Order of exercises

cpa55 · 01-22-2004, 08:48 PM

Tonight is shoulders\traps. I usually do a shoulder set then a trap set, rest 1 to 2 minutes then another shoulder set and trap set. Do most of you do this or do you finish with all shoulders exercises and then do traps?

**P-funk** · 01-23-2004, 03:32 AM

I do all my shoulder exercises and then finish with traps.

M.J.H. · 01-23-2004, 07:30 AM

Same here, I do my delt work first, and then trap work second.

**Mudge** · 01-23-2004, 08:14 AM

Quote:

Originally posted by P-funk
I do all my shoulder exercises and then finish with traps.

Ditto, I do delts/traps/neck. With tired traps, pressing shoulder movements would be a fatiguing proposition.

**Dale Mabry** · 01-23-2004, 08:41 AM

In my current plan, I alternate. So on my first shoulder/trap day i do all shoulders first and the traps. My second shoulder/trap day, I do alternating starting with shoulders. Third shoulder/trap day I alternate with traps going first, then the next I do all traps first and then shoulder. I do this on chest/back day and bi/tri day as well. I will be switching things up shortly, however.

tjwes · 01-23-2004, 09:01 AM

What is your reson for doing this? I think it`s best to concentrate on one bodypart at a time before moving to another one,even if they are in close proximity except when Super-Setting opposing bodyparts.

**Prince** · 01-23-2004, 09:26 AM

I do both ways.

**Dale Mabry** · 01-23-2004, 09:36 AM

Quote:

Originally posted by tjwes
What is your reson for doing this? I think it`s best to concentrate on one bodypart at a time before moving to another one,even if they are in close proximity except when Super-Setting opposing bodyparts.

I feel you get more out of training by working muscles under different levels fatigue.

**CowPimp** · 01-23-2004, 11:37 AM

I like to alternate with all of my lifts. However, I just started a new program, so I'm not sure which way is more effective. I figured that alternating would be better for strength training, but finishing off one muscle first would be better for gaining mass.

Larva · 01-23-2004, 02:11 PM

well since the area for me to do deads were full, i did traps first then back usually i do back then traps since i always for get to do them with shoulders

SJ69 · 01-23-2004, 09:44 PM

I like to hit the compound movements first then hit the isolations.
For ex. I do chest-shoulders-tris
Start with bench - incline - close grip - flies - military - up rows - laterals - skull crushers - push downs
or something like that, doing the high poundage movements first, before I can't. Know what I mean?

Randy · 01-24-2004, 12:34 AM

I am currently doing this routine...
But alternate every 6 weeks.

1.chest/legs
2.biceps/triceps
3.lats/delts/traps
4 day off
5.repeat

flexster · 01-24-2004, 07:29 AM

Personally, I like to do traps first since Im moving heavier weights and it helps to fautige my shoulders. I do the same with my chest by doing some flys before benching.

Randy · 01-24-2004, 12:41 PM

When I do that Flex I get worn out before I hit the mains. If I do fly's first for example, I lose major strength on my bench.

plouffe · 01-24-2004, 01:42 PM

Quote:

Originally posted by P-funk
I do all my shoulder exercises and then finish with traps.

Same here. If you work traps first, it feels uncomfortible IMO.

flexster · 01-24-2004, 02:25 PM

I dont loose any strength which is nice but I can definitely feel my chest having to work harder which is what I want. I dont do heavy on the flies, just enough to get the chest alittle work.

Randy · 01-24-2004, 02:33 PM

I do 70 pound fly's and It definately impacts my bench strength...
But I do 4 sets of 10-12 reps on flys...

firestorm · 01-25-2004, 01:27 AM

Delts and then traps for me too. Sometimes I'll do them at the end of back day instead. It's all about how much time I have.

Randy · 01-25-2004, 01:40 AM

Hey FS you bastard...you drop in and don't even wave a hand

firestorm · 01-25-2004, 02:47 AM

Hi Rand,, Sorry my friend but I've been having a night from hell here at work and my sinuses are killing me. Damn cold and work sucks tonight.

