shoulders n chest - UK-Muscle Body Building Community

Deano! · 07-12-2005, 11:09 PM

shoulders -

hey ppl for ma shoulders im doing these (in this order too)

(3 sets, 10 reps, 8 reps, 6 reps)

shouler press (70kg x 6 reps max)

arnolds (25kg x 6 reps max)

mil press (50kg x 6 reps max, dont like pushing too hard on this as i lose form alot)

once ive done my first set on arnolds on 20kg for 10 reps my left shoulder aches v.bad, but this effects the rest of my workout i still push but i think because of this its effecting the weights im pushing out, is this normal though? i mean ive only been training like 7 months ish (btw my left shoulder is back to normal bout an hour after training)

Traps -

BB shrugs (220kg x 6reps max)

thats all i do for my traps, yet this is one of the best formed muscles i have, i dont know any other exercise to hit this? i seen ppl then going to do it with DB's but i dont see the point AT ALL..........

CHEST

just changed my routine a bit

normaly in this order (unless sumbody is using the equipment)

Bench press (100kg 6 reps max)

pec deck (the stack 6 reps max)

cable flys (only 7th weight down 6 reps max) i have never done flys before as i never liked them, i now know you gotta do things u dont ike also, n i actualy enjoy them now lol

anyways yesterday done chest but sumbody was using the bench so i decided to do it last and my 6 rep max was down to 80kg now its because i was too tired i think, my muscles had been done in, but does this mean im pushing to hard on my first two exercises or what? i mean im just trying my hardest all the way round but this was a bit gutting, im a bit lost?

also on them exercises ive posted above, im trying to build a bit of muscle and could do with sum decent compound exercies if you know any i can use? and what should i get rid of? ta

Ironman · 08-12-2005, 10:35 AM

In my opinion mate - you are doing to many pressing movements for your shoulders, one pressing exercise done first - I.e a compound exercise should be enough, for example, behind the neck presses - then followed by a couple of lighter exercises like side lateral raises to hit your outer delts and then bent over raises to hit your rear delts.
Barbell shrugs are fine.

Chest routine looks fine though you could try substituting one of your exercises for an incline movement to hit your upper chest. I always prefere doing incline bench's.

The reason your bench was down was simply because the other 2 exercises would have fatigued the muscle - so naturaly your last exercise will be your weakest. You should always try to do the compound exercise first as this takes up more energy than isoltion exercises.

Carnivore · 08-12-2005, 01:47 PM

shoulders play a big part in bench, which is why your lifts were down as ironman said, so id suggset chest first then shoulders.

the_gre8t_1ne · 08-12-2005, 01:55 PM

I do both on the same day

killz!

RAIKEY · 08-12-2005, 01:57 PM

solid advice from two obviously experienced BB's Deano!

hope your taking this in!

well done lads

Ironman, where do you train mate?.. you remind me of someone.........

Ironman · 08-12-2005, 01:58 PM

Deano. If you are doing shoulders and chest on the same day this is a big no no in my opinion - far to much for one workout - you need to split these body parts up onto different days. for ex my training split is as follows

sunday - chest, bi's
monday - legs
wednesday - shoulders, tri's
friday - back

This way my shoulders get a chance to recover from my chest workout before i work them directly.

Ironman · 08-12-2005, 02:01 PM

Quote:

Originally Posted by RAIKEY

solid advice from two obviously experienced BB's Deano!

hope your taking this in!

well done lads

Ironman, where do you train mate?.. you remind me of someone.........

Train up in newcastle mate.

crazycacti · 08-12-2005, 02:04 PM

where in Newc bud?

Ironman · 08-12-2005, 02:06 PM

train at a gym in fenham how about you?

crazycacti · 08-12-2005, 02:10 PM

I'm training at the Uni gym atm - but was up at Goldstar in Heaton until recently... whats the gym up there in Fenham called?

Ironman · 08-12-2005, 02:14 PM

Yeh I used to train at rafs in heaton until i moved- still do my chest there though - Fenham gyms has a gay title - Men at Work - not as good as rafs, still good though - plus I live just round the corner.

Craig660 · 08-12-2005, 02:15 PM

sorry i know this isnt relavent to this thread, but how do u start ur own thread on here trying to work it out drivin me crazy !!!!!!!!!!!

Snorbitz1uk · 08-12-2005, 02:16 PM

Quote:

Originally Posted by Craig660

sorry i know this isnt relavent to this thread, but how do u start ur own thread on here trying to work it out drivin me crazy !!!!!!!!!!!

Click on the uk-m sign find the header of the topic of thread and at top it says new thread

crazycacti · 08-12-2005, 02:21 PM

Quote:

Originally Posted by Ironman

Yeh I used to train at rafs in heaton until i moved- still do my chest there though - Fenham gyms has a gay title - Men at Work - not as good as rafs, still good though - plus I live just round the corner.

