MEMBER LOGIN

Results 1 to 19 of 19
  1. #1
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Unhappy where to put shoulders

    Just got back from doing legs

    anyways I planned on doing shoulders after, but my workout partner was done after the legs so this is like the 3rd or 4th time skipping shoulders ... I want to include shoulders in my workout but not sure where to put them so they get enough rest. I was thinking about adding a few sets of shoulder presses (DB or barbell) after chest. Is this a good idea? If you have any suggestions on where I should put my shoulder day please feel free. OR should I just add in a fourth on day? ...but anyways if I should add a fouth day please arrange whatever is necessary

    (i workout with my partner who is my brother)

    here is what my on days look like.

    monday - chest/tri
    wednesday - back/bis
    friday - legs


    thanks

  2. #2
    Seasoned M&S Veteran Spartigus's Avatar
    • Join Date
      Dec 2007
    • Posts
      5,356
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Sydney, Australia
    • Reputation
      30,047,922
    • Rep Power
      300,517

    Default

    Do them on leg day, example.

    Squats 5x8
    RDL 3x8
    Overhead Press 3x8
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  3. #3
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Default

    my leg day looks like this, which is why he doesn't want to stick around to shoulders after because then we would be staying longer...

    barbell squats
    (i did DB lunges cause he didn't like them for some reason)
    smith machine hack squat
    leg extensions
    seated calf raised (i superset those with standing to get the burn going even more)

    I try to work all the muscles for legs...I guess I ran out of time and didn't do the abductor/adductor machines

    I do deadlifts for back and i don't do hamstrings on leg days cause of deadlifts

  4. #4
    Seasoned M&S Veteran Spartigus's Avatar
    • Join Date
      Dec 2007
    • Posts
      5,356
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Sydney, Australia
    • Reputation
      30,047,922
    • Rep Power
      300,517

    Default

    Quote Originally Posted by youngbuilder View Post
    my leg day looks like this, which is why he doesn't want to stick around to shoulders after because then we would be staying longer...

    barbell squats
    (i did DB lunges cause he didn't like them for some reason)
    smith machine hack squat
    leg extensions
    seated calf raised (i superset those with standing to get the burn going even more)

    I try to work all the muscles for legs...I guess I ran out of time and didn't do the abductor/adductor machines

    I do deadlifts for back and i don't do hamstrings on leg days cause of deadlifts
    It looks like you have too many bad exercises choices for leg day.

    Just do :-

    Back Squats
    Front Squats (if you want to hit the quads a little more)
    RDL (you can do them as well as deadlifts, infact I would say you should be doing both)
    Overhead Press

    No need to do calf raises (deadlifts and squats hit the calves), adducor/abdductor machine (as a correctly performed squat will hit your adductors and abductors hard) and anything on the smith is bad (not really but hack squats arent a good choice for you right now).
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  5. #5
    VENI VIDI VICI Gabro's Avatar
    • Join Date
      Oct 2010
    • Posts
      3,589
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Mt. Olympus
    • Reputation
      70,437,445
    • Rep Power
      704,400

    Default

    I will do a 4 day split

    Chest
    Back
    Off
    Legs
    Shoulder
    Off
    Off

    You can add tris in chest or shoulder day and biceps in chest or back day, I prefer chest/bis and shoulder/tris
    I do not count reps, I make every rep count !!

    175cm/75kg

  6. #6
    Seasoned M&S Veteran Spartigus's Avatar
    • Join Date
      Dec 2007
    • Posts
      5,356
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Sydney, Australia
    • Reputation
      30,047,922
    • Rep Power
      300,517

    Default

    Quote Originally Posted by Gabro View Post
    I will do a 4 day split

    Chest
    Back
    Off
    Legs
    Shoulder
    Off
    Off

    You can add tris in chest or shoulder day and biceps in chest or back day, I prefer chest/bis and shoulder/tris
    The only problem with a split like that is you end up doing too much pushing and not enough pulling, this can create shoulder issues.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  7. #7
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Default

    Quote Originally Posted by Spartigus View Post
    It looks like you have too many bad exercises choices for leg day.

