Building Shoulders

[Pierzin98117]

Hey Brothers & Sisters

So I want to build my shoulders. I am my own worst critic, and have found my posture lacking of late. When I've been pretty good about getting in the gym on a regular basis, I know I look good and feel good.
So anyways, I found an article on another board where the author built his shoulders, and I modified it for myself.
I just took a week off, and I'm going grocery shopping as soon as I am done here.
So here's my plan. I want to hit shoulders 2x week, rotating everything else in, on a 3000k diet.

Weds - Shoulders(9sets), Hams & Quads(9sets) ttl=18
Thurs - Chest, Triceps, Calves ttl=22
Fri-off
Sat - Shoulders #2(9sets), Back(12) ttl=21
Sun - Hams, Quads(9), Arms (12) ttl=21

Monday-off
Tuesday- Chest & Shoulders
Wednesday- Back&Biceps
Thurs-off
Fri- Hams, Quads, Shoulders#2
Sat - off
Sun - Chest calves & triceps

A four day split is about all I can handle. I don't do abs because I'm not worried about those right now.

 

[Saturday Fever]

Whoever wrote the article you read should not be allowed to post ever again.

 

[P-funk]

I am my own worst critic, and have found my posture lacking of late.

First I agree with SF, that program looks absurd.

If your posture is lacking then the last thing you want to do isw overload the shoulders as this will just make you more anterior than you are now and cause you to have that rounded, slouched shoulder look (see upper cross syndrome). What you really should be doing in back work, especially things that focus on your rear delts, rhomboids and trap 3 (basically, things that are going to adduct your scapula). This will help you pull your shoulders back and add some strength to your posterior side, making you stad more erect and giving the illusion that your shoulder and chest are bigger than they realy are.

 

[Pierzin98117]

Saturday Fever,

What is wrong with it? I actually cut it back from a five day split and rounded it out for my own needs, and cut out the 2nd phase (the intensification block) that Christian talked about. That just seemed too wierd.
check it out, here's the source: http://www.t-nation.com/findArticle.do;jsessionid=86C336C7067496339223D92BD6B69B8F.ba06?article=04-011-training

P-funk,
regarding rear delt work,
rhomboids and trap 3??? heh, I know what rear delts are, but not the rest.

If anything my shoulders & traps are probably the weakest, so I just wanted to strengthen those parts before anything else. Like I said, once I am in a routine it the muscles straighten themselves out. It 's of late I've been hunched over my work and then hitting myself because it doesn't feel right.

thanks.
-
p

 

[Pierzin98117]

I actually took today off to get my lunches ready for the next couple of days, so I didn't do anything today, except for planning my diet out.

 

[Big Smoothy]

Off topic for one moment. Are you the other "Pierzin?" Why did you change your monikor/nickname?

 

[Pierzin98117]

Yes, I am the other "Pierzin".

I changed my moniker nickname because I changed e-mail addresses. Only I didn't tell the IM robot. When I tried to change my user cp, it asked for my password, which of course I had long forgotten and not saved.
Since I forgot my so cleverly devised password, and could not sign in as myself to change my user cp, I created a new me, hell I live in Seattle, so why not? IM naturally can't just give out user passwords to anyone off the street, although I use the same Yahoo handle as the original "Pierzin".
I PM'd Prince about it, but have gotten no response back. I can't wait for the next ice age, so I figured I would just my Yahoo moniker.

cheers, P

 

[Pierzin98117]

help a brotha out?

alright, it's absurd.

Kind of went over it, and you're right, of course. It was probably a recipe for burnout. I think a four-day, three day split would be better. 4 days one week, three the next, and so on.

So, P-funk, just lookin for suggestions.
maybe I'll try out go-pros workouts, you all seem to be ok with that program. As long as it gets the results. Upping my diet last couple of days , feeling a lot better.

I just want to balance everything out good. Some folks do chest 2x a week, what if I worked in back & shoulders 2x a week? Just a thought.
thanks again & cheers, P

 

[Big Smoothy]

You were an elite member. Hopefully Robert can help you get your nik back. (If you care.)

