You circled the entire traps; upper, middle and lower
Ya it was a horrible job of circling. I was in a rush. I'm talking about the bottom half of the circle.
I have this as a back routine
Weighted pull ups: 4xMR
-alternate chin ups-
Weighted chin ups: 4xMR
Rack pulls: 4x5 80lbs each side
Bentover rows: 4x10
DB shrug: 4x10 55lbs
DB curls: 3x10-12
Incline curl: 3x10-12
Hammer curl: 3x10-12
Will I hit that area or do I have to add something else like face pulls / rear delt rows
ok so i was wondering. i was given 2 workout plans by two different experienced bodybuilders each sharing different philosophies. one being made around strength and the other being made around hypertrophy. I've said it before, strength is only a means to an end. i'm not lifting to be able to hit certain numbers, i'm lifting for aesthetics. so with those goals in mind which one fits my goals better
this is the strength one ABA BAB format obviously
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Overhead Triceps extensions 3x8
or Striaght Bar/Incline Curl 3x8
Kneeling Cable Crunch 3x10-20
oblique twist 3x20
Rack Pulls 5x5
Standing Press 5x5
Barbell Row 5x5 -10%
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20
oblique twist 3x20
this is the hypertrophy one
MON: QUADS, HAMS, CALVES, ABS
Squat or Front squat (4x6-8)
Lunge or Step up (2x8)
Leg press (3x8)
Romanian deadlift (3x6-8)
Leg curl (3x6-8)
Standing calf raise (4x8-15)
Decline situp (3x8-12)
Hanging leg raise (3x8-12)
WED: CHEST, SHOULDERS, TRICEPS
DB/BB Bench press (4x8)
DB/BB Incline bench press (4x8)
DB flye or cable crossover (2x10-15)
DB seated press (3x8)
Cable/DB Rear delt raise or reverse pec deck (3x10-15)
Cable/DB Side raise (3x10-15)
DB overhead (3x10-12)
FRI: BACK, BICEPS, FOREARMS
Deadlift (2x5) or rack pull (4x5)
Pullup or chinup (4xMR)
Bentover row (4x10)
BB/DB shrug (4x10)
BB/DB curl (3x10-12)
Incline DB curl (3x10-12)
Hammer curl (3x10-12)
For aesthetic, with goals of hypertrophy and bodybuilding the second workout is much better suited. The first one is a full body program, while it will yield results it isn't an optimal program for your goals. The potential for growth/stimulation in workout 1 especially regarding sarcoplasmic hypertrophy can not be fully realized.
Why DB seated press over Standing Overhead press?
Also, you'll find that in years to come you might develop very weak rotator cuff muscles from lack of strengthing them but meh.
Saw an article on Anabolic minds home page that demonstartes my point Best Rotator Cuff Exercises then you can follow the menshealth link at the bottom
do you think i should rotate the shoulder presses and incline bench every other week or something because when i got to shoulder presses i was pretty much unable to get anywhere close to normal weight. i usually do about 60lbs but was at 40lbs because of the 4 sets of bench and 4 sets of incline
or will the incline hit my shoulders enough that the shoulder presses become a nice add on. ideally i'd like to hit my side delts just as much as my front delts.
also outside of the DB over standing overhead press and rotator cuffs what did you think of the overall workout? also if i were to add rotator cuff workouts would i just leave them at the end of the workout.
Chances are you just can't push as much weight; because you've pre fatigued anterior delts and triceps. But I still don't get why he would recommend not doing them.
OHP does use the front delt, but it also works the middle delt when performed correctly; i.e. avoiding leaning back when pressing. Leaning back will cause your middle delts to become less activated and puts more strain on your anterior delts. Yeah well I do rotators twice per week, usually on shoulder and leg day. At the end.
There are a few exercises I myself would do in the place of others, such as close grip bench and dips are probably the BEST tricep excerises (alongside skullcrushers) for building overall mass.
With all of the presses I'm doing in that workout would it hurt to replace one tricep exercise with close grip bench?
Also should I alternate which goes 2nd between shoulder press and incline bench every week so I can push more weight for shoulders every other week?
Also he gave the option of barbell or dumbbell curls? I did barbell the first time I did the back day. I'm wondering which is a better exercise?
Just wondered if alternating would allow me to use more weight for either exercise every other week.
So despite my tricep workout being at the end of a press heavy workout I should be fine replacing a tricep workout with close-grip
Sounds good. I'll keep that in mind about biceps
will it significantly alter my gains in any way by keeping it the way it is. or would splitting up the shoulder and chest day really enhance it.
I'd recommend looking into a more organized training template such as 5/3/1 or DeFranco's Westside system. They have everything laid out with enough variability to not get bored. Once you get a better base, look into something like DC or PHAT.
My issue with those strength programs is people keep saying they arent good for Hypertrophy which is what I want. I only care about getting bigger. Strength is only a means to an end for me. Im more interested in finding great Hypertrophy workouts