    Just do :-

    Back Squats
    Front Squats (if you want to hit the quads a little more)
    RDL (you can do them as well as deadlifts, infact I would say you should be doing both)
    Overhead Press

    No need to do calf raises (deadlifts and squats hit the calves), adducor/abdductor machine (as a correctly performed squat will hit your adductors and abductors hard) and anything on the smith is bad (not really but hack squats arent a good choice for you right now).
    Alright, when I do deadlifts...I keep the weight on my heels. I never go on my toes or the front half, is this correct? and RDLs(romanian) are majority of my hams, correct?

  8. #8
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Default

    Quote Originally Posted by Gabro View Post
    I will do a 4 day split

    Chest
    Back
    Off
    Legs
    Shoulder
    Off
    Off

    You can add tris in chest or shoulder day and biceps in chest or back day, I prefer chest/bis and shoulder/tris
    thanks for your input. will consider a 4day.

  9. #9
    Seasoned M&S Veteran iRoCx45s's Avatar
    • Join Date
      Jun 2011
    • Posts
      2,128
    • Years Exp
      1-2 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      USA
    • Reputation
      12,436,908
    • Rep Power
      124,388

    Default

    I perform shoulders with triceps. My workout looks like this....

    Day 1 - Chest/Biceps/Abs
    Day 2 - Quads/Hams/Calves
    Day 3 - Off
    Day 4 - Shoulders/Triceps/Abs
    Day 5 - Back/Traps/Forearms
    Day 6 - Off

    Rinse. Repeat.
    It's clobbering time!

    Show up, dominate, go home.

    PM me for Facebook/Twitter/etc. contact info

  10. #10
    Coming Up The Ranks
    • Join Date
      Jan 2012
    • Posts
      195
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      leeds
    • Reputation
      28,364,102
    • Rep Power
      283,649

    Default

    4 day split best option i reckon, i do:

    Mon: Shoulders/Triceps
    Tues: Back/Biceps
    Weds: Off
    Thurs: Chest
    Friday: Legs

  11. #11
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Default

    thanks for everyone's comments. Really helpful. thanks

    P.S. if you didn't get repped it's because I need to spread them out more lol

  12. #12
    Seasoned M&S Veteran Spartigus's Avatar
    • Join Date
      Dec 2007
    • Posts
      5,356
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Sydney, Australia
    • Reputation
      30,047,922
    • Rep Power
      300,517

    Default

    On a 2nd thought, with less than 6 months experience, I would say full body 3x a week.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  13. #13
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Default

    Quote Originally Posted by Spartigus View Post
    On a 2nd thought, with less than 6 months experience, I would say full body 3x a week.
    been working out longer than that (just not consistently). Been going 3x or 4x a week for a couple of weeks now. Just came back to this site a little while ago. didn't update it...I'm at 170 now. 6ft athletic build. Need to pack on more muscle mass.

  14. #14
    Seasoned M&S Veteran Spartigus's Avatar
    • Join Date
      Dec 2007
    • Posts
      5,356
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Sydney, Australia
    • Reputation
      30,047,922
    • Rep Power
      300,517

    Default

    Quote Originally Posted by youngbuilder View Post
    been working out longer than that (just not consistently). Been going 3x or 4x a week for a couple of weeks now. Just came back to this site a little while ago. didn't update it...I'm at 170 now. 6ft athletic build. Need to pack on more muscle mass.
    Thats good. Squatting frequently in a week will make you bigger.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  15. #15
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Default

    Quote Originally Posted by Spartigus View Post
    Thats good. Squatting frequently in a week will make you bigger.
    Yes, I love squatting, but ever since whatever happened to my left hip (about a year ago today and i'm getting chriopractic work down which seems to be helping) my squat form is not great. I still manage to drop my chest down rather than keeping it up. I remember asking people who were squatting next to me how my form was. They told me my hamstring were too tight (I keep stretching off and on after workouts and at home). The person recommended me putting my heals on a 10lb plate to correct my posture. What are your thoughts on this? However I think I'm conscious that I will fall back, but doing the best I can to keep my chest up.

