shoulder work volume [Forum Archive]

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shoulder work volume

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Posted by: runlift22

If I am hitting my chest really hard and then am doing shoulders (same day), how many exercises and what exercises are ideal? I don't want to overtrain them. If I do 16 sets for chest (w/ bench press, etc...), can I just add like 6 sets of shoulders at the end and will that suffice for growth? What exercises would be best? thanks!

Posted by: Gazhole

To be honest im not sure 16 sets for chest is the best thing for you either.

Dont think in terms of body parts, think more in terms of planes of motion.

What is your program in its entirity?

Have you read the Sticky topics at the top of this forum on how to put together a program?

Posted by: StanUk

16 sets for your chest, in one day? Seems a bit excessive! For starters I would cut that in half. Think it would be good to see the rest of your program.

Posted by: goandykid

Quote:

Originally Posted by StanUk

16 sets for your chest, in one day? Seems a bit excessive! For starters I would cut that in half. Think it would be good to see the rest of your program.

8 sets for chest seems low to me.

Posted by: StanUk

Quote:

Originally Posted by goandykid

8 sets for chest seems low to me.

8 sets dedicated entirely to your chest, in just one day? How is that low? Unless your doing 1-4 reps each set, even then it would be a bit much. If were talking about excersize sets that have the chest as the primary muscle.

Posted by: goandykid

Quote:

Originally Posted by StanUk

8 sets constitutes roughly 2 exercises...my chest day is 3 exercises over 10 sets.

I guess I was thinking of it as far as exercises, not sets. 2 exercises seems too low to me, especially if you only lift chest once a week.

Posted by: Spud

I now do about 15 or 16 sets for chest, 2 or 3 of which are warmup sets. High volume works for some people, low volume works for others.

As for the shoulders, it would depend on what you do for chest. Bench Press and dips hit the anterior delts too, so you probably wouldn't need to do much. On the other hand, your triceps would be fatigued at the end, so you wouldn't be able to do all that much anyways. I would toss in something for posterior delts for sure though.

Posted by: StanUk

I guess it all depends on intensity and how often your chest gets hit in a week. I have two push days, and all together I only do 7 total sets that primarily target my chest (not including warmup). Other excersizes I do use the chest as a Synergist though. But hey, each to their own.

Posted by: El Hefe

Im not big on working multiple large muscle groups in the same session, I like to work a major and a minor (back and bi's chest and tri's). The way I look at it is if I give max intesity to my chest how can I give max intensity to my shoulders? I'll already be fatigued from the first workout, so my shoulder routine will suffer. But that's just my view on it.

Posted by: P-funk

Quote:

Originally Posted by El Hefe

Im not big on working multiple large muscle groups in the same session, I like to work a major and a minor (back and bi's chest and tri's). The way I look at it is if I give max intesity to my chest how can I give max intensity to my shoulders? I'll already be fatigued from the first workout, so my shoulder routine will suffer. But that's just my view on it.

don't your shoulders work when you train your chest?

Have you found some magical way to trick your bodies natural biomechanical tendencies?

If so, please let us know!!

Posted by: El Hefe

yeah, so do your arms, abs, back, and legs, but I still break those up into different days too.

Just my view on it, after benching my max, there is no way i can military press my max, so I seperate them into different days.

Posted by: P-funk

Quote:

Originally Posted by El Hefe

yeah, so do your arms, abs, back, and legs, but I still break those up into different days too.

Just my view on it, after benching my max, there is no way i can military press my max, so I seperate them into different days.

so don't max out on them both in one training session.

don't you feel that training the shoulder across so many different days can potentially lead to an overdevelopment of the anterior muscles?

Posted by: Gazhole

You can quite easily periodize your program to max out on bench one week and have oh press sub-maximal, and then the next week switch them up...

Id rather do that than max out on two pressing exercises in one week or whatever. Thats just overtraining central.

Posted by: runlift22

I have gotten good results with 16 sets... sometimes it is 12 though... it really varies, and so do the exercises. I like to change the exercises a little each week, but they vary from incline bench, flat bench, hammer strength machine, flies, cable work, pushups, etc.... so you guys didn't really answer my question though, what shoulder exercises focus on the posterior delts then? Would doing exercises like shoulder press and arnolds be unnecessary if I hit my chest hard enough? What about side and front raises? I work my chest twice a week too (mon and thurs), so it gets hit pretty often. You may call it overtraining but I've gotten a lot stronger and don't feel fatigues or anything... and YES, I AM LIFTING HEAVY. thannks for any shoulder suggestions.....

Posted by: El Hefe

Quote:

Originally Posted by Gazhole

You can quite easily periodize your program to max out on bench one week and have oh press sub-maximal, and then the next week switch them up...

Id rather do that than max out on two pressing exercises in one week or whatever. Thats just overtraining central.

True,

Im, still fairly new to all of this so I am open to any suggestions.

I'm not in any position to argue with anyone in here, I was just posting my view on it.

Posted by: fufu

Quote:

Originally Posted by goandykid

8 sets for chest seems low to me.

I've been doing 5.

Posted by: PTYP

Quote:

Originally Posted by runlift22

I have gotten good results with 16 sets... sometimes it is 12 though... it really varies, and so do the exercises. I like to change the exercises a little each week, but they vary from incline bench, flat bench, hammer strength machine, flies, cable work, pushups, etc.... so you guys didn't really answer my question though, what shoulder exercises focus on the posterior delts then? Would doing exercises like shoulder press and arnolds be unnecessary if I hit my chest hard enough? What about side and front raises? I work my chest twice a week too (mon and thurs), so it gets hit pretty often. You may call it overtraining but I've gotten a lot stronger and don't feel fatigues or anything... and YES, I AM LIFTING HEAVY. thannks for any shoulder suggestions.....

So is that 16 sets per week? Or 16 sets per WO x 2 WO per week yielding 32 sets per week?

Posted by: runlift22

generally, one workout will be 10-12 sets and another 16. Yes, I respond well to high volume. To each his own, right?

But no one has answered my question about what shoulder exercises I need to be adding.... ? I am guessing I only need a few sets but what exercises are best?

Posted by: goandykid

I also like high volume.

Posted by: runlift22

what do you do for shoulder work?

Posted by: goandykid

Right now I incorporate shoulders into my workout twice a week. I'm following this high volume work out by Christian Thibaedeu(SP?), I like it so far.

For example one of the workouts is:

4x6-8 reps of seated db shoulder press

3x10-12 reps of seated incline lateral raise

3x8-10 of arnold presses

and then 1x100 of low weight lateral raises.

That's followed by a Traps workout and a usual ab workout. The other day I workout my shoulders isn't as heavy.

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