Chest and Shoulders??

[H_T_]

What about upright rows? As long as you keep your elbows in front of your body. And, hey, try doin' some cleans, with a barbell or dumbells. DB's are harder cuz you have to pull the weight a lot higher and the traps aren't as involved.

 

[cwick0]

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

ESPECIALLY THE FRONT DELTS.

They get killed with bench, shoulders, and with some tri work. Hence i wont do chest and shoulders.

 

[cwick0]

What about upright rows? As long as you keep your elbows in front of your body. And, hey, try doin' some cleans, with a barbell or dumbells. DB's are harder cuz you have to pull the weight a lot higher and the traps aren't as involved.

bench + upright rows = no extra front delt work!

Just keep hitting lateral and rear raises so they dont fall to far behind your front delts and hopefully this will prevent those dreaded shoulder injuries.

 

[Debaser]

I don't want to get all preachy, but...

Can we just call a mortorium on the need to do all these redundant exercises? Why must a trainee do so many different movements for just the chest or delts?

A bench press with a slight incline (15 degrees or so) will activate the pecs COMPLETELY, so why must someone use other exercises that are either redundant or less efficient?

I will celebrate the day when bodybuilders worldwide start moving away from all these antiquated principles. Probably on the same day Weider is lowered into a vat of boiling feces in hell.

 

[RedBird21]

ESPECIALLY THE FRONT DELTS.

They get killed with bench, shoulders, and with some tri work. Hence i wont do chest and shoulders.

I'm doing chest with shoulders for that exact reason. If I am hittin chest and then 3 or 4 days later hittin shoulders then 3 or 4 days later hittin chest again, thats too much wear on my shoulders. I'm going to do my 12 sets of chest and then hit 4-6 sets on the front and medial delts. This should allow me plenty of time to recover before my shoulders get hit again.

Heres my split

Day 1: Chest, Front and Medial Delts
Day 2: Back, Traps, Rear Delts
Day 3: Off
Day 4: Triceps, Abs
Day 5: Biceps, Legs
Day 6: Off

 

[cwick0]

I'm doing chest with shoulders for that exact reason. If I am hittin chest and then 3 or 4 days later hittin shoulders then 3 or 4 days later hittin chest again, thats too much wear on my shoulders. I'm going to do my 12 sets of chest and then hit 4-6 sets on the front and medial delts. This should allow me plenty of time to recover before my shoulders get hit again.

I agree with you that your shoulders should be recovered, but you dont feel a little exhausted before you get to them?
What is the need for the extra front delt work when they get enought work from your 12 sets of chest. Why not switch them with rears as to have more balanced and rounded shoulders?

 

[RedBird21]

I agree with you that your shoulders should be recovered, but you dont feel a little exhausted before you get to them?
What is the need for the extra front delt work when they get enought work from your 12 sets of chest. Why not switch them with rears as to have more balanced and rounded shoulders?

I hear what you're sayin. I think I'm just real paranoid that I'm not hittin the shoulders enough to promote growth. I'm sure I am, but my worst habbit is overdoing it. It just seems like they need to be isolated a little to really get them to reach full potential. I don't think I can just not do any front delt work. Maybe I can make myself cut down to 3 sets of db press after my chest workout. I'd really prefer leaving rear delts with back and trap day.

 

[phasar]

i don't focus so much on the routine as i do the muscle group. i usually rotate delts and pecs on the same day. which means to say that if i am doing delts first, my bench press will not truly be my best since my anterior delts are already fatigued and the tri's are bit fatigued too.

if u can handle what u think others might be thinking of you, then it should be ok. if someone can maximum bench press 250lbs. but if they annihilate their delts b4 going inot pecs, they might only be able to do 180lbs max on the bench now.

so basically your chest workout on a day like this is only to keep yourself tight, so that next week when you will be doing chest first , you will be able to really blast away.....

 

[cwick0]

I hear what you're sayin. I think I'm just real paranoid that I'm not hittin the shoulders enough to promote growth. I'm sure I am, but my worst habbit is overdoing it. It just seems like they need to be isolated a little to really get them to reach full potential. I don't think I can just not do any front delt work. Maybe I can make myself cut down to 3 sets of db press after my chest workout. I'd really prefer leaving rear delts with back and trap day.

Sorry, i didnt realize you were hitting rear delts and traps with back.

 

[TRUEsoldier]

Well i think all you guys are to damn paranoid IMO!!!

every muscle gets worn the hell out when you are emphasising another muscle! You cant get around it, you just have to deal with it! Tri's are your prime example! they get hit with just about any pushing movement! so again, dont worry about it, just dont do a thousand sets of a given muscle! If you usually do 12-15 sets, cut it down to 9 and you'll be fine! but that is just my .02

and debaser!
The problem with ONE "perfect" movement for a muscle, is it gets redundant fast! What is the biggest way to get unmotivated to work out you say? I'll tell you, and that is doing the same movement over and over again! Variety is the key...Slight incline bench might be the "Best" exercise for bench, but it like tuna, gets bland after awhile!!! but again that is just MO

Peace