Shoulder day!!

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    Shoulder day!!


    Bobo, I know you said shoulders are small and shouldn't be hit hard every week. So I was wondering if you could possibly critique my shoulder day. Thanks in advance for any advice.

    4 Supersets(dropset on 4th): Cuban Press w/ Plate raises
    3 sets (drop on 3rd) Arnold Press
    3 sets Lying Side laterals
    3 Supersets (drop on 3rd): standing side laterals w/ standing shrugs
    4 Supersets: Rear barbell shrugs w/ seated shrugs
    3 Supersets: Rows to chest (rear delt) w/ bent over lateral raises

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    20 sets for shoulders is insane IMHO. especially all those drop sets. do you recover? do you ever go up in strength?
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    1. Don't make a shoulder day.

    2. Don't do more than 4-6 sets per day. I do a total of 8 sets per week, thats is.


    Mnay people will disagree, but that is what I do and it works very well.
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    Quote Originally Posted by goldylight
    20 sets for shoulders is insane IMHO. especially all those drop sets. do you recover? do you ever go up in strength?
    Yes and yes. But I have shoulder injuries kinda often.
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    Quote Originally Posted by Bobo
    1. Don't make a shoulder day.

    2. Don't do more than 4-6 sets per day. I do a total of 8 sets per week, thats is.


    Mnay people will disagree, but that is what I do and it works very well.
    No more than 4-6 sets or excercises and do you mean for shoulder or for body part?
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    No more than 4-6 sets TOTAL of shoulder exercises. I do Arnold presses the majority of the time, thats it.
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    Quote Originally Posted by Bobo
    No more than 4-6 sets TOTAL of shoulder exercises. I do Arnold presses the majority of the time, thats it.
    And I see from that your caps are pretty jacked. I think I blast mine entirely too hard.
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    Many make this mistake. Its simply is not that large of a muscle and gets hit indirectly by many other exercises during chest/back workouts.
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    totally love arnold's for 4 sets followed by 2 sets of sloooooow side laterals following a chest workout.
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    i have friday for shoulders only - 3 sets arnold press and 2 sets of side lat raises, but i think i am going to switch that to upright rows to get the indirect work on my traps...
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    Quote Originally Posted by handzilla
    Yes and yes. But I have shoulder injuries kinda often.
    Your workout may be a reason for that. That's a ton of shoulder work and as Bobo said Delts are small.

    I work Delts after Chest so I do 3 sets of Arnolds, 2 sets of lateral raises, 2 sets for rear delts.
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    Quote Originally Posted by jminis
    Your workout may be a reason for that. That's a ton of shoulder work and as Bobo said Delts are small.

    I work Delts after Chest so I do 3 sets of Arnolds, 2 sets of lateral raises, 2 sets for rear delts.
    if you do rowing and or deadlifts, why work rear delts directly at all?
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    Quote Originally Posted by goldylight
    if you do rowing and or deadlifts, why work rear delts directly at all?
    I do rowing movements on a seperate day. And I haven't been able to do deads because of knee probs. I don't always do them but their nice to throw in the mix with reverse pec dec work.
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    I think I'll cut out the Cubans for a while and there is probably no need to do a whole 3 sets of standing lat raises after the lying side raises. But I do find that my traps respond well to high volume.
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    traps arent shoulders...

    20 sets of shoulders is prolly why you have injuries and pain

    i do about 8 sets of direct shoulders a week between two workouts... this involves arnolds, lat raises, and the hammer strength machine
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    Quote Originally Posted by Bobo
    Many make this mistake. Its simply is not that large of a muscle and gets hit indirectly by many other exercises during chest/back workouts.
    How many sets do you recommend for back? And, do you lessen your overall # of sets when / if you incorporate deadlifts???

    thx in advance
    Quote Originally Posted by Bobo
    ....no shoulder day..
    So basically you'd do, for example, front delts on chest day and rear on back day, at about 4 sets each???

    I.E.
    M: Quads
    T: Hams
    W: Chest / Front Delts
    Th: Back / Rear Delts
    F: Arms
    Sa: off
    Su: off

    is that similar to what you're talking about?
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    That split looks terrible!

    Hams the day after quads? I can only think of 1 lift that uses quads and not hams. Why not have them the same day.

    Arms the day after back?

    Where are calves.

    I would do

    Mon/Thu upper
    Tue/Sat lower
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    Quote Originally Posted by kwyckemynd00
    How many sets do you recommend for back? And, do you lessen your overall # of sets when / if you incorporate deadlifts???

    thx in advance
    So basically you'd do, for example, front delts on chest day and rear on back day, at about 4 sets each???

    I.E.
    M: Quads
    T: Hams
    W: Chest / Front Delts
    Th: Back / Rear Delts
    F: Arms
    Sa: off
    Su: off

    is that similar to what you're talking about?

    Nope, not at all.


    I can't give EVERYTHING away!!!!


    I usually incorpate shoulders w/ chest then hit them again during Bi's later in the week.
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    Quote Originally Posted by kwyckemynd00
    So basically you'd do, for example, front delts on chest day and rear on back day, at about 4 sets each???

    I.E.
    M: Quads
    T: Hams
    W: Chest / Front Delts
    Th: Back / Rear Delts
    F: Arms
    Sa: off
    Su: off

    is that similar to what you're talking about?

    YIKES! That doesn't seem like a productive split

    Take a look at this...

    Day 1: Chest/Shoulder/Tris (Incline, Lat Raises, Weighted Dips, Flies)
    off
    Day 3: Legs/Abs (calves, quads and hams) (leg press calf raises, squats, SLDL)
    off
    Day 5: Back/Bis (Pull downs/ Weighted Pullups, Hammer Strength Rows, Straight bar curls)
    off
    Repeat

    I do 3-4 working sets per body part for each exercise w/ proper warm ups and rest b/t each set. I know that sounds dumb but I take more time off b/t sets than most ppl.

    I'm a big fan of variety so I have two different workouts for that split, I listed some of the lifts I use. It's worked well for me both in terms of strength gains, recovery and size.

    Sorry to ramble on - good luck
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    Quote Originally Posted by Bobo
    .....
    I can't give EVERYTHING away!!!! ....
    So you think ...If I stick around long enough, I just may get it all j/k

    I understand, always worth a shot thx for that bit of info though

    Quote Originally Posted by kmac6225
    YIKES! That doesn't seem like a productive split...
    LOL, that's not my normal routine...my normal routine may not be much better, though...lol...maybe I'll post a thread about it so I don't hijack anymore

    I know muscles grow when you're resting, but I have a hard time hitting the gym only 3 days a week. I've done it before. I just like to be in and out before my cort levels start to skyrocket and if I did 3 day workouts, I'd be in forever!!
  

  
 

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