I work my chest/biceps together and back/triceps what day should i work shoulders?
You should probably be doing chest/triceps, and back/biceps, instead of the opposite. Dips hit your triceps, rows hit your biceps. I can't remember the last time I did any bicep isolation exercises. A solid back routine targets them just as effectively.
At 48, my shoulders are still striated, and my so-called friends are jealous. Ha ha ha. Since you use the gym, heeeeeere's Franco http://www.bodybuilding.com/fun/franco2.htm
You could break it into groups of 3 ( back, triceps, shoulders) ( chest, biceps, legs ) This is a catch 22. If you work your back and biceps on the same day the biceps are being used during most back exercises ( lat pulldown, rows ). Therefor you are fatiguing the biceps while performing the back exercises which may decrease your ability to effectively train the biceps in the same day. Flip side, if you work in groups of three as suggested above and do not give your body ample time to rest you may fatigue the triceps the first day and then you are trying to use them the second day when performing chest exercises. I'm not sure how often you exercise, how many days between work outs, if you perform aerobic exercise as well. That may be the deciding factor as to how you put together your workout.
Sorry. I dont care how hard you hit your back it doesnt target your biceps just as effectively as isolation exercises. As for the OP I would do your delts on your back day and your chest with bi and tri. You dont need to do a lot. Two exercises each and six sets with max intensity will be good.
It's simply an opinion though. For every 10 people that do chest/tris and back/bi's, there are 10 that do the exact opposite. And then a whole other group, such as my self that mix up which day I work tris. And depending on which way you lean, you can work your lower chest doing dips. +1 on bicep isolation. I feel so much more burn doing them on their own. And imo, working traps with shoulders is ideal. My typical shoulder day consists of these excercises: Shoulder Press Upright Rows Bent Over Lateral Raises Side Lateral Raises Front Raises I don't necessarily do all of these every time. But I do do at least 3-4 of them. You really have to try a variety of reps and sets to see which brings the results your looking for. I recently switched from your standard 3x10 to a heavy 4-6sets x 4-6reps. Meaning I can get to 4, but it's a small struggle to do more than 6. I've had decent results in the 4 weeks I've done this. But still a long way from where I want my shoulders to be. I actually did things a bit different yesterday doing side lateral raises 10 reps with 20lb dumbbells, immediately to 15lb dumbbells for 10 reps. My shoulders were feeling really good. The same for front raises. From what I've read, the popular consesus is that shoulders require lighter weight, higher reps. And from watching the big guys in the gym with phenomenal shoulders it works.
Depends on why you're working out in the first place. I don't care if my arms are bulging. When I work out, I'm there to gain functional strength, not to attract the attention of 16 year-old girls. Biceps are one of the most useless muscles so I'm not going to waste any of my precious time working them out. I laugh at the people that go to the gym and do 4 or 5 different bicep exercises. Sorry, this is simply a matter of opinion and do not take it personally. All I know is that my arms look damn good and I don't think I've targetted them in over 2 years.
Yes of course you are right. It does depend on why you are working out. So I dont know why you laugh at the people who want bodybuilders arms and hit them with multiple sets and exercises. Its actually quite enjoyable pumping your arms up 2 inches bigger than normal. Maybe they are laughing at you as you work your core with functional exercises. Just sayin.
That seriously is one of the most ridiculous comments ever. I find it funny that you say they are useless. This isn't a shot at you, I'm just wondering why you consider part of your arm useless?
The only function the bicep serves to perform is bending your arm. The only reason 99.99% of the the population works out their arms (biceps) is for purely aesthetic purposes.
You are definately working tri's and shoulders and back when doing bench!!!! ;o) If you want to break it up into 3 days I would suggest bench and back first day. Shoulders first then tri's second day. Third day legs and bi's. 4th day off , and next start over again. (and just in case you are not too hardcore, do bi's before legs so you don't fall over!! ;o) This routine will hit each group for maximum growth. I have used it for many years and found it to work the best, Scott
work your shoulders the day u work your legs. if u do it the same day as ur chest or back, u won't be able to gbe 100% effort to build your shoulders. clean and press, military press, arnold press, front raises, lateral raises...just to name a few exercises.
I've been working out regularly for over 30 years. I used to train two body parts, and for shoulders, it was usually shoulders/legs. Depending the level you are working out, gyms are usually full of steriods and other assorted drugs, and for those guys, a shoulder workout is a serious thing. For me personally, I just enjoy working out, staying healthy, and fit. Now, with the exception of bi's/tri's, I'll do shoulders as a complete workout, same with legs, chest, back. I've actually had better gains working once a week on a body part, rather than the twice a week I used to do. I use the ab roller regularly, which involves a lot of shoulders!, so they stay tight whether I do shoulders or not!! However I always include, side, rear, and front rotator cuff exercises. (and rhombiod exercise) So far at 50 years old, I've never had a shoulder injury - ever. Take a look at the rotator cuff click here , I find many lifters, spend endless hour building the outside of the shoulders, without building the inside - sooner or later something has to give!!!
