Neglected medial delt!

[Wayneo]

OK this routine is solid but should there be a shoulder exercise included? The anterior delts are being worked with the bench press and posterior with the rows but the medial arn't getting hit. What do you think?

Mon & Thurs

Dumbell Bench press 5x5
Bent over row 5x5
Ez bar preacher curls 2x5
Tricep pushdown 2x5

Tues & Friday

Barbell Squat 5x5
Glute/Ham raise 5x5
Seated calf raise 2x5
Turkish get-up 2x5

 

[BiggT]

I think you're fine. I think pressing is all one needs for the shoulders. You can consider swapping flat for incline d-bells. You can also consider making Mon a flat pressing day and Thurs an overhead pressing day.

But, in my opinion, your routine is fine....you've got good, functional stuff set up for progression. I think the delts will be worked plenty anyway with the flat d-bell presses.

 

[BiggT]

Also, I forgot to mention, you can swap in dips for the triceps pushdowns for added shoulder work. Big compound lifts and 'bang for your buck' will eliminate the need to think about neglected 'bodyparts' because nothing is really neglected.

 

[Protobuilder]

Also, I forgot to mention, you can swap in dips for the triceps pushdowns for added shoulder work.

That's a nice adjustment. You'd get plenty of shoulder work. And remember, you don't have to throw everything and the kitchen sink in. You can always change things up next cycle and throw in some overhead pressing or something in place of something else.

 

[Cynical Simian]

On the theme of superior substitutes, perhaps do GMs or some form of deadlift instead of the glute-ham raises on one of your lower-body days. You'd almost certainly want to do front squats or lighter back squats on this day if you add deads.

 

[bignate73]

Mon & Thurs

Dumbell Bench press 5x5
Bent over row 5x5
Ez bar preacher curls 2x5
Tricep pushdown 2x5

Tues & Friday

Barbell Squat 5x5
Glute/Ham raise 5x5
Seated calf raise 2x5
Turkish get-up 2x5

Just my opinion:

for 5x5 or 5 rep stuff:

I'd stick with a bar for bench presses
Rows look fine
Preachers and 5 reps sound like an injury waiting to happen. I'd do 3-4 sets of 8-10 for isolation stuff.
Same with Tricep pressdowns

Squats look fine.
GHRs and going for 5 reps, looks like something will compensate. higher reps on those to build up posterior chain control and GPP. If this is what you are using exclusively for PC strengthening, I'd use a more strength oriented exercise: eg. deads, GM's. like our Symian friend said.
Seated calves: its up to you what works best for your calves, my take on calves is that they work well with higher reps (12-20).
Turkish getups.....NICE! into punishing yourself eh?

one thing i forgot to ask before typing all of this. are you incorporating some warmup sets in your isolation work...if thats the case...i might rescind all that other stuff i wrote.

oops!!! as for your original question, throw in some thrusters as a warmup/finish off. which will get your shoulders pretty good.

 

[Wayneo]

Also, I forgot to mention, you can swap in dips for the triceps pushdowns for added shoulder work. Big compound lifts and 'bang for your buck' will eliminate the need to think about neglected 'bodyparts' because nothing is really neglected.

Oh great idea, don't know how i didn't add that This is starting to look like a really nice routine.

I'll replace flat BP on Thursday with incline BP for sure.

As we all know our body adapts very quickly to any given routine, I usually change my rep ranges every 4-6 wks but i'll be using this with my first bulking cycle how long before i need to change the rep ranges????

Sorry if this isn't the thread to be asking this Q!

 

[Wayneo]

Bump!

 

[xblitz44x]

I'd keep the rep ranges constant so you can better monitor your progress. You know that if you start at squatting 225x5 reps, and end squatting 275x5 then you've progressed. Your body might adapt to the rep ranges but it'll be confused by the weekly added poundages. More weight = more muscle. Even if it's just 2 1/2 lb plates from one week to the next.

 

[BiggT]

I'd keep the rep ranges constant so you can better monitor your progress. You know that if you start at squatting 225x5 reps, and end squatting 275x5 then you've progressed. Your body might adapt to the rep ranges but it'll be confused by the weekly added poundages. More weight = more muscle. Even if it's just 2 1/2 lb plates from one week to the next.

I couldn't agree more with this. With respect to training, most popular bodybuilding literature uses terms like "change it up", "mix it up", "shock your muscles"......what I translate all of that into is "spin your wheels"....tweaking and adjusting is PERFECTLY FINE.....but the way to progress is to make your training quantifable, or measurable. If you do 5 sets of 5 with 300lbs on June 1, and you do 5 sets of 5 with 325 lbs on August 1, you clearly made progress, you may not be sore to the touch the next day, but you're getting stronger over a set/rep range, thus increasing workload and stimulating a response from your body (provided you are eating more calories than you burn). Being excessively sore after workouts does not necessarily signal progress, it means you are unconditioned to the work you did, no more, no less. The way to progress is to get good at a few things, rather than doing a million things and sucking at all of them.

For an example....if you bench press 300x1, then the next week you do 275x4, and the next week, 285x2x2, then the next week 3x8 with 225, then "switch it up" to dumbells for 5 weeks, then do inclines for 3 weeks to "shock the muscles" then you come back to flat bench doing 300x1, 275x4 etc etc, you haven't made any progress.

So, while tweaking and being intuitive can be good at points, don't lose site fo what grows the most muscle the fastest in natural trainees, and that is progression.

 

[Sassy69]

What's a "Turkish Get up"? Is it like this:

But seriously?

 

[LiