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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: May 2005
Location: Stamford, CT
Posts: 78
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BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm looking to develop my shouders and upper back more. I want more rounded shoulders.
Here's my routine: M-abs, chest, shrugs T-legs W-abs, shoulders Th-abs, arms F or S or Sun-back What shall I do? Thanks! |
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5'-10" 175lb
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#2 |
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hates emos.
Join Date: Apr 2008
Location: usa
Posts: 227
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can't give you any help if you don't specifically name the exercises you perform on each day.[cough cough]
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#3 |
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Metrosexual
Moderator
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What shall you do? How about getting a well designed, well balanced routine? A complete day for arms?
There are numerous pre-packed routines located in the stickies at the top of this forum, on other websites, and in books. Pick one. I've got to ask, what are the details of that workout? What exercises? How many sets and reps? |
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#4 | |
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I SeeŠ
Elite Member
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Cowpimps Sticky via P-Funk
http://www.ironmagazineforums.com/tr...t-routine.html (Designing a Split Routine)
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Ron Paul 2008....maybe....
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#5 |
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I SeeŠ
Elite Member
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Just an example, take it from there and then we can guide you.
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Ron Paul 2008....maybe....
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#6 |
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Registered User
Join Date: Sep 2004
Posts: 145
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I dont want to hijack this thread but I just saw the part about not working out more than 2 days in a row without taking a day off. Ive been using a 4 day a week routine basicly since high school and def understand that, but I am considering changing my routine for an upcoming cycle. I was wondering if I could go
day 1: chest, triceps, shoulders day 2: back, biceps, abs day 3: legs day 4: off than start over again and throw in a few times where I take two days off in between. Any input since my recovery time should be better? |
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#7 |
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Ride my face to Chicago.
Moderator
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Read the stickies.
Both of you. And pay attention, this is important: A list of body parts and days is not a program. That is a miniscule portion of how to design an exercise regime. Like has been said above - Exercises, Sets, Reps, Rest Intervals, Intensities, Rep Tempos, Periodization over the length of the program or even the next few programs, what your goals are for the program or your next year of training. We don't know you. We dont know what you want, what you're doing, or what is best for you unless you tell us whats going on. |
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#8 |
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I Drink 24 Packs!!!
Join Date: Dec 2006
Location: On IM
Posts: 755
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Start a journal and if your nice people will help you.
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#9 |
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Registered User
Join Date: Sep 2004
Posts: 145
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Im not asking for help with my routines, Ive been lifting for over 6 years. Instead of listing every single lift, how many reps, etc, I summarized with body part to emphasize I would not be hitting the same part two days in a row. My question really doesnt have much to do with what lifts Im actually doing, but more with frequency of lifting while on cycle. So yes, I know how to lift but am new to anabolics. And what stickie would you refer me to that answers this directly?
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#10 | |
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Ride my face to Chicago.
Moderator
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Quote:
The truth of the matter is that the split has very little impact in the overall effect of the program. The other information in the program is far more important. |
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#11 |
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Registered User
Join Date: Jun 2007
Posts: 70
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If you are looking for an exercise to targets those areas then try DB Overhead press
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#12 |
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gettin there
Elite Member
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here are my favorite exercises for upper back, and shoulders. face pulls, upright rows, lat pulldowns to the front, and to the back. rear delt row, shrugs, shrug rolls, military press, bench press variations, side lateral raises. upright row to a roll. rear delt fly's. last but not least lat pull ups. those are a pain in the ass but will improve your back a great deal.
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"im going to go inject syntherol in my ass see if it gets me a bubble butt"
i bet in the world you live in every one is a pony, eats rainbows, and craps butterflies. |
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#13 |
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gettin there
Elite Member
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before some one calls me a moron that is not a workout. that is a list of exercises that are in my routines at diffrent times.
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"im going to go inject syntherol in my ass see if it gets me a bubble butt"
i bet in the world you live in every one is a pony, eats rainbows, and craps butterflies. |
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#14 | |
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Thats Dr. Keke to you!
Elite Member
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Quote:
On, on, off, on, off, on, on, off, on, off.... |
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#15 |
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Bioidentical Bodybuilder
Moderator
Join Date: Mar 2008
Location: .
Posts: 634
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Comments: hang cleans, clean and press, olympic bar corner press (like a t-bar, but you face the corner and do a push press one arm at a time holding the end of the bar as a hand grip), jerks/push press, Arnold press and side laterals are all really great shoulder movements that will do nothing but condition and improve the your entire trap/shoulder area. Oly bar corner presses: ![]() From 7 Exercises From Thib's Toolbox My favourite "shoulder" routines are, in no particular order, as follow: 5x5 hang cleans 3x8 Arnies ss with 3x8 side laterals 5x5 Oly bar corner presses 3x8 Arnies ss with 3x8 side laterals If I've got extra piss and vinegar that day... 5x5 hang cleans 3x5 split jerks or push presses 3x8 Oly bar corner presses 3x6-8 Arnies ss with 3x8 side laterals |
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#16 | |
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gettin there
Elite Member
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Quote:
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"im going to go inject syntherol in my ass see if it gets me a bubble butt"
i bet in the world you live in every one is a pony, eats rainbows, and craps butterflies. |
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#17 |
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Bioidentical Bodybuilder
Moderator
Join Date: Mar 2008
Location: .
Posts: 634
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I had the same problem. NOTHING hit my side delts.
In addition to sufficient pulling/rowing movements to draw the shoulders back, try the "piss and vinegar" combination I posted. Now, the nice thing about Arnies is that in addition to being a really nice conditioning movement for the rotator cuff, they're actually a hybrid between a milli and a side lateral. Doing the superset with those followed by side laterals REALLY hit your medials. And NOTHING woke my delts up like power cleans. My strong feeling is that the fast negatives - both at the beginning of the movement when you're "flinging" the weight up, and the catch at the bottom - tugging on the insertions of the delts create a LOT of microtrauma. My shoulders literally exploded (in their little, girly way) when I started doing the combinations of movements I've listed. |
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#18 |
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gettin there
Elite Member
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well then i will have to re-evaluate my workout and give it a shot. my rear delts grow as well as front but medial wont do it. i get striations but no real size increase.
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"im going to go inject syntherol in my ass see if it gets me a bubble butt"
i bet in the world you live in every one is a pony, eats rainbows, and craps butterflies. |
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#19 |
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gettin there
Elite Member
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one last thing thank you built for the tip.
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"im going to go inject syntherol in my ass see if it gets me a bubble butt"
i bet in the world you live in every one is a pony, eats rainbows, and craps butterflies. |
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