Chest/Shoulder Workout Routine Question

[novastepp]

just a thought after reading... after my chest routine should i do military press? i usually have a different day for shoulders, but would anyone advise me to do shoulders on my chest/tri day?

my chest routine for the next 3 weeks...
incline BB press(8,6,4)
decline BB press(8,6,4)
close-grip bench(8,6,4)
flat DB press(8,6,4)
weighted dips (3 sets until failure)
*i did not mention warm-up sets but i do them*

do you think i could add...
military press(8,6,4)
and lateral raises(8,6,4)
in there somewhere?
or should i continue to do shoulders on saturday, instead of with chest on wednesday...

[catabolic kid]

just a thought after reading... after my chest routine should i do military press? i usually have a different day for shoulders, but would anyone advise me to do shoulders on my chest/tri day?

my chest routine for the next 3 weeks...
incline BB press(8,6,4)
decline BB press(8,6,4)
close-grip bench(8,6,4)
flat DB press(8,6,4)
weighted dips (3 sets until failure)
*i did not mention warm-up sets but i do them*

do you think i could add...
military press(8,6,4)
and lateral raises(8,6,4)
in there somewhere?
or should i continue to do shoulders on saturday, instead of with chest on wednesday...

Here is what I would do.

Keep you first exercise as Incline barbell. This is a chest and shoulder exercise anyway. With my bodytype (delt presser), incline work my chest and delts equally. Even if you are not the same way, Incline still heavily involve your delts...so, starting with Incline is best in my opinion if you are training Chest and Shoulders on the same day.

After Inclines, I would do an over head press of some kind, while you are still fresh. So, after these first two exercises you have a solid mass builder for Chest (inclines) and 2 solid movements for shoulders (inclines and overhead pressing)...shoulders are done. Now, the rest of your wokrout can be focused on chest. Do side delts and rear delts on back day. If I were to train shoulders and chest together....I would train back, traps, side delts and rear delts on the same day.

*Why are you wearing your tricpes out with CG bench and then moving on to flat db presses?

*The main problem I see with the routine that you layed out is that you are doing six compound movements in one workout....way too much.

Basicly you are doing a push routine, here is what I would do:

Incline BB Press
Overhead Press
Heavy Flat Flyes
CG Bench
Dips

*that may not seem like much chest work but...you got your direct hits (inclines and flyes) and than you have CG bench and dips that are also hitting chest. Also, you could (I do this sometimes), substitue CG press for Med Grip press to add a little chest...still you will have plenty of tricep work.

[novastepp]

Here is what I would do.

Keep you first exercise as Incline barbell. This is a chest and shoulder exercise anyway. With my bodytype (delt presser), incline work my chest and delts equally. Even if you are not the same way, Incline still heavily involve your delts...so, starting with Incline is best in my opinion if you are training Chest and Shoulders on the same day.

After Inclines, I would do an over head press of some kind, while you are still fresh. So, after these first two exercises you have a solid mass builder for Chest (inclines) and 2 solid movements for shoulders (inclines and overhead pressing)...shoulders are done. Now, the rest of your wokrout can be focused on chest. Do side delts and rear delts on back day. If I were to train shoulders and chest together....I would train back, traps, side delts and rear delts on the same day.

*Why are you wearing your tricpes out with CG bench and then moving on to flat db presses?

*The main problem I see with the routine that you layed out is that you are doing six compound movements in one workout....way too much.

Basicly you are doing a push routine, here is what I would do:

Incline BB Press
Overhead Press
Heavy Flat Flyes
CG Bench
Dips

*that may not seem like much chest work but...you got your direct hits (inclines and flyes) and than you have CG bench and dips that are also hitting chest. Also, you could (I do this sometimes), substitue CG press for Med Grip press to add a little chest...still you will have plenty of tricep work.

i do the flat DB presses last because at the time athletes weight room here at school is being shut down and rebuilt and the Db only go up to 80lbs. i can do more than 80lbs for 8,6,4 if i do them first so i do them last. yes this workout was given to me by a strength coach because i wanted my chest routine worked around mass movements. my next 4 week routine after this one is all flies, cables, and such... so for now i am sticking with mass movements. but i think what you said about doing front military press with chest would be ok, i do my rear delts with back, and now i am thinking about doing lateral raises with back day as well.

[TheRel33]

i would have a flat barbell press in there somewhere no matter what anyone says it is the best chest builder there is

[novastepp]

chest is so hard for me to build and it discourages me a lot of times... i am trying to experiment with different 4 week routines, because everything else grows well but my chest it is slowly coming around now, but please offer any chest building insight or opinions about my shoulder/chest question. thank you for your support guys/girls, you guys/girls really don't understand how much motivation i gain from reading and chatting on here... it really helps me out! Thanks, nOva

[novastepp]

i would have a flat barbell press in there somewhere no matter what anyone says it is the best chest builder there is

my last 4 week routine was...

flat BB press(8,6,4)
incline DB press(8,6,4)
weighted dips(3 sets til failure)
decline DB press(8,6,4)
CGBP(8,6,4)

[catabolic kid]

Dont you think that 6 compound exercises in one workout is too much. Strength routines have a lot less volume than that.

[novastepp]

Dont you think that 6 compound exercises in one workout is too much. Strength routines have a lot less volume than that.

it's possible that it may be too much, but with my next routine being cables & flies, i figured it would hopefully work for mass...

