Hit a plateau
- 09-16-2012, 07:12 PM
- 09-18-2012, 05:50 AM
09-18-2012, 11:17 PM
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
09-19-2012, 02:26 PM
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.
09-20-2012, 05:13 AM
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.
09-20-2012, 11:25 AM
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?
09-20-2012, 11:30 AM
M.Ed. Ex Phys
09-20-2012, 12:45 PM
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
09-20-2012, 04:53 PM
09-20-2012, 05:13 PM
09-20-2012, 05:21 PM
09-20-2012, 06:09 PM
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.
09-20-2012, 08:25 PM
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.
M.Ed. Ex Phys
09-21-2012, 12:44 AM
09-21-2012, 01:23 PM
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
09-21-2012, 01:27 PM
09-21-2012, 01:55 PM
09-21-2012, 02:20 PM
It isn't that simple. There are most definitely considerable differences in training for strength and training for aesthetic. The two are also very different goals. Look at your strength athletes and look at bodybuilders natural and enhanced, alike. They are most often pretty different in a variety of ways. As you climb the ranks into elite levels the differences become increasingly apparent.Originally Posted by compudog
The reasoning behind your statement is that a stronger muscle will be able handle larger loads while training to stimulate hypertrophy and as a result will increase potential for growth. In that you are correct but to put the two on a parallel and say they are one in the same doesn't make any sense. Strength is extremely useful as a bodybuilder, but it is not the main concern just a means to a goal, as stated by the OP.
As in anything there will be exception and there are genetic freaks that cross over between the boundaries. They posses incredible strength along with aesthetically pleasing physique but in the majority this doesn't happen. Show me a bodybuilder who can squat 1000+, you'll be hard pressed to do so. On the other hand show me a powerlifter with lower lat striations and quad separation, it won't happen.
09-21-2012, 02:29 PM
09-21-2012, 02:40 PM
Originally Posted by RodjaI knew someone was going to post up some one that was a successful powerlifter and bodybuilder. In most cases this does not happen and the training does differ significantly. To say they are one in the same isn't the best way to put it.Originally Posted by NYiron
09-21-2012, 03:18 PM
M.Ed. Ex Phys
09-21-2012, 04:29 PM
I agree with you as well. I may have been going to the extremes on either end but it was in attempts to define the differences. My thought process was as such due to the post that attempted to blend the two seamlessly as one in the same. But at any rate, both athletes can benefit from a little crossover into the varying training approaches. I myself identify as a bodybuilder but still love me a good ol' ME and DE day.Originally Posted by Rodja
09-21-2012, 07:24 PM
so i looked at some of those programs that stress making each day about a compound movement. and i basically tried to mold the previous workout i was on around it.
attempting in someway to get the best of both worlds. essentially the same exercises just moved it to a 4-day split as opposed to 3-day
the legs and back/biceps days would remain the same
but the difference is obviously in splitting up the 2 push days.
i was thinking something along these lines.
rear delt raise
overhead tricep extension
i'm not sure if anyone thinks this is better, or if it is worse. just assuming this may allow for a better shoulder workout. the only thing that i'm on the fence about is the amount of tricep work.
CGBP, dips, overhead extension, skull crushers in one week seems like a lot. now they are separated by a couple days each, but just wondering if thats too much tricep volume for 1 week
09-26-2012, 02:29 PM
tried the 4 day split, thought it would be a good idea to do military press for 4 sets and then 2 sets of dumbbell presses at a lighter weight. 40lbs.
well that was a mistake because my left shoulder just couldn't make it through the lateral raises exercises, so obviously i need to take away the 2 dumbbell sets and just stick with the 4 sets of military.
especially since my tricep part of the workout suffered a little with the extra presses.
trial and error i guess.
also my lats are slightly sore. not sure if thats normal with military presses
09-28-2012, 04:35 PM
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