Tuesday and Friday. Rows are going to be my primary back exercise on Tuesday. I'm either going to add pull ups on Tuesday and do rear delts and traps on Friday or add rear delts and traps on Tuesday and do pull ups on Friday.
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03-06-2014, 10:03 PM #1
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03-06-2014, 10:51 PM #2
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03-06-2014, 10:56 PM #3
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03-06-2014, 11:46 PM #4
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03-07-2014, 12:05 AM #5
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03-07-2014, 06:39 AM #6
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03-07-2014, 06:59 AM #7
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03-07-2014, 07:25 AM #8
why? i'm not negelcting any muscles. i don't know of anyone else that does push/pull/legs that changes their routine on the second push/pull/or leg day.
and in the example you have, i do all 4 of those on my push day.
my pull day is:
narrow grip cable rows (sometimes DB rows if i'm in the mood)
shoulder-width pull ups
underhand narrow grip pulldowns
wide grip cable rows with palms facing eachother (sometimes wide grip bb rows)
face pulls
cable curls
concentration curls
reverse flies
shrugs
hammer curls
3 sets for most exercises, 4 sets for face pulls. concentration curls are done as a rest-pause set instead of straight sets.
and before people scream "but where are your deadlifts?!?!", i do deadlifts every other week on one of my leg days, starting the day with deadlifts rather than back squats. after i deadlift i do front squats (I DL sumo, so it's very hammy dominant). on the leg days that i don't DL, i do rack pulls or back extensions for my erectors.
when your goal is hypertrophy rather than getting stronger on the big 3, it's more about stimulating the desired muscles than it is about which exercises you do (provided you are progressively overloading). i don't think my delts care if i'm do BB OHP or DB shoulder press, they just care that they're being stimulated for growth.
just my opinion.Last edited by mmafighter1294; 03-07-2014 at 07:36 AM.
GSF
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03-07-2014, 08:47 AM #9
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03-07-2014, 08:52 AM #10
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03-07-2014, 10:09 AM #11
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well it really depends on what your goals are.
if your goal is to increase your overhead press strength, then it makes sense to do barbell overhead press on push1 and then dumbbell overhead press on push2.
if your goal is mass then it makes sense to hit overhead press hard on push1 and then your auxiliary exercises like lateral raises/upright rows on push2.
another way i have seen it is:
monday: upper power
tuesday: lower power
wednesday: off
thursday: upper hypertrophy/auxiliary
friday: lower hypertrophy/auxiliaryI would die for Palestine
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03-07-2014, 10:14 AM #12
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Rear delts are what you get when you do back exercises with form that doesn't target the lats well. In other words, if you want rear delts, add some more pulls, but use form that's bad for the lats lol. Keep your elbows out, and your back hunched forward with chitty posture. DO NOT use heavy weight with this form. All you're doing is putting the lats in a disadvantageous position. With a rounded back, and elbows out, you're working all rear delts (+ rhomboids and traps) and no lats.
Unfortunately, most people want to work on their lats too lol, so make sure you have both lat friendly and rear delt friendly exercises on your pull or back days.
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03-07-2014, 10:18 AM #13
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03-07-2014, 10:22 AM #14
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03-07-2014, 10:32 AM #15
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So correct me if I am wrong, but I see that you do rows and pull ups for your back and rear delts. Do you do any exercises are specific for targeting rear delts only? Like: reverse pec deck, bent over lateral raise or rear cable lateral raise?
If your rear delts are lagging then try training them earlier in the workout as a 1st or 2nd exercise, and try exercises that target rear delts only - like the ones I mentioned above.AI Sports Nutrition Rep
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Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
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03-07-2014, 12:28 PM #16
Yeah I'd do shrugs, then facepulls, then rear delt flys/rear delt rows. Tiring out my traps first helps me isolate my rear delts better since my traps are much stronger. I guess maybe I should row twice a week and add pull ups to one day and rear delts and traps to the other day. IDK if it matters which day I did which but my goal would be to interfere with my push day effectiveness as little as possible and my rear delts are definitely a much bigger priority than my lats, at least for now.
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03-07-2014, 01:15 PM #17
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03-07-2014, 01:35 PM #18
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I think (hope) what the guy you responded to is trying to suggest is rounding out your routine to hit all heads of the delts equally, rather than only doing pressing movements, which are predominantly front head. I dunno though, that's how I want to interpret his statement lol
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03-07-2014, 01:43 PM #19
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