  16. #16
    Seasoned M&S Veteran Spartigus's Avatar
    • Join Date
      Dec 2007
    • Posts
      5,356
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Sydney, Australia
    • Reputation
      30,047,922
    • Rep Power
      300,517

    Default

    Quote Originally Posted by youngbuilder View Post
    Yes, I love squatting, but ever since whatever happened to my left hip (about a year ago today and i'm getting chriopractic work down which seems to be helping) my squat form is not great. I still manage to drop my chest down rather than keeping it up. I remember asking people who were squatting next to me how my form was. They told me my hamstring were too tight (I keep stretching off and on after workouts and at home). The person recommended me putting my heals on a 10lb plate to correct my posture. What are your thoughts on this? However I think I'm conscious that I will fall back, but doing the best I can to keep my chest up.
    Post a video of your squat. But it is most likely nothing to do with hamstring tightness. If your hammies were tight your pelvis would probably tilt a bit, but more likely is hip mobility.

    What issue did you have with your hip?

    What made you chose a chiro over a physio?
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  17. #17
    Psychosociety Graeme's Avatar
    • Join Date
      Oct 2008
    • Posts
      8,203
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Sudbury
    • Training Log
    • Reputation
      44,979,574
    • Rep Power
      449,847

    Default

    Legs
    Chest/Biceps
    Off
    Back/Deadlifts
    Delts/Triceps
    Off
    Off

    Squat - first and foremost, there is no reason to not do these other than injuries.
    Walking DB Lunge
    Romanian Deadlift
    Leg Curl

    Do shoulders on a separate day, if your goal is to build muscle focus on the heavy overhead pressing, and throw in some lateral/bent over lateral raises to hit the other heads of the delts.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  18. #18
    Regular Poster
    • Join Date
      Mar 2010
    • Posts
      322
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      canada
    • Reputation
      161
    • Rep Power
      12

    Default

    Quote Originally Posted by Spartigus View Post
    Post a video of your squat. But it is most likely nothing to do with hamstring tightness. If your hammies were tight your pelvis would probably tilt a bit, but more likely is hip mobility.

    What issue did you have with your hip?

    What made you chose a chiro over a physio?
    about a year ago around this time prob in feb, last big snowfall after shoveling I came inside and I had to lay down. I had pain near my lower back, it seemed to be in the left side of my hip. Over time the pain lessened and became a discomfort while sitting. I was still able to workout, sorta relieved the pain for a bit. At this point I started soccer and the left upper thigh I think where the Psoas Major or the Illiacus got inflammed as I ran faster.

    I had acupuncture on that, but didnt seem that was the problem, still felt discomfort in the left side of my hip. I went to an Osteopath, I told her my problem, she told me something in the end of the lower back/ where it connects with my hip was sorta tilted or twisted something along those lines. anyways I didn't find that to help, went to get a massage the person told me the same thing as the osteopath. I went for a massage after that, they told me same thing. Finally I realized it has to be a bone problem. So I've been going to a chiro, hopefully this will get better. The chiro told me my body has been used to that position for about a years time now, so it has to correct itself.

    anyways...I'm still able to squat, i just dont like my form. I also have a exaggerated lordotic curvature which is my lower back curve goes in more, so I have a bit of a tilt forward, but I stand or walk, I balance it out.

  19. #19
    Just joined M&S
    • Join Date
      Mar 2012
    • Posts
      5
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Japan
    • Reputation
      10
    • Rep Power
      0

    Default

    Hey youngbuilder,

    I sometimes run into the problem of not having the time to do everything. I usually group shoulders with chest and triceps.

    You could try speeding up the pace of your workout with supersets or shorter rest periods. Another option might be your training split. You instead of thinking of your workout as a a seven day a week thing. Think of 10-day cycles...it may give you more time to fit everything in and schedule appropriate rest periods. I hope that helps. Keep experimenting, I'm sure it'll work out.

 

 

Similar Threads

  1. shoulders
    By adma01 in forum Beginners Questions & Advice
    Replies: 1
    Last Post: 03-29-2009, 11:54 AM
  2. Shoulders
    By Falcon15 in forum Muscle Building
    Replies: 7
    Last Post: 02-25-2009, 06:54 AM
  3. Shoulders
    By Samefing in forum Beginners Questions & Advice
    Replies: 3
    Last Post: 11-20-2008, 10:39 AM
  4. shoulders & Tri's
    By HDJoe in forum Muscle Building
    Replies: 2
    Last Post: 05-22-2008, 12:34 PM
  5. What to do now shoulders?
    By FP3065 in forum Exercises
    Replies: 1
    Last Post: 05-19-2008, 08:37 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •