False advice??

[woodsy88]

Recently I read an article in a friends bodybuilding book that talked about a shoulder building workout. The workout was as follows:

perform all exercises without a break and at same weight, 8 reps (16 if alternate arms), after performing all the exercises have a short break and repeat. total of 3 sets.

Front dumbell raise
Straight arm lateral raise
bent arm lateral raise
upright row
bent over rear delt flies
military press

The article stated that you must keep the weight constant because you'll build your anterior, (lateral)? and posterior deltoids to the same size. As a current aatomy student I have done extensive study of the shoulder girdle and what muscles are used in things such as flexion, abduction etc. I may be wrong or just slightly confused, but different types of movement use different muscles. Wouldnt this mean that some of these exercises arent using as much of the deltoids as the others?

I tried the workout and it produced a hell of a burn, and certainly fatigued my muscles. But I would like some clarification of my thoughts.

Has anyone else experienced this sort of misleading advice.

[Hugh Jazz]

What so the same weight for military press as the raises???

[woodsy88]

Yeah its pretty diffcult as you dont have a rest between each one..... I think its called tri sets??? but surely you cannot get the same sort of gain?

[DJAuto]

Originally Posted by woodsy88

I may be wrong or just slightly confused, but different types of movement use different muscles. Wouldnt this mean that some of these exercises arent using as much of the deltoids as the others?

Well, obviously the lateral raises would increasingly target the lateral deltoid. However, it certainly does hit the rest of the shoulder, although to a lesser degree. For example, shoulder presses hit the lateral deltoid rather nicely. That doesn't mean that isolation work should not be done, though.

The workout states to maintain the same weight throughout your sets, but to have no rest period in between the movements? So, basically you are performing supersets? The routine seems a bit confusing and in my opinion ineffective, especially if rest periods are eliminated and military press is last on the list.

[woodsy88]

See what I am thinking thought is that some of these exercises will use the pectoralis major, teres major, latissimus dorsi, deltoids, trapezius.... wouldnt this mean that some exercises will favour the deltoids more in some and less in others. I think the purpose of the exercise is to cut up really rather than gain. As for the supersets... thats what i thought. But it was a pro BB who wrote this. :S

[DJAuto]

Originally Posted by woodsy88

See what I am thinking thought is that some of these exercises will use the pectoralis major, teres major, latissimus dorsi, deltoids, trapezius.... wouldnt this mean that some exercises will favour the deltoids more in some and less in others. I think the purpose of the exercise is to cut up really rather than gain. As for the supersets... thats what i thought. But it was a pro BB who wrote this. :S

Well, every movement will indirectly hit something. You are correct. A extremely intense, virtually no rest routine is usually not the best for bulking.

You have to remember that what works for pro bodybuilders may not always work for us. In terms of capability and endurance, we are way out of league when compared to them.

[woodsy88]

Haha very true, its a good exercise if you like the burn, but its a bit too fatiguing and you dont feel it much the next day.

[DJAuto]

Originally Posted by woodsy88

Haha very true, its a good exercise if you like the burn, but its a bit too fatiguing and you dont feel it much the next day.

You're better off having adequate rest periods between sets. The choice of movements in the routine isn't too bad.

[woodsy88]

I wont be using it, i was just tesing it for a mate.