 

[DimebagDarrell]

ummmmm chest AND shoulders the same day? thats f*ckin with your triceps the whole time. by the time youre done hitting chest they wont be very helpful with the shoulders. i work shoulders alone. here's what i do:

dumbbell shoulder press - 3 sets (anterior deltoid)
reverse dumbbell pec dec - 3 sets (posterior deltoid) shown here
upright row - 3 sets (lateral deltoid)
posterior delt cable* - 2 sets (posterior deltoid)
front cable raise - 2 sets (anterior deltoid)
side cable raise - 2 sets (lateral deltoid)

*the posterior delt cable is done on a machine where i can adjust the height of the pulley. i put it at shoulder height, then, if working the left posterior delt, i face with my right side pointing to the pulley, left hand gripping a stirrup, arm straight, laid across my body. then using only the posterior deltoid, keeping my arm straight, pull the stirrup to the left until my hand is directly to the left.

remember this: the deltoid is comprised of three heads: anterior (front), lateral (middle), and posterior (rear). each needs to be worked for correct growth. the deltoid is a fairly small muscle though and can be overworked, so be careful.

over the past 3 weeks, using this workout, my delts have exploded.

 

[DimebagDarrell]

oh by the way the reason that the traps are not featured in what i do for shoulders is because i hit them hard on back day.

 

[LAM]

ummmmm chest AND shoulders the same day? thats f*ckin with your triceps the whole time. by the time youre done hitting chest they wont be very helpful with the shoulders. i work shoulders alone. here's what i do:

dumbbell shoulder press - 3 sets (anterior deltoid)
reverse dumbbell pec dec - 3 sets (posterior deltoid) shown here
upright row - 3 sets (lateral deltoid)
posterior delt cable* - 2 sets (posterior deltoid)
front cable raise - 2 sets (anterior deltoid)
side cable raise - 2 sets (lateral deltoid)

*the posterior delt cable is done on a machine where i can adjust the height of the pulley. i put it at shoulder height, then, if working the left posterior delt, i face with my right side pointing to the pulley, left hand gripping a stirrup, arm straight, laid across my body. then using only the posterior deltoid, keeping my arm straight, pull the stirrup to the left until my hand is directly to the left.

remember this: the deltoid is comprised of three heads: anterior (front), lateral (middle), and posterior (rear). each needs to be worked for correct growth. the deltoid is a fairly small muscle though and can be overworked, so be careful.

over the past 3 weeks, using this workout, my delts have exploded.

it is very easy to get an effective shoulder workout in with out much involvment from the triceps if you don't let your elbows break parallel on pressing movements...

 

[DimebagDarrell]

true. but id rather go the whole way.















...........thats what she said! hahhahahaha. i need sleep

obviously, i only involve triceps once, but some other workouts involve triceps more often. i just like keeping distance between working out the same part so quickly. everybodys different

 

[P-funk]

So, P-funk, just lookin for suggestions.

What kind of suggestions are you looking for? Suggestions on an ew training split or suggestions on how to work your back and pull your posture up straight?

 

[Pierzin98117]

What kind of suggestions are you looking for? Suggestions on an ew training split or suggestions on how to work your back and pull your posture up straight?

P-funk
I just need a push in the right direction, is all. Any pointers? I was thinking of new split for the next month that would focus on back and shoulders, hence the original post at top of thread. My Posture is fine, for the most part, and it will take care of itself once I work the weak spots a few times. I just noticed that my shoulders seem incredibly weak, that's why I wanted to hit them so hard, if just for a month.

The last couple of weeks I haven't been too regular as far as workouts go, so it's one small step at a time. One day this week I went in before work, and forgot my f***ing lock!!! I was pissed!!! That's one more day lost. It's not the final cut the sculptor makes that finishes the statue, it's all the cuts that went before that matter.

When I have had a good routine going, my posture's not a problem, and the body kind of pulls everything together to where it should be. Last year about this time, I had a co-worker who made fun of me because my chest was sticking out, although I wasn't focusing on chest at all at the time. hehe. Anything more than four days is too much.
this split is probably more reasonable. whatcha think?

Back, biceps
chest triceps calves
off
shoulders, traps
hams, quads

DimebagDarrell,
thanks for the tip. I'm gonna keep a copy of that and probably incorporate it at a later date, if not next week. Both of you reminded me how important upright rows are, I needed that. I used to use those all the time, they are great. The reverse peck dec and side laterals will take a little adjustment, as I haven't used them for a while. I'm with LAM about triceps though. I have worked chest, shoulders and triceps without any adverse effects.

Mr snafu I'm not too worried about my nick, as you can see. I have bigger fish to fry.

cheers,
P

 

[P-funk]

the training split looks fine.....it is what you do with it that counts though. What exercises, how many set reps, etc....

I also like this split:

day1-upper
day2-lower
day3-rest
day4-upper
day5-lower
day 6 & 7- rest