No doubt i've seen you around then mate ;) I love Goldstar it has all you want... but i'm in Jesmond atm and getting to it is a pain so i went with the cheaper and closer uni option.... heard about that gym in fenham off a few people actually.... don't really know fenham that well - only go up to the needle exchange there on westgate road...

Sorry to go off topic

Ironman · 08-12-2005, 02:24 PM

get my pins from there as well

07-12-2005, 11:09 PM	#1 (permalink)
Deano! Looking Freaky Join Date: Aug 2004 Location: N.Wales Posts: 626	shoulders n chest shoulders - hey ppl for ma shoulders im doing these (in this order too) (3 sets, 10 reps, 8 reps, 6 reps) shouler press (70kg x 6 reps max) arnolds (25kg x 6 reps max) mil press (50kg x 6 reps max, dont like pushing too hard on this as i lose form alot) once ive done my first set on arnolds on 20kg for 10 reps my left shoulder aches v.bad, but this effects the rest of my workout i still push but i think because of this its effecting the weights im pushing out, is this normal though? i mean ive only been training like 7 months ish (btw my left shoulder is back to normal bout an hour after training) Traps - BB shrugs (220kg x 6reps max) thats all i do for my traps, yet this is one of the best formed muscles i have, i dont know any other exercise to hit this? i seen ppl then going to do it with DB's but i dont see the point AT ALL.......... CHEST just changed my routine a bit normaly in this order (unless sumbody is using the equipment) Bench press (100kg 6 reps max) pec deck (the stack 6 reps max) cable flys (only 7th weight down 6 reps max) i have never done flys before as i never liked them, i now know you gotta do things u dont ike also, n i actualy enjoy them now lol anyways yesterday done chest but sumbody was using the bench so i decided to do it last and my 6 rep max was down to 80kg now its because i was too tired i think, my muscles had been done in, but does this mean im pushing to hard on my first two exercises or what? i mean im just trying my hardest all the way round but this was a bit gutting, im a bit lost? also on them exercises ive posted above, im trying to build a bit of muscle and could do with sum decent compound exercies if you know any i can use? and what should i get rid of? ta __________________ Big D 110.7kgs 19%bf

08-12-2005, 01:47 PM	#3 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	shoulders play a big part in bench, which is why your lifts were down as ironman said, so id suggset chest first then shoulders. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-12-2005, 01:55 PM	#4 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,017	I do both on the same day killz! __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-12-2005, 01:57 PM	#5 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,378	solid advice from two obviously experienced BB's Deano! hope your taking this in! well done lads Ironman, where do you train mate?.. you remind me of someone......... __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

08-12-2005, 01:58 PM	#6 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	Deano. If you are doing shoulders and chest on the same day this is a big no no in my opinion - far to much for one workout - you need to split these body parts up onto different days. for ex my training split is as follows sunday - chest, bi's monday - legs wednesday - shoulders, tri's friday - back This way my shoulders get a chance to recover from my chest workout before i work them directly. Last edited by Ironman; 08-12-2005 at 02:02 PM.

08-12-2005, 10:35 AM	#2 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	In my opinion mate - you are doing to many pressing movements for your shoulders, one pressing exercise done first - I.e a compound exercise should be enough, for example, behind the neck presses - then followed by a couple of lighter exercises like side lateral raises to hit your outer delts and then bent over raises to hit your rear delts. Barbell shrugs are fine. Chest routine looks fine though you could try substituting one of your exercises for an incline movement to hit your upper chest. I always prefere doing incline bench's. The reason your bench was down was simply because the other 2 exercises would have fatigued the muscle - so naturaly your last exercise will be your weakest. You should always try to do the compound exercise first as this takes up more energy than isoltion exercises.

08-12-2005, 02:04 PM	#8 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	where in Newc bud?

08-12-2005, 02:06 PM	#9 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	train at a gym in fenham how about you?

08-12-2005, 02:10 PM	#10 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	I'm training at the Uni gym atm - but was up at Goldstar in Heaton until recently... whats the gym up there in Fenham called?

08-12-2005, 02:14 PM	#11 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	Yeh I used to train at rafs in heaton until i moved- still do my chest there though - Fenham gyms has a gay title - Men at Work - not as good as rafs, still good though - plus I live just round the corner.

08-12-2005, 02:15 PM	#12 (permalink)
Craig660 Looking Freaky Join Date: Dec 2005 Posts: 623	sorry i know this isnt relavent to this thread, but how do u start ur own thread on here trying to work it out drivin me crazy !!!!!!!!!!!

08-12-2005, 02:24 PM	#15 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	get my pins from there as well