Guys,
My shoulders (a weak point for me) and tris always give way before my chest when using a weight that finishes me off at 3 sets of 8 reps... mainly with the presses, as opposed to flyes. I've used a 6-8 rep scheme for my chest for a long time.
I've started using lighter weight that finishes me off at 3 sets for 12 reps... I've never used a rep scheme as high as 12 for larger muscle groups, only smaller muscle groups.
I tried this for the first time last week and seemed to really feel it in the chest on training days themselves and with DOMs (normally my shoulders experience the DOMs after chest day mostly).
I think I could concentrate on form a lot more, and my shoulders weren't incorporated quite as much as normal, or weren't taking as much weight.
Don't know if that conclusion is right, or because I was just introducing a new way of training?? Anybody else experience this when your shoulders give way before chest really gets a blast??
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Results 1 to 6 of 6
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02-12-2016, 04:16 AM #1Registered User
- Join Date: Aug 2010
- Location: Cheshire, United Kingdom (Great Britain)
- Age: 35
- Posts: 2,121
- Rep Power: 4725
Shoulders / Tris give way on chest day
"Never attempt to train yourself into a caloric deficit. Don't spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life." Martin Berkhan
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02-12-2016, 04:42 AM #2Registered User
- Join Date: Sep 2011
- Location: Maryland, United States
- Posts: 15,263
- Rep Power: 34940
What does your routine look like? Are you using dumbbells?
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02-12-2016, 05:41 AM #3Registered User
- Join Date: Aug 2010
- Location: Cheshire, United Kingdom (Great Britain)
- Age: 35
- Posts: 2,121
- Rep Power: 4725
Always use dumbbells only. Incline press, Flat Press, Machine Flat Press, Flye machine, Finish off with Cables.
"Never attempt to train yourself into a caloric deficit. Don't spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life." Martin Berkhan
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02-15-2016, 04:16 PM #4Registered User
- Join Date: Jun 2008
- Location: Riverside, California, United States
- Posts: 63
- Rep Power: 219
Allocate one day for just shoulders and maybe calves. Give yourself time to recover after chest day so you're able to hit hard. Having weak triceps can be a reason why you fatigue easily on other areas
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02-15-2016, 05:26 PM #5Registered User
- Join Date: Oct 2010
- Posts: 4,703
- Rep Power: 7036
I made a point to ensure Barbell OHP remains a staple in my routine over the past 5-6 months....as well as going hard on Decline French Press Both have really helped my bench. OHP makes me very strong off the chest. The French Presses improve my lockout.
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02-15-2016, 05:32 PM #6Registered User
- Join Date: Jan 2007
- Location: Rochester, Minnesota, United States
- Posts: 4,952
- Rep Power: 19212
You could try training shoulders and triceps on the same day. then focus on things like military press and close grip bench press as staples.
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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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