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  1. #1
    Registered User sross1988's Avatar
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    Should shoulders have its own day?

    recently I have been giving shoulders their own day....

    first day: chest
    second day: shoulders
    third: back
    4th: arms
    5th: core...


    need a tune up of my routine... any reccomendations would help?

    should i be splitting these muscle groups like this?
    ROSSY
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  2. #2
    Registered User EPMD's Avatar
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    The problem with shoulders is that they are involved in your chest and back days too. So by working them on the second day, your shoulders will be fatigued for your back workout the next day, limiting your effectiveness there. Also, your shoulders will be fatigued themselves after your chest workout on the first day. If you are going to put shoulders separately in your template above, then do this:

    Day 1: Chest
    Day 2: Back
    Day 3: Core
    Day 4: Shoulders
    Day 5: Arms

    And get some legs in there!
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  3. #3
    Registered User Billianaire's Avatar
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    Well said EPMD, shoulders should definitly have their own day, just keep it well spaced from chest day. I usually like to do traps along with shoulders, something to consider...
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  4. #4
    Registered User svillasenor's Avatar
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    yea have a bigger split because you do utilize some shoulder in your chest workout epically if you do incline.
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  5. #5
    Get BIG & ripped armaster's Avatar
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    Why don't you have legs in there?
    Here is my routine:
    Mon = chest
    Tues = legs
    Wed = arms
    Thurs = back
    Fri = Shoulders
    Sat & Sun cardio
    I do some cardio everyday and core every other day.
    Last edited by armaster; 02-24-2009 at 01:25 PM.
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  6. #6
    Slowly getting bigger!! dkemano42's Avatar
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    No day for legs??

    DK
    "After all is said and done, a lot more will have been said than done will have been done!"
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  7. #7
    Keto 3/16/09 - 5/16/09 buwaleed's Avatar
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    don't mean to hijack here, but what do you guys mean by core?
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  8. #8
    Registered User sross1988's Avatar
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    i have legs incorporated in my "core" day...

    core day:

    squats,
    dead lifts,
    cleans,
    abs
    ROSSY
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  9. #9
    Registered User sross1988's Avatar
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    thanks for all of the feed back!! much appreciated
    ROSSY
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  10. #10
    it's magic inside Cheekz's Avatar
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    Originally Posted by EPMD View Post
    The problem with shoulders is that they are involved in your chest and back days too. So by working them on the second day, your shoulders will be fatigued for your back workout the next day, limiting your effectiveness there. Also, your shoulders will be fatigued themselves after your chest workout on the first day. If you are going to put shoulders separately in your template above, then do this:

    Day 1: Chest
    Day 2: Back
    Day 3: Core
    Day 4: Shoulders
    Day 5: Arms

    And get some legs in there!
    agreed, great info


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    haha sup patna
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  11. #11
    Keto 4 life Seyton's Avatar
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    I would not give shoulders their own day. i would definitely mix shoulders with legs on a day. that is what i do and it works out really well.

    if for some reason they hurt or you dont think you can do them with legs then dont.
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  12. #12
    Registered User Orlando1234977's Avatar
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    At 175 pounds I'd say no, you're not advanced enough to warrant a special day for shoulders. It will only delay your advancement. Hit them the same day as chest and triceps so you can hit them all again without waiting for different parts to recover.

    Down the line, when you need more volume to progress, then look into splitting thing up more.
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  13. #13
    it's magic inside Cheekz's Avatar
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    Originally Posted by Orlando1234977 View Post
    At 175 pounds I'd say no, you're not advanced enough to warrant a special day for shoulders. It will only delay your advancement. Hit them the same day as chest and triceps so you can hit them all again without waiting for different parts to recover.

    Down the line, when you need more volume to progress, then look into splitting thing up more.
    what do you mean by "advanced"?
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  14. #14
    Registered User Orlando1234977's Avatar
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    Originally Posted by Cheekz View Post
    what do you mean by "advanced"?
    The act or process of moving or going forward.
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  15. #15
    it's magic inside Cheekz's Avatar
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    you say hes not "advanced" enough to give shoulders their own day, i just wanted know what you meant by that, how one would know when to single out a bodypart
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  16. #16
    Gotta keep moving forward User4543432's Avatar
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    Talking

    Originally Posted by buwaleed View Post
    don't mean to hijack here, but what do you guys mean by core?
    CORE muscles are the upper/lower abdominals, the obliques (both the inner walls and the meat of the outer), as well as the lower back. I have found what I enjoy doing is also throwing in the Serratus muscles with my core training! Specifically when I perform pullovers (which hammer the Serratus) I feel a good amount of tension throughout my upper core, so rather than fight it I incorporated it, and love it!

    I've been training for quite a while, as Orlando would point out, and what works for me may not work for you, my muscle memory is a bit different...my goals different, and my mass changes things up as well, but give it a shot and see how you like it man!!!
    Had back surgery September 3, 2009. The road to recovery is FAR from over, but I like a good challenge.
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  17. #17
    Registered User Orlando1234977's Avatar
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    Originally Posted by Cheekz View Post
    you say hes not "advanced" enough to give shoulders their own day, i just wanted know what you meant by that, how one would know when to single out a bodypart
    There's definitely no cut and dry rules, I'm just speculating his level of advancement based on the info he gave. I could be wrong, I don't know him, but my opinion is that he doesn't need a ton of sets for the shoulders to progress optimally. By having a shoulder day too soon can 1., lead to overtraining and 2., simply delay how long it would take to train chest again.
    (Faster progress than once/week).

    Don't get me wrong, bodypart splits work GREAT, but if there's a faster way to progress than take it while you can.

    Basically I'd say gradually increase volume, decrease frequency.

    OP is probably well past beginner stage, but not advanced yet. It's not hard and fast rules, just giving my opinion with what would work best at this point in time.
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  18. #18
    Registered User Orlando1234977's Avatar
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    Originally Posted by JustinSulham View Post
    I've been training for quite a while, as Orlando would point out, and what works for me may not work for you, my muscle memory is a bit different...my goals different, and my mass changes things up as well, but give it a shot and see how you like it man!!!
    who needs glasses, drink that **** right out the blender baby!
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  19. #19
    Gotta keep moving forward User4543432's Avatar
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    Originally Posted by Orlando1234977 View Post
    who needs glasses, drink that **** right out the blender baby!
    LOL that's how I do it man, straight outta the blender, saves time and saves me some dishes too!!! I have 3 shaker cups to use, but I like the cooling effect from the ice cubes, it's minimal, but noticeable, and the shaker cups don't chop those cubes at all....so the blender is the way to be for me!!
    Had back surgery September 3, 2009. The road to recovery is FAR from over, but I like a good challenge.
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