-
As a dancer buddy of mine used to say,
No pain, no pain.

The main thing in my experience working with athletes, as well as in neurological oriented coaching is that
A) movement as much as possible is optimal
B) no pain in the movement is key

So if there's pain, reduce load, reduce speed and reduce range of motion.

Another part of rehab seems to be to get the body to trust us again after an injury. So doing lots of reps withi say bands in as full a range as possible of a movement in LOTS of angles and directions (pulls as much as pushes or vice versa ) all perfect, all pain free, can not only help accelerate healing but help with tendon repair and body trust.

Motor learning seems to be a huge part of rehab: reeducating the body movement, not just rebuilding tissue.

So working with a movement coach can also help; getting a movement program is cool too.

Yu may want to check out this all about dynamic joint mobility article at pn

dr. m.c. schraefel, ph.d, c.eng, cscs, pnl1
neural movement specialist, zhealth master trainer
rkc ii, sfgII ck-fms, ikff ckt (coaching testimonials)
* follow online at, @begin2dig,

* approaches: what's a movement assessment and why is having one is important?
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Old April 22nd, 2012, 11:33 AM
Mirage Mirage is offline
Junior Member
Join Date: Apr 2008
Location: Washington, IL.
Posts: 21
Hey there, I appreciate the advice. Took me a minute to get back to ya but thank you both. Ive got bottles of whey protein, creatine, dextrose and maltodextrine just sitting around collecting dust along with expiration dates lol. Not to mention I spent a few years collecting weight equipment till I have a basic, but hefty collection that makes for a mini weight room and I hate the fact I have never put it to use.

Talking the talk and never walking the greatest achievement sometimes

I will work with my shoulder for a while longer and start with some light exercises and see how it goes. I will stay in touch.

Thanks again
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