[2deizel]

whats up bro i would keep chest shoulders afew days apart depending on how heavy your going give time to rest. i to had a hard time building up my chest.i was doin 8-12 reps on flat and incline bench.i started working out with a power lifter he was only lifting very heavy 2-3 reps on flat and incline thats when my chest really grew but always had a spotter it woked for me might whant to try it out

[2deizel]

cables arent a mass builder but you get good strech from db flies

[Myka]

dont work shoulders...

[cj1capp]

dont work shoulders...

copy that

[2deizel]

i would still work shoulder just give a couple days to rest when i go really heavy on chest days my front delts are sore for a day or 2

[novastepp]

dont work shoulders...

you mean at all? or just don't work them on the same day?

[novastepp]

copy that

same to you... you mean not to work them at all? or just not on the same day?

[JNel04]

chest is so hard for me to build and it discourages me a lot of times

nova, i got the same exact problem. i was thinkin bout startin a chest/shoulder day also, prolly even next week. if i end up goin through w/ it i'll let you know how it goes.

my routine looks somethin like this. keep in mind my chest is a weak point i'm trying to really get to and i consider my shoulders to be one of my stronger body parts.

Flat Bench (4 x 5)
Incline Bench (4 x 5)
Flys or Weighted Dips (3 sets)

seated military press (3 sets)
rear delts (3 sets)
lateral raises (2 sets)

*more than likely i'll be doin back the day b4 chest, so i'm gonna leave my rear delts for shoulders

[novastepp]

keep me posted bro

[2deizel]

bro if your really whant your chest to grow i would have one day dedicated just for chest with full intensity really heavy. after doing chest your shoulders are going to be beat since there there being used in your benching. do shoulders on anoyher day and start fresh dont cheat your self

[novastepp]

bro if your really whant your chest to grow i would have one day dedicated just for chest with full intensity really heavy. after doing chest your shoulders are going to be beat since there there being used in your benching. do shoulders on anoyher day and start fresh dont cheat your self

i had been thinking along those lines too for sometime, i was hoping to come here for opinions, and i thank you for yours...

[Myka]

NOOO Nova trust me...your shoulders need lots of rest...you may try talking to SC and taiboxa about it...2 reasons: your shoulders get tons of work that you dont even think about like rowing etc...also the protein synthesis is very slow in the shoulders(something like that)...Just work chest real good and your shoulders will thank you

[Myka]

i would still work shoulder just give a couple days to rest when i go really heavy on chest days my front delts are sore for a day or 2

exactly...and thats about how long my LEGS are sore...and I wouldnt dream of working them twice a week...thats why if I have a brutal leg day I will not deadlift that week and vice versa...and your shoulders are small comparatively...sooooooooo

[novastepp]

NOOO Nova trust me...your shoulders need lots of rest...you may try talking to SC and taiboxa about it...2 reasons: your shoulders get tons of work that you dont even think about like rowing etc...also the protein synthesis is very slow in the shoulders(something like that)...Just work chest real good and your shoulders will thank you

ok thanks for your thoughts, i guess it is just really flex2winny of me, but i feel like my military presses have really helped with shoulder size, and i do want to continue to do them, so when do you think would be the best time and place for that?

[Myka]

ok thanks for your thoughts, i guess it is just really flex2winny of me, but i feel like my military presses have really helped with shoulder size, and i do want to continue to do them, so when do you think would be the best time and place for that?

If I were to work shoulders I would work them on the same day as chest...interchanging which one I worked first...also interchanging the intensity...JMO

[novastepp]

yeah i think i may just throw in a couple heavy sets of military after my chest workout for a couple the next few weeks..

[Qex]

+OK I just got lost. I thought we went from resting shoulders on chest day and now we are talking about doing military presses?

[Darkness]

Dont overtrain and dont forget to EAT. Here's a tip that worked on me, I used to go heavy all the time and low reps. Plateau'd quick, started doing less weight and 12-15 reps...and my pecs are amazing now. I still do a heavy routine every 3 weeks but normally I'm in the 12-15 reps. Try it.

[novastepp]

Dont overtrain and dont forget to EAT. Here's a tip that worked on me, I used to go heavy all the time and low reps. Plateau'd quick, started doing less weight and 12-15 reps...and my pecs are amazing now. I still do a heavy routine every 3 weeks but normally I'm in the 12-15 reps. Try it.

i havent plateaued on strength yet and its been about 6 weeks. and i eat a shit load already, you should have helped critique my diet if you don't think i eat... i'm pretty much force feeding myself. but i do rest, eat, and work my ass off.

and Qex, my thread was about wether i should incorporate shoulders on my chest day, and i am not going to go all out with numerous sets, because it has come to the conclusion that my shoulders will probably trashed so military presses is all i will need IMO...

[Liftnainez]

Dont overtrain and dont forget to EAT. Here's a tip that worked on me, I used to go heavy all the time and low reps. Plateau'd quick, started doing less weight and 12-15 reps...and my pecs are amazing now. I still do a heavy routine every 3 weeks but normally I'm in the 12-15 reps. Try it.

I just started the 12-15 reps on chest as well.. i heard a few people having success with it..

[novastepp]

i will be doing something similiar in the fall...i'm going to try some hypertrophy training that the trainer from university said has helped a lot of people. he designed the program so i said i would be his guinea pig...looking forward to it...