You need to work your entire body no easy way out. Depends is your body strength curve proportioned without weakness throughout? Typicaly its best to work out the same muscle groups to failure per workout. During a pressing movement your involving triceps and more than likely pectorals and shoulders-traps and to lesser degree back muscles, forams and neck muscles. Focus on heavy compound exercises before you move to isolation(exception abs-rotator exercises light). 1. Monday Chest followed by Shoulders finaly triceps, abs, 5krun, stretch 2. Tuesday 5k run abs stretch 3. Wednesday Legs abs 5k run stretch 4. Thursday 5k run abs stretch 5. Friday Back biceps 5k run stretch 6. Saturday party eat your heart out 7. 5k run, abs stretch, message and sauna 1.5 grams of protein per body weight to maintain current weight while acheiving single digit body fat compisition and bringing your heart rate less than 60bpm and 110/60 blood pressure. That pretty much sums it up, once you go past this you can join martial arts gym to kill the platue.
I use a 5lb plate or low-medium resistance rope for these 3 exercises I have noticed less irritation(swelling) as a result of these exercises. You can only develepe these muscles with light weights and many controlled repetitions. You can lean over and make circles increasing the area without any weights with controlled movements think of this muscle group as one giant fast twitch fiber.
Wow, didn't realize how hard it was to find a video of external shoulder rotations to show you!!! At the end of a shoulder workout, I do rotators. There are multiple ways of doing the same exercises, but the most effective ones, are the exercises that use the least amount of joints to perform your set, thus isolating the muscle you wish to 'isolate'. Exercise One; for mid-rotator. Very light weight, and I mean start with 5 lbs. Lie on your left or right side on the bench press. So lets assume you lie on your left side first. With your right arm fully extended, so your right hand is over your right hip. Hold the dumbell palm down, 1 inch above your hip. Raise your arm, still fully extended (slight bend), 7 inches and hold. Lower back to 1 inch and hold. If you can do more than 10 the weight is to light, if you can't do ten, the weight is to heavy. Turn to your other side, and repeat with your opposite arm. 3 sets, 10 reps. Exercise Two. External Rotation, rear rotator; you are going to place your feet on the floor, and your shoulders perpendicular to the bench (like your doing a pull over). One arm at a time, the rear rotator will be at least twice as strong as your final exercise - the front rotator. With shoulders on the bench (perpendicularly on the bench) YouTube Video this video is basically the movement, except your lying with your shoulder on the bench press bench. One arm at a time, your arm from the shoulder to the elbow, straight out with your forearm 90 degrees, so your hand holding the dumbell is straight up. From this position, lower your upper arm backwards 90 degrees, and return to straight up. ( your palm is facing forward). Again 10 reps, switch arms, 3 sets total. Exercise Three, External Rotation, front rotator; exact same as above, except instead of dropping your forearm backwards, your dropping it forward, again palm facing forward. Drop 90 degrees. Always keep your shoulder and upper arm in line, only your forearm is moving position. Same one are 10 reps, next arm, 3 sets. Rhomboid, basically the same exercise as doing mid shoulder on a pulley, remember how your thumb drops below the outside of your hand, like your pouring a cup of tea, which kicks in Anterior (mid) shoulder delt., except drop your knees on the floor, one arm at a time, single pulley, from behind your back, again just like mid shoulder to the front, except you are doing the identical exercise behind your back. ======================================================================================== http://www.youtube.com/watch?v=O0cuF-iLk9s this video shows front rotator, the reason this is not effective, look at the movement of the upper arm, the rotator is not isolated, by lying on the bench you isolate it. Note; this guy is doing the front which is the smallest part, and missing 90 degrees of the rear. http://www.youtube.com/watch?v=Ro6dqaZ13KY&feature=related here is a guy with the right idea, see how the upper arm is solid, but it still isn't as effective as lying on the bench, because you get the benefit of gravity while working with the dumbells. I'll see what else I can find, good luck with the shoulders.
On the day you do your triceps/chest, you would likely do your anterior and medial deltoid (the frontal/side shoulder). On the day you do back and biceps, you would do the posterior (back of shoulder). Thats how I do it anyhow.
My routine is Monday Chest Tuesday Tri / Cardio Wednesday - rest Thrusday Shoulders Friday Bicep/Back Sat Cardio Sun - rest as for shoulders, military press is really good, flys, row, i usually do 3 sets 6 to 8 reps, with 1 set of light weight to check form and do warm up. once i reach 8 reps i add weight and go back to 6.
