Question about should workout

[rudygee2]

Question about shoulder workout

Something weird has been happening with my shoulders. When I first started doing shoulder presses, I did like 25lbs. But today, I could only get like 15lbs up for some reason. I tried 25, and couldn't even get it up. Then I tried 20, and only got like 3 reps, and finally went down to 15, where it felt good. This also happened last week too, except I only went down to 20lbs.

The only 2 possible explanations I can come up for this are these.

1) For the last 2 weeks, I started doing my shoulder exercises after my chest exercises (db press, dips, and flys). Is there something in one of those exercises that will wear out my shoulders? Or is the chest very involved in should presses so that my chest is already worn out, and maybe thats why I couldn't do as much?

2) I had bad form the first times I did allowing me to do more weight.

Anyone have any idea why my weights went down? Any help would be appreciated.

 

[dockta]

Originally posted by rudygee2
Something weird has been happening with my shoulders. When I first started doing shoulder presses, I did like 25lbs. But today, I could only get like 15lbs up for some reason. I tried 25, and couldn't even get it up. Then I tried 20, and only got like 3 reps, and finally went down to 15, where it felt good. This also happened last week too, except I only went down to 20lbs.

The only 2 possible explanations I can come up for this are these.

1) For the last 2 weeks, I started doing my shoulder exercises after my chest exercises (db press, dips, and flys). Is there something in one of those exercises that will wear out my shoulders? Or is the chest very involved in should presses so that my chest is already worn out, and maybe thats why I couldn't do as much?

2) I had bad form the first times I did allowing me to do more weight.

Anyone have any idea why my weights went down? Any help would be appreciated.

BOTH of your reasons are correct...

Personally... i would never do shoulders on the same day as chest... i would have at least a 2 day break between those 2 bodyparts.

 

[rudygee2]

Haha, ok. Thanks alot. I guess I'll have to redo my routine, yet again. So what do you suggest, do shoulders go with back or legs?

 

[dockta]

you could do shoulders with legs... if you didnt want to train them on there own. You gotta remember that the shoulders have 3 heads. which all need to be trained, then you also have your traps ( which some people train with shoulders).. so.. after this, you shouldnt have the energy to do a back workout, or a chest workout, or vice-versa... eg... chest or back, then a big shoulder workout.

Try to keep your bigger muscle groups seperate from eachother... that way you can get the MOST out of each workout, without compromising a bodypart.

Everyones different.. you just gotta see what works bestfor you.

It involves a lot of trial and error, but once you stumble across whats right for you.. you will know it.

Cheers

 

[rudygee2]

Well, Im kinda new to weight lifting, so I thought revolving around the compouds would be a good idea. Once I more advanced, Ill probably add in a arm day as the 4th day. But for now, I think 3 days is good. Could you do me a big favor and critique my routine? Please tell me if you see anything really wrong, haha.

Monday
Chest – Dumbbell bench press (3)
Dips (3)
Flys (3)
Wrist
Brachioradialis – Hammer curl (6)
Wrist Extensors – Reverse wrist curl (3)

Tuesday
Back
General – T-bar row (3)
Deadlifts (3)
Pull ups (3)
Triceps
Tricep Dips (3)

Thursday
Quadriceps – Full squat (3)
Hamstring – Machine curls (3)
Leg Extensions (3)
Calves – Single leg calf raise (6)
Shoulder
Anterior deltoids – Shoulder press (3)
Lateral deltoids – Lateral Raise (3)
Traps (3)

The number in the bracket is the number of sets. Right now, Im only working out 2 of the shoulder heads.... is that alright? I also only have dips in for triceps, but Im not even sure I want to isolate the triceps yet. Any more advice would be appreciated. Thanks alot.

 

[dockta]

IMO

I would change the hammer curl, to a standard curl..

I would also choose concentraing on biceps and tris before forearms.. as these get a lot of work in general training, considering you are just starting out...

Thursday, look like a killer, you will be stuffed for your shoulder workout.

I would also swap Tuesday to wednesday.. to give the day-on day-off effect

This is just a roughy.. but what about this.. this is working on your 3 day a week routine, with the nodyparts and exercises you seem to be favouring....

MONDAY

Chest - flat dumbells, Dips, Flys
Biceps - standing Straight barbell curls, seated alternating dumbell curls
Claves - single leg raise

WEDNESDAY

Back - Deadlifts, Chins, T-Bars
Triceps - Pushdowns / Close Grip bench "superset"
Forarms - Upto you

FRIDAY

Legs - Squat. Extensions, Curls
Shoulders - Shoulder press, Lateral raises, bent over raises (rears), shrugs


3 days is a little hard to work with, so it has a lot of limitations... just means you may have to spend an extra 15ins each session..

Hope this helps..

 

[rudygee2]

Alright, Ill give your routine a go, and see how I like it. Thanks alot for all the help man.

 

[dockta]

No worries champ... let me know how you go..

Good Luck