Im tryin to bulk up here not sure what a good routine for shoulders would if i was trying to gain lots of mass? Can you guys help me with a good shoulder routine?
Member
Im tryin to bulk up here not sure what a good routine for shoulders would if i was trying to gain lots of mass? Can you guys help me with a good shoulder routine?
AR VET
Which heads of the deltoid do you want included in the shoulder workout? All three? Or just the anterior and medial? Do you want the upper traps included in this shoulder workout?
AR-Hall of Famer ~ Cocky motherF*cker!
On top of what Papi asked,what style training do you do?Originally Posted by Papi93
~Pinnacle~
Member
I would think all three I'm going to do shoulders by them selves on one of my workout days. Not to sure what i should do to be honest with you I'm trying to gain as much size as possible. The past 1/2 year i haven't made much progress any part of my body. So I'm changing my whole routine and diet.
AR VET
What does your training split look like? If you are doing chest on the same day, this will change my recommendation.
Member
Monday-chest/bi's
Tuesday-back/tri's
Wednesday-shoulders
Thursday-quad's
Friday-ham's
AR-Hall of Famer ~ Cocky motherF*cker!
Hideous....simply hideous....I have to run.I'll let Papi take this one.
~Pinnacle~
AR VET
Let's start here first.
You need to put legs inbetween the upper body days so it gives your shoulders more recovery time.
Mon - Chest and Bi's
Tues - Quads
Wed - Back and Tri's
Thurs - Ham's
Fri - Off
Sat - Shoulders
Sun - Off
Can you do this? Excellent idea about creating a hamstring workout, bro.
AR-Hall of Famer ~ Cocky motherF*cker!
Why chest/Bi's?
Why back/tri's?
I don't like 3 large muscle groups worked back to back 3 consecutive days.Come Thurs his CNS will be frazzled if he trains intensley..imo
~Pinnacle~
Productive Member
Once a week, and I'm seeking power/strength (not necc. hypertrophy)
Four Sets:10/10/6/3 (except where noted)
Clean and Press
Arnold Press
Push Press (3 sets HEAVY 10/4/4)
Weighted Dips (3 sets of 10, good pauses at the top and bottom and deep)
Front Laleral raises
Side Lateral raises
I ALWAYS start with Clean and Press and start light and get the blood flowing through the whole body.
Member
How would you this split pinn?
AR VET
What would you suggest?
AR-Hall of Famer ~ Cocky motherF*cker!
Mon : Chest/tri's
Tues : Back/bi's/forearms
Wednes : OFF
Thurs. : Quads/hams
Fri : OFF
Sat : delts/calves
Sun : OFF
~Pinnacle~
AR VET
It would be difficult to perform dips or close grips if you just worked chest. The same would apply to biceps. If you just hit back, it would be hard to do weighted supinated, close-grip pullup for the bis.
AR VET
IMO, training lower body once a week, will lead to muscular imbalances between the quadriceps and hamstrings (with the quadriceps developing at a much faster rate, strength and size-wise in comparison to the hamstrings).
With chest/tris and back/bis/forearms all back-to-back, I don't believe you giving the upper body enough time to recooperate sufficiently. You strength and mass gains will suffer as a result. Just my 2 cents.
AR-Hall of Famer ~ Cocky motherF*cker!
But training chest with bi's...back with tris' will?You lost me on this one.Please elaborate since you posted similar,just hitting tris/bi's on days that muscle is ice cold and not even warmed up,or primed to be fatigued.Granted,you suggested a day in between chest/back,but I'm giving a day OFF after 2 intense workouts.I guess I'm just not getting the back/tri concept?I mean why not hit the tri's when they are warmed up from doing chest?When you have a secondary muscle group being used that day,it makes sense to work it as well,since it's already somewhat fatigued.
~Pinnacle~
~Pinnacle~
AR VET
You triceps will be fatigued from the chest work, so the total work (lbs, reps, etc.) will be reduced. After warming up the triceps, you be able to perform more work if you place them after back. The same would apply for the biceps.
If you could curl 100lbs for 8 reps after a chest workout or could curl 90lbs for 8 reps after a back workout, which would you chose? I'd rather curl 100lbs for 8 reps. This is just a general example, course.
Well, I'm off to workout. I'll be back tommorow at 8am CST. What do you think DSA?
Last edited by Papi93; 01-23-2006 at 02:50 PM.
Snook~ AR Lounge Monitor
Just start working in some Clean Jerks, M-Presses, Arnold DB presses, Front raises. Thank me in a few weeks.
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