help: training frequency..

[rahulsingh265]

There's no need to do 2 over head pressing movements, just do one but make sure you do it correctly.
Why don't you try pre exhausting your shoulder by doing lateral raises first then moving onto rear delts then leaving the overhead pressing last. On all movements make sure your going to failure, you may think you are but in reality your probably not so learn how to train to complete positive failure and incorporate pre exhaust and see how you go with that for 8 weeks.

I've no idea of your rep range but try changing this around and is how you react.

Yesterday i incorporated pre exhausting my delts by doing lateral raises first.....workout session went really good and now i'm enjoying my sore delts

[marcus300]

Yesterday i incorporated pre exhausting my delts by doing lateral raises first.....workout session went really good and now i'm enjoying my sore delts

That's good to hear, also try doing rears after your sides then go onto pressing to fully pre exhaust them

[rahulsingh265]

That's good to hear, also try doing rears after your sides then go onto pressing to fully pre exhaust them

After side laterals and rear delt raises(drop sets), my shoulders were burning like hell,but i was in zone i was enjoying it...... After that i did overhead press and db upright row....awesome pump awesome feeling...

[marcus300]

After side laterals and rear delt raises(drop sets), my shoulders were burning like hell,but i was in zone i was enjoying it...... After that i did overhead press and db upright row....awesome pump awesome feeling...

That sounds like an improvement on how you was feeling when you first started this thread, well done. Keep it up and play around with things and see what you feel good about and then design it around YOU. If your drop setting make sure you go to failure on the first set and I mean failure don't be holding anything in the tank for the drop set, its a long learning process and doesn't suit everyone but if you can go into that pain zone and train intense for short periods of time go with it and adapt this kind of training to your own way you grow.

[rahulsingh265]

That sounds like an improvement on how you was feeling when you first started this thread, well done. Keep it up and play around with things and see what you feel good about and then design it around YOU. If your drop setting make sure you go to failure on the first set and I mean failure don't be holding anything in the tank for the drop set, its a long learning process and doesn't suit everyone but if you can go into that pain zone and train intense for short periods of time go with it and adapt this kind of training to your own way you grow.

Most important thing i was missing is the "intensity".. Today i finished back workout in 35 minutes, but it was way better than the previous workouts of 60-70 minutes....... Today i realized the importance of intensity......i think drop sets are better than rest pause ,atleast for me....and thanks again markus for all your valuable suggestions