Shoulder Day: PLEASE help

LexusGS · 09-06-2005, 06:15 PM

Hi guys, I have a question that I wanted to ask for a while.
Here it goes:

For the past several months that I've been training, I never really had an official shoulder day. I always try to squeze it in after my chest and tri's workout on Mondays. I think that doing delts, tris, and chest on the same day is too much work, especially that I hit my chest with about 6-7 sets and tris with also about 6 sets.

So, my question really is what is the best time to train my delts? I am too tired after my workout on monday to have energy left to train them, so will it be better if i train them on wednesday (my back and bicep day)? or on friday? (my leg day)

Thanks guys, all comments are appreciated.

cheesegrater · 09-06-2005, 06:21 PM

uhhhh......do them on one of the 4 days you currently dont lift on?

**CowPimp** · 09-06-2005, 07:16 PM

Some people tack them on to leg day. I prefer to just tough it out with chest and triceps if I do a split like that.

MuscleM4n · 09-06-2005, 07:26 PM

why don't you add a shoulder and trap day?

Squaggleboggin · 09-06-2005, 07:48 PM

I think doing it on leg day is logical. Once you're done with the big movers (the legs), it shouldn't take too much energy to do the shoulders.

fUnc17 · 09-06-2005, 10:08 PM

I hated that as well... I like doing shoulders on its own day.

so something like

chest/tris
legs
rest
shoulders/abs
back/bis

LexusGS · 09-07-2005, 07:05 AM

ok guys, thanks on the feedback, func17, i'll try your workout, looks good to me.

DimebagDarrell · 09-07-2005, 08:45 AM

shoulders/traps on its own day is a must for me. my workout is as follows:

hammer shoulder press - 3 sets
reverse db pec deck - 3 sets
upright rows - 3 sets
hammer shrugs* - 3 sets
anterior delt cable raise - 2 sets
posterior delt cable pulls - 2 sets

i like doing this - i dont think enough people train their shoulders right. i think its silly when peoples triceps/biceps are bigger around than their shoulders. looks stupid.

*i seem to get better results from the hammer machine because my hands are about 6" out from my sides, so traps at a slightly different angle

TheCurse · 09-08-2005, 02:14 AM

i like to do lateral delts on chest day, i never waste time isolating front delts, and i do 6-8 sets of rear delt work after my 3-4 big back day exercises. after implementing the rear delt sets i noticed growth pretty quick there.

of course, as a lot of us are now getting good at saying, this is just my opinion and my experience, what works for one may not work for another.

**CowPimp** · 09-08-2005, 02:17 AM

Quote:

Originally Posted by TheCurse

i like to do lateral delts on chest day, i never waste time isolating front delts, and i do 6-8 sets of rear delt work after my 3-4 big back day exercises. after implementing the rear delt sets i noticed growth pretty quick there.

Wow, you're one of the few. Most people I see have hunch-over syndrome from overdeveloped anterior delts and lacking posterior delts. I still like to train vertical pushing movements, but I hardly call that isolation my front delts.

Doublebase · 09-08-2005, 07:28 AM

I just do 4 sets of standing shoulder press. I don't like to do them on chest day because bench kills my shoulders.

rantheman · 09-08-2005, 08:39 AM

It seems to flow better for me on chest day. I find it just ties into it well.

TheCurse · 09-08-2005, 12:10 PM

Quote:

Originally Posted by CowPimp

Wow, you're one of the few. Most people I see have hunch-over syndrome from overdeveloped anterior delts and lacking posterior delts. I still like to train vertical pushing movements, but I hardly call that isolation my front delts.

that was pretty much my reasoning cowpimp. most guys i see that lift have that big front delt look and it kind of pulls their shoulders forward. i noticed if i stood sideways and looked at my deltoid balance i didnt have much in the rear department and it looked kind of funny. im after muscle balance and body symmetry, so i attacked the problem.

**CowPimp** · 09-08-2005, 02:50 PM

Quote:

Originally Posted by TheCurse

that was pretty much my reasoning cowpimp. most guys i see that lift have that big front delt look and it kind of pulls their shoulders forward. i noticed if i stood sideways and looked at my deltoid balance i didnt have much in the rear department and it looked kind of funny. im after muscle balance and body symmetry, so i attacked the problem.

Good call. Not to mention it's nice to have an upright posture and antagonistic muscle imbalances are a gateway to injury in many cases. People just seem to like pressing movements more than pulling movements; most likely because it works the muscles on the front of their physique. Hence, the pre-occupation with obtaining a six-pack.

09-06-2005, 06:15 PM	#1
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Shoulder Day: PLEASE help Hi guys, I have a question that I wanted to ask for a while. Here it goes: For the past several months that I've been training, I never really had an official shoulder day. I always try to squeze it in after my chest and tri's workout on Mondays. I think that doing delts, tris, and chest on the same day is too much work, especially that I hit my chest with about 6-7 sets and tris with also about 6 sets. So, my question really is what is the best time to train my delts? I am too tired after my workout on monday to have energy left to train them, so will it be better if i train them on wednesday (my back and bicep day)? or on friday? (my leg day) Thanks guys, all comments are appreciated.

09-06-2005, 06:21 PM	#2
cheesegrater Registered User Join Date: Oct 2002 Location: Canada Posts: 466	uhhhh......do them on one of the 4 days you currently dont lift on?
	"fuck it all, and fucking no regrets" James Hetfield Damage Inc.

09-06-2005, 07:16 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Some people tack them on to leg day. I prefer to just tough it out with chest and triceps if I do a split like that.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-06-2005, 07:26 PM	#4
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	why don't you add a shoulder and trap day?
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-06-2005, 07:48 PM	#5
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I think doing it on leg day is logical. Once you're done with the big movers (the legs), it shouldn't take too much energy to do the shoulders.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

09-06-2005, 10:08 PM	#6
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,870 Photos: 10	I hated that as well... I like doing shoulders on its own day. so something like chest/tris legs rest shoulders/abs back/bis
	Heres how I train. Strength Edge

09-07-2005, 07:05 AM	#7
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	ok guys, thanks on the feedback, func17, i'll try your workout, looks good to me.

09-07-2005, 08:45 AM	#8
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	shoulders/traps on its own day is a must for me. my workout is as follows: hammer shoulder press - 3 sets reverse db pec deck - 3 sets upright rows - 3 sets hammer shrugs* - 3 sets anterior delt cable raise - 2 sets posterior delt cable pulls - 2 sets i like doing this - i dont think enough people train their shoulders right. i think its silly when peoples triceps/biceps are bigger around than their shoulders. looks stupid. *i seem to get better results from the hammer machine because my hands are about 6" out from my sides, so traps at a slightly different angle
	cutting sucks.

09-08-2005, 02:14 AM	#9
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	i like to do lateral delts on chest day, i never waste time isolating front delts, and i do 6-8 sets of rear delt work after my 3-4 big back day exercises. after implementing the rear delt sets i noticed growth pretty quick there. of course, as a lot of us are now getting good at saying, this is just my opinion and my experience, what works for one may not work for another.
	Still Alive.

09-08-2005, 07:28 AM	#11
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,633	I just do 4 sets of standing shoulder press. I don't like to do them on chest day because bench kills my shoulders.

09-08-2005, 08:39 AM	#12
rantheman Registered User Join Date: Apr 2004 Location: B.C. Canada Posts: 184	It seems to flow better for me on chest day. I find it just ties into it well.

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