back and shoulder days suck....can some one help me please??

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    back and shoulder days suck....can some one help me please??


    okay my shoulder and back workouts suck alot lately......im pushing myself as hard as i can in the gym as far as amount of weight im using goes..
    my back days suck as well, i come out of the gym tired....wake up the next morning and im not even sore, it really sucks because i really need to gain size in these two parts of the body!
    can any one give me some advice as to what can make the day more productive please?
    thanks alot, justin

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    change your lifts...which are???
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    sorry forgot to mention it
    ~shoulder day~
    Barbell seated shoulder press
    dumbbell upright rows
    dumbell seated lat raise
    (get front shoulders on chest days)

    ~back day~
    shrugs
    dumbbell lying pull over
    lat pull down
    pull ups
    bent over rows
    •   
       

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    prefatigue shoulders with multi variations of laterals then do presses...then wide overhand grip cable rows pulled high to hit the rears more or do overhead reverse crossovers

    for back i'd start with barbell rows and straight into pulldowns. then deads straight into that standing version of the pullover with cables. then do hyperextensions till you pass out (which my impair squats...keep that in mind)

    edit...imo your routine sucks! you NEED to change it up. not being rude but basic heavy compound movements are what build backs
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    Quote Originally Posted by just93 View Post
    sorry forgot to mention it
    ~shoulder day~
    Barbell seated shoulder press
    dumbbell upright rows
    dumbell seated lat raise
    (get front shoulders on chest days)

    ~back day~
    shrugs
    dumbbell lying pull over
    lat pull down
    pull ups
    bent over rows
    one of two things is happening. either you're overtraining or your muscles have become adjusted to your routine. try switching it out by insead of dumbells use barbells, and vice versa. just a small change can make a difference. switch your pull ups out for weighted chins or deads. hope this helps.
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    okay guys thanks alot!
    gunna try this stuff out, BTW what are hyper extentions....sorry my vocabulary is limited lol
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    Quote Originally Posted by just93 View Post
    okay guys thanks alot!
    gunna try this stuff out, BTW what are hyper extentions....sorry my vocabulary is limited lol
    using your bodyweight to work the lower back....you lay of a special bench and lean foward keeping your back straight and lift yourself up using your lower back!!! the are deadly if done right! you can also do them standing with wieght in your hand...keeps legs straight and bend over, back straight again, and lift with lower back...like roman deads with legs straighter.
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    These are my two respective routines. I try to use heavy weights, but my real goals are to use full range of motion and to achieve maximum muscle contraction during every set. I stretch and flex my muscles between each set, resting about 1-2 minutes between sets (sometimes a little more after a superset, or a deadlift). Like any routine, maximum intensity and concentration are key to success! I like to incorporate heavy power lifts, isolation work, supersets, and a few other principles to really blast my muscles every time I lift.

    Back workout:
    Pull-ups x as many sets until you get 50 reps
    (Make sure these are full range of motion pull-ups, pulling your body all the way up, then lowering yourself under control, feeling the lats stretch. After a set of any lat exercise I like to stretch the lats to their fullest.)
    Bent BB Rows 4 x 6-8
    Seated Cable Rows / V-Bar Pulldowns (Superset) 4 x 6-8

    (Like everything else, I like to concentrate on full range of motion with maximum muscle contractions. I stretch and flex after every set.)
    Deadlifts 4 x 10,8,6,4 (Power training)

    ** I do some biceps work after my back routine.



    Shoulder workout:
    Military Press 4 x 6-8
    (Full range of motion, stopping just short of locking out to keep the tension on my shoulders during the entire set.)
    Seated Side DB Laterals 4 x 6-8
    (I like seated because I can isolate my side delts better. Can't use as much weight, but I wear the muscle out.)
    Heavy Upright Rows 3 x 10,6,4 (Power Training)
    (I use a little momentum from my legs to throw the weight up, with full range of motion and good form though. Goal is to use maximum weight to make the deltoids work to their maximum.)
    Arnold Press / Rear DB Raises (Superset) 4 x 8-10

    ** At the end of my shoulder routine, I do isotension holds. This is where I grab two dumbbells (20lbs, maybe a little more) and hold them out to my sides about 6-7 inches. I hold it their until I feel a really deep burn, trying to make as many muscle fibers as possible contract, almost like letting none escape!)
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    try drinking tribulus supplements if your tired. Its a pro-hormone.....a.k.a..... your attitude changes. Especially if you're a AM junkie, drink this stuff and in like 20 min your ready to rip someone's head off. The mood dies down as your body fatigues more through your workout
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    i tried tribulus......all it did was give me a libido boost...........waste of money in my opinion
  

  
 

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