Chest and Shoulders??

[cwick0]

if you want a separate shoulder day, this is my shoulder day and it's done wonders for me (it's also made my traps explode):

Barbell Clean and Press 3x6 or 4x5
Db Lateral Raises 3x12
Heavy Upright Rows 10, 6, 4, failure
Push Presses 6, 4, 2

Dont forget about your rear delts!

add a couple of sets in after your lateral raises, they will only continue to add to your overall shoulder development

 

[mad_monkey59]

Okay bro... I don't know about yourself but I found that pairing shoulders up with anything was not a good idea in terms of rest, as shoulders are used for both back and chest. Also, I found I was doing a stupid amount of sets in one workout to target all three heads of the delt and the major bodypart effectively. All bodyparts except traps that is. Your traps are like the supporting muscle for your shoulders, much like biceps to back etc.

So you have two options.

Split your shoulder parts up.

Anterior Delt with chest
Posterior Delt with back
Medial Delt with Legs of Arms... or

Train your shoulders with your traps.

This way you need less sets to target your traps effectively, and you can use upright rows as a compound exercise which will target both muscle groups very well.

I couldn't stand training my shoulders with anything other then traps, it might be okay for you... I hope this will help you out if you hate it as much as I did. lol

 

[yomama]

I do about 15sets for chest. I do incline every other week, same goes for shoulders, every other week, otherwise I'd be overtraining them.

 

[wnt2bBeast]

all you need are deads for traps..
most Pl'ers have very big traps im positive they do not do much for them occasionally shrugs thats it

 

[mad_monkey59]

all you need are deads for traps..
most Pl'ers have very big traps im positive they do not do much for them occasionally shrugs thats it

They don't need much work, no. But still, mine respond best with a bit of encouragement, as do most others, the worst thing to do is neglect a bodypart... expecially if you don't deadlift.

 

[wnt2bBeast]

They don't need much work, no. But still, mine respond best with a bit of encouragement, as do most others, the worst thing to do is neglect a bodypart... expecially if you don't deadlift.

the worse thing you can do is overtrain each bodypart which most people do

 

[mad_monkey59]

the worse thing you can do is overtrain each bodypart which most people do

Well, but not training any bodypart will lead to atrophy and no progress at all.
In such terms neglecting your training has much the same effect as overtraining, ie, no progress etc.

But you will not overtrain with what I have suggested. If you simply rely on deads to do work your traps the chances are you are neglecting that bodypart, which in the given situation is a bad idea.

 

[wnt2bBeast]

Well, but not training any bodypart will lead to atrophy and no progress at all.
In such terms neglecting your training has much the same effect as overtraining, ie, no progress etc.

But you will not overtrain with what I have suggested. If you simply rely on deads to do work your traps the chances are you are neglecting that bodypart, which in the given situation is a bad idea.

not true..deads have given me pretty decent traps occassionally ill do some shrugs but i dont need to ..im not going to argue..im done

 

[JohnRobHolmes]

how to split the shoulders has been on my agenda every time i think about lifting. what i have finally settled on is this.

front shoulders with pushing day. cant do it any other way. medial head gets some work too, so i throw in the lateral raises on pushing day.

rear delts are hit with pulling. with the right form and focus you can get a killer pump in them with upright rows and low rows. just pull from the elbows. for extra flair i finish with some lateral type raises, but the chest is hollow, thumbs are down, and the shoulders are turned forward and i lean just a bit. it hits that rear head like nothing else. keep the arms slighty bent, and dont raise the arms much past 45 degrees or you risk impingment.

works hella good for my split. traps go with back, because they are part of the back and military presses dont really do as much as rows IMO

i do dips instead of decline. push three ways, pull opposite three ways.

 

[RedBird21]

Good advice bros.. I think I am goin to do front and medial delts with chest, and save rear delts for my back and traps day. Thanks again, I think this will help a lot.