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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Training Discussion Board
 Upright row/shoulder routine
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| Author | Topic: Upright row/shoulder routine | ||
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Amateur Bodybuilder 
Posts: 57 |
Hi, A few weeks ago when I did shoulders I decided to start doing upright rows. I just wanted to know if these are better to do with a standard or ez curl bar. I have used standard bar and am pretty happy with the restults-it seems like a good exersize. I just have one question....exactly how far should i be pulling the bar up? I usually go to about chest level. Any replies would be appreciated. Also another thing, I'd like some of you to examine my shoulder routine and tell me what you think...here goes Dumbell shoulder press 3 sets of 8-12 (right now I am at 8 reps on each exersize) Dumbell lateral raises 3 sets Dumbell front raises 3 sets Upright rows 3 sets Reverse pecdeck flyes 2-3 sets     | ||
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Novice 
Posts: |
That looks good to me. I prefer the EZ-curl bar because it's easier on my wrists and I use 10lb plates so they don't get in the way. I might have to go to 25lb plates cause I'm running out of room on the bar... anyway. When do you do traps? you might consider doing traps on you shoulder day. Or on back day is good too. upright rows hit the traps fairly well (if you row up to upper chest level) Make sure you pyramid on shoulders (any body part for that matter) very important. | ||
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Amateur Bodybuilder
Posts: 174 |
Garza...these are great...I do them on my shoulder day also and I like to use the EZ- Curl bar like Valdez because it is less strainful on the wrists. But if the straight is working for you that is awsome...keep using it. Another thing I have found with upright rows is that I have to keep the weight relatively light or it's hard on my rotator cuffs. | ||
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Amateur Bodybuilder
Posts: 57 |
Don't laugh...but I don't even know what or where traps are. I know its where you keep the bar when you do squats but how do I work them? What are some good trap exersizes??????? | ||
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Novice
Posts: |
I didn't laugh but I did smile. Dumbell shrugs are arguably the best exercise to DIRECTLY stimulate the traps. use dumbells that are at least 50lbs but not so heavy that you can't get a full contraction. 4-5 sets of DB shrugs and 3 sets of upright rows are all I do and all I need for traps. Deadlifts, bent over rows, and laterals also work the traps indirectly but intensly. | ||
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Amateur Bodybuilder
Posts: 64 |
Upright rows are a good exercise. I recommend that you use dumbbells instead of barbells. It's easier on your rotator cuffs. What are your goals? Do you want to add mass to your shoulders or just tone them up? I noticed that you do about 15 work sets for your shoulders. That's too much. If you're doing bench presses, chins, pulldowns or rows, you're working your shoulders too much. I train the HIT way, but if you want to use a high volume approach, I recommend that you only do 6-9 sets for shoulders. There's no point in doing front raises if your doing dumbbell presses. They are different exercises, but you're still targeting the front delts. Your shoulders are a smaller muscle and they don't need much. Try this. Shoulder Routine: Dumbbell Presses 2 x 6-10 (Front Delts) Trap Routine: Barbell or Dumbbell Shrugs 2 x 10-15 I hope this helps. ------------------  | ||
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Novice
Posts: |
HIT bodybuilder I have a differing opinion. Garza consider both sides and make a choice. I feel that Garza's routine is perfect the way it is as long as he includes dumbell shrugs. I am not going to get in a HIT vs. High Volumne argument here. I would pyramid the weight on all exercises and only go to failure on the last 1 or two sets. I train somewhere in between HIT and High Volume. I believe that more than one exercise is needed for one bodypart but I'm not going to do 4 or 5 sets per exercise and 20 sets per bodypart ALL to failure: now that IS overtraining... PEACE | ||
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Cool Novice 
Posts: 35 |
Why do upright rows, lateral, front raises, dumbell raises and rear raises on a pec deck, when you could just do 4 sets of clean and jerk and have done with it???? G. | ||
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Amateur Bodybuilder
Posts: 57 |
Thanks guys for all the suggestions. I think i'm gonna stay with what I'm doing and maybe add some dumbell shrugs to my routine. | ||
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Novice
Posts: |
LMAO Gforce. good idea!! | ||
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Amateur Bodybuilder
Posts: 64 |
Valdez, Well, I believe he should try both methods. Doing straight sets to failure or pyramiding. Personally, I believe that less, but more efficient sets would be helpful. I take all my sets to failure. But why pyramid? All you're doing is increasing the weight on each set, which causes your reps to decrease. Progress is more noticable if you keep the rep range consistant. Say for example. I started out curling 105 pounds. I stay consistant with that weight for a few weeks. I can curl 105 pounds for 10 reps to failure. On the third week, I'm doing 105 pounds, but I notice that I completed 1-3 more reps than I did last workout. I would then add more weight. To it's easier to see progress. But pyrmiding may work for him and anyone else. It just didn't work for me. The way I described on how to do a set, will pretty much work for anyone. For some reason, I'd always get weaker when I did pyramided sets. I believe that one set would provide enough stimulis to produce strength and mass gains. And I am not arguing with you. You're entitled to your opinion. And I respect everyone's opinion, even if I don't agree with it. Keep lifting. ------------------ |
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posted September 09, 2000 08:04 PM