so ive been thinking about adding a extra shoulder day to my routine. reason being i dont really get sore at all after a shoulder workout. EVEN though people say being sore is not an indication of a good workout, i feel as though i can do another shoulder workout the next day. i heard somewhere that shoulders can take a a great amount of stress in shorter intervals compared to the chest or biceps. should i up the intensity of my shoulder workout? or just do the same routine twice. my routine is:
Arnold Press OR military press ? 3 sets, 8-6-6
Shrugs ? 3 sets, 12-10-10
Front, Side Raises ? 3 sets, 8 Reps
Reverse Fly ? 3 sets, 8 reps
and im thinking about adding those laying lateral raises i read about on the site
so 2 days a week? or just more sets/reps in 1 day?
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02-10-2010, 12:24 AM #1
how often do you work out shoulders?
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02-10-2010, 12:35 AM #2
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02-10-2010, 12:38 AM #3
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02-10-2010, 12:52 AM #4
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02-10-2010, 12:55 AM #5
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02-10-2010, 01:07 AM #6
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02-10-2010, 01:23 AM #7
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02-10-2010, 01:26 AM #8
- Join Date: Apr 2009
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 397
- Rep Power: 198
It's dependant on your recovery, i'm currently working the shoulders twice a week to see if i can get more gain. As long as you listen to your body and you feel you can do more shoulder work then it should be fine.
Also stimulate your shoulders more by variating your exercises; do barbell press/ dumbell press/cable so you can recruit more muscle fibres.InsanE
"A bigger muscle is a stronger muscle" - Bruce lee.
Current
Squat 363 pounds
Deadlift 380 pounds
Bench 286 pounds
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02-10-2010, 01:34 AM #9
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02-11-2010, 12:38 PM #10
okay thanks guys, yesterday i did that whole workout listed above, but i just added 1 or 2 more sets to each exercise and that did the trick. the reason being i have a whole day for shoulders is because my shoulders are really small, and if anything, that's something that I really need to focus on and gain mass with it. plus it works out for me :P
mon-chest
tues-back
wed-shoulders
thurs-bi's/tri's
fri-legs
sat/sun-off
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06-27-2013, 08:12 PM #11
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06-27-2013, 08:19 PM #12
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06-27-2013, 08:58 PM #13
You'll train your front deltoids on chest days, so I mainly focus on training my lateral and rear deltoids on my shoulder day. Right now I don't bother doing shoulder presses but lateral raises and bent over raises on shoulder day.
The thing is, currently I also train my rear delts again on Sunday, the day before I do chest because it benefits your shoulder's stability when pressing. I'm trying to build my rear delt as much as possible because only recently I found out how important of a muscle they are. Mine have always been lagging compared to by anterior deltoids.Last edited by new64chevy; 06-27-2013 at 09:04 PM.
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06-27-2013, 09:03 PM #14
I do 3x10 lateral raises on push day
2x12 reverse machine flyes on pull day
3x8 DB shoulder press on leg day
I can't press to my potential on push day so I do them on leg day when I'm fresh. Just warm up use bands, cables external rotation/internal, etc hell even 12+ rep face pulls can warm the RC upGym PR's
Squat - 325lbs
Bench - 225lbs paused
Deadlift - 405lbs x 3
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06-27-2013, 09:06 PM #15
i do it once a week, like everything else cept abs and sometimes arms. cause my joints suck lol.
i hit the rear delt on back day with different rowing grips. front delt gets it hard on chest day from benching.
standing BB press- 5x8-10
side laterals- 5x12-15- dropset after the last set till i can only do 15lbs for a few. great pump. so its more like 8 sets
hammer shoulder press- 4x10 (might stop this, hurts RC sometimes)
upright rows- 4x10-12
sometimes reverse flys, but its rare and only if i didnt row alot on back day.
thats it for me.Chew Crew
MFC
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06-27-2013, 10:14 PM #16
If you are worried about not being sore enough (not that it is an important indicator) it's because you aren't working out hard enough. The answer isn't to add more days, I'd bet that you are already training your shoulders too often, the answer is to learn to train them properly.
Do the right exercises, proper form, work the muscles, train with intensity. Don't just go through the motions.
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06-27-2013, 11:21 PM #17
Time under tension is a key to doing shoulders for me anyway! Unless im doing a barbell shoulder press I don't go heavy, I work on keeping my delts under tension expecially doing reverse flys because my rear delt is harder to build up unlike the others.
I do
Barbell shoulder press- 5x10-12
lateral raises- 4x20
reverse flys - 4x20
And sometimes I finish with a dropset of raises, or the machine . Just make sure you keep the muscle under tension!
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07-31-2014, 11:52 AM #18
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07-31-2014, 12:56 PM #19
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07-31-2014, 12:56 PM #20
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11-10-2017, 10:44 PM #21
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