Randy · 01-25-2004, 03:57 PM

Sorry to hear that FS...hope you get better soon my friend.

firestorm · 01-25-2004, 06:54 PM

Thanks buddy, I'm feeling pretty good today.

Randy · 01-25-2004, 07:06 PM

Good deal FS....I'm glad you have overcome that cold, they sure can be miserable. Especially when they set you back from lifting

.

firestorm · 01-25-2004, 07:23 PM

I agree 100percent Randy. I have enough obstacles to deal with I don't need anymore. My damn shoulder is starting up again and I'm beginning to get REAL nervous about it. I don't want another 6 month layoff or I think I'll die.

Randy · 01-25-2004, 08:06 PM

How did you hurt your shoulder FS? Injuries can be worse than a common cold or flu set back

Hope it's nothing serious... Unfortunately we all get aches and pains from workin out. I know I had my share. I have always had a problem with weak wrists... Fortuntunately I am overcoming that with wrist exercises. It's amazing what a little therapy can do. I get kinks in my shoulder from time to time too, but always seem to work it out. In my opinion it was probably caused by a poor warmup.
I try to focus on a good warmup and stretch anytime I workout now.

firestorm · 01-25-2004, 08:16 PM

I tore up my rotator cuff last winter just about this time. We had a major snow and I was shoveling for several hours and from heaving the snow for that extent of time, I hurt the cuff. It was so bad I couldn't do a single pullup. I went through Physical Rehab but it didn't help so I started doing some light shoulder excercises and that seemed to help. So 8 months later I was finally able to start real training again in October; although the pain subsided it seemed to always be present when I moved the shoulder certain ways but didnt hinder my training but as of recently, the old injury pains seem to be coming back slowly but surely. I think it has to do with getting so strong in such a short period of time so I think I'm forced to lighten up before I do real damage. Oh well that is in a nut shell.

Randy · 01-25-2004, 09:31 PM

Well Sorry to hear about your rotator... Yeah, If it was me I would be leary about testing my limits right now. I would want to stay on the lighter side for awhile to play it safe.

I remember not to long ago I remodeled a bathroom and hauled all the shower tile and other debre to the dump. After shoveling out all that heavy tile I somehow threw out my lower back. I was in pain for a couple months. I can definately sympathize with ya FS... Take it slow buddy.

01-22-2004, 08:48 PM	#1
cpa55 Registered User Join Date: Sep 2003 Location: alabama Posts: 50	Order of exercises BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Tonight is shoulders\traps. I usually do a shoulder set then a trap set, rest 1 to 2 minutes then another shoulder set and trap set. Do most of you do this or do you finish with all shoulders exercises and then do traps?

01-23-2004, 03:32 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	I do all my shoulder exercises and then finish with traps.
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01-23-2004, 07:30 AM	#3
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Same here, I do my delt work first, and then trap work second.
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01-23-2004, 08:41 AM	#5
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,750 Photos: 10	In my current plan, I alternate. So on my first shoulder/trap day i do all shoulders first and the traps. My second shoulder/trap day, I do alternating starting with shoulders. Third shoulder/trap day I alternate with traps going first, then the next I do all traps first and then shoulder. I do this on chest/back day and bi/tri day as well. I will be switching things up shortly, however.
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01-23-2004, 09:01 AM	#6
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	What is your reson for doing this? I think it`s best to concentrate on one bodypart at a time before moving to another one,even if they are in close proximity except when Super-Setting opposing bodyparts.
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01-23-2004, 09:26 AM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,302 Blog Entries: 25 Photos: 313	I do both ways.
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01-23-2004, 11:37 AM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I like to alternate with all of my lifts. However, I just started a new program, so I'm not sure which way is more effective. I figured that alternating would be better for strength training, but finishing off one muscle first would be better for gaining mass.
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01-23-2004, 02:11 PM	#10
Larva Senior Member Elite Member Join Date: Sep 2003 Location: LI NY Posts: 646 Photos: 11	well since the area for me to do deads were full, i did traps first then back usually i do back then traps since i always for get to do them with shoulders

01-23-2004, 09:44 PM	#11
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,023 Photos: 1	I like to hit the compound movements first then hit the isolations. For ex. I do chest-shoulders-tris Start with bench - incline - close grip - flies - military - up rows - laterals - skull crushers - push downs or something like that, doing the high poundage movements first, before I can't. Know what I mean?

