using weights and doing rotator cuff exercises, what would be an ideal weight to use for strength and explosion (to possibly gain velo)?
im thinking no less than 5 lbs but no more than 10lbs

RC muscles are decelerators bakstop. They do very little to generate arm speed and velo. Depending on how you use it, 5 lbs should probably be the max. for RC exercises. Best start with less. They aren't big muscles, relatively speaking, and they don't need a lot of load to get worked.

ok thank you, good to know. if RC exercises work on decelerators than what works the accelerators besides throwing?

That's a topic of great debate here bakstop. Long toss is generally accepted as the best way to develop arm strength. IMHO you can't really go wrong by working the core and leg muscles as long as your technique is solid. As far as lifting for the upper extremity, I strongly suggest you first consult a PT or trainer with some baseball background. You can also get some good advice from the Strength & Conditioning thread.

yeah i def. understand. i was always under the impression that RC exercises could help velo. a little, no solely for decelerators, thanks.

Couple of places to take a look.

ASMI:

http://www.asmi.org/SportsMed/throwing/thrower10.html

Agree on long toss. Check out www.jaegersports.com

Bands and thrive on throwing.