having just wandering into this room from gen dis, it's fairly clear lots of peeps here know what they are talking about
so here's the problem

after several dislocations of my shoulders (both of them) and having recovered from a fairly shattering car accident (most of the bones on the right hand side of my body were broken from shoulder blade to heel as well as my back in 2 places) it's ben a bit difficult for me to get "fit"

my main problem tends to be in the shoulder area, i just can't lift heavy without loads of pain
in fact, it's a problem trying to undo nuts and stuff because even though i can probably exert enough force to do the job, the shoulders are the limiting factor

i can't lift huge amounts because of my back and have tried doing chins up, but they don't tend to help as i get aches in the actual shoulder joints, not the mucsles the bones themselves tend to hurt and sting after a while and then it takes a few days for them to quieten down ebfore i can do any more, so obviously i can't keep to a routine

so, what do i do?

is it a lost cause?
do i stick with just doing cadiovascular stuff (i can't run for long distances because both my knees are in a similar way to my shoulders) and get that lean toned look or is there a way to get bulked up so that the bones don't cause as many problems?

help please