01-24-2004, 12:34 AM	#12
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	I am currently doing this routine... But alternate every 6 weeks. 1.chest/legs 2.biceps/triceps 3.lats/delts/traps 4 day off 5.repeat
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01-24-2004, 07:29 AM	#13
flexster Registered User Join Date: Oct 2003 Posts: 287	Personally, I like to do traps first since Im moving heavier weights and it helps to fautige my shoulders. I do the same with my chest by doing some flys before benching.
flexster Registered User Join Date: Oct 2003 Posts: 287

01-24-2004, 12:41 PM	#14
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	When I do that Flex I get worn out before I hit the mains. If I do fly's first for example, I lose major strength on my bench. Last edited by Randy : 01-24-2004 at 02:20 PM.
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01-24-2004, 02:25 PM	#16
flexster Registered User Join Date: Oct 2003 Posts: 287	I dont loose any strength which is nice but I can definitely feel my chest having to work harder which is what I want. I dont do heavy on the flies, just enough to get the chest alittle work.
flexster Registered User Join Date: Oct 2003 Posts: 287

01-24-2004, 02:33 PM	#17
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	I do 70 pound fly's and It definately impacts my bench strength... But I do 4 sets of 10-12 reps on flys...
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

01-25-2004, 01:27 AM	#18
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Delts and then traps for me too. Sometimes I'll do them at the end of back day instead. It's all about how much time I have.

01-25-2004, 01:40 AM	#19
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Hey FS you bastard...you drop in and don't even wave a hand
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01-25-2004, 02:47 AM	#20
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Hi Rand,, Sorry my friend but I've been having a night from hell here at work and my sinuses are killing me. Damn cold and work sucks tonight.

01-25-2004, 03:57 PM	#21
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Sorry to hear that FS...hope you get better soon my friend.
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01-25-2004, 06:54 PM	#22
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Thanks buddy, I'm feeling pretty good today.

01-25-2004, 07:06 PM	#23
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Good deal FS....I'm glad you have overcome that cold, they sure can be miserable. Especially when they set you back from lifting .
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

01-25-2004, 07:23 PM	#24
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	I agree 100percent Randy. I have enough obstacles to deal with I don't need anymore. My damn shoulder is starting up again and I'm beginning to get REAL nervous about it. I don't want another 6 month layoff or I think I'll die.

01-25-2004, 08:06 PM	#25
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	How did you hurt your shoulder FS? Injuries can be worse than a common cold or flu set back Hope it's nothing serious... Unfortunately we all get aches and pains from workin out. I know I had my share. I have always had a problem with weak wrists... Fortuntunately I am overcoming that with wrist exercises. It's amazing what a little therapy can do. I get kinks in my shoulder from time to time too, but always seem to work it out. In my opinion it was probably caused by a poor warmup. I try to focus on a good warmup and stretch anytime I workout now.
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

01-25-2004, 08:16 PM	#26
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	I tore up my rotator cuff last winter just about this time. We had a major snow and I was shoveling for several hours and from heaving the snow for that extent of time, I hurt the cuff. It was so bad I couldn't do a single pullup. I went through Physical Rehab but it didn't help so I started doing some light shoulder excercises and that seemed to help. So 8 months later I was finally able to start real training again in October; although the pain subsided it seemed to always be present when I moved the shoulder certain ways but didnt hinder my training but as of recently, the old injury pains seem to be coming back slowly but surely. I think it has to do with getting so strong in such a short period of time so I think I'm forced to lighten up before I do real damage. Oh well that is in a nut shell.

01-25-2004, 09:31 PM	#27
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Well Sorry to hear about your rotator... Yeah, If it was me I would be leary about testing my limits right now. I would want to stay on the lighter side for awhile to play it safe. I remember not to long ago I remodeled a bathroom and hauled all the shower tile and other debre to the dump. After shoveling out all that heavy tile I somehow threw out my lower back. I was in pain for a couple months. I can definately sympathize with ya FS... Take it slow buddy.
	- O F F I