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2004/03/11, 09:46 PM
I workout my shoulders and back the same day but I only do 3 different exercises that only comes up to 9 sets for my shoulders. Is this enough? Should I do 4 sets for each exercise instead?
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2004/03/11, 10:20 PM
Shoulders and back is quite a load for one day if your doing them hard :angry:
What are your exercises? Does make a difference.
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2004/03/11, 11:38 PM
for shoulders i do dumbell presses, standing lateral raises, and bent over dumbell lateral.
for back i do close grip chins, bent over barbell rows, and deadlifts. i also do shrugs.
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2004/03/12, 12:36 AM
Mike,
I have been at this off and on for quite a while and have always done 4 exercises with a minimum of 4 hard sets per body part.
For shoulders what you would be missing compared to my work out routine is the exercises (more sets) that are the real builders. (the presses) I also prefer dumbbells but at 3 sets you are just getting warmed up and feeling good. Lateral raises are a little more having to do with definition so why not blast on several sets of good presses before you hit the raises. Even if you have to drop the lateral weight a little who cares right.
After I do my seated dumbbells I do a standing press that may be a little different, but I have found it works very well. I start with the dumbbells beside my waste than raise them to about chest level as if I am doing a hammer curl. At that point I turn my palms in rotating the weight and push it up. If it's on the heavy side you might need a little momentum bounce but nothing that would be considered jerky. Now on the reverse as I am taking the weight down at the point where I am reversing my hands again I squeeze my neck and traps and as I lower the weight. I keep the tension tight as if I was on the down side of doing a very heavy shrug. At no time at the bottom do I relax before the next rep... CONSTANT TENSION. From there I start rep #2 and so on. After doing the seated presses trust me you won't need near that much weight. :)
Kinda long huh, but I love that exercise!
ps I use the same principle on later raises. On the way down I squeeze the hell outta my traps. Well maybe all this is old school, I have been out for 4 years and just gettin back. Man, 32 seems over the hill. :big_smile:
Now for back
The big one I like that you are missing is seated cable rows. To gain thickness it is my opinion there is nothing better. Chins I always liked wide, and thought I got way more out of a better controlled T-bar row, only my preference of course.
Just out of curiosity why the dead lifts? (not that I disagree with them) Over the years certain exercises I have avoided for fear of injury and so far it has worked. Another reason I guess is that it is such a combination exercise it just didn't seem to fit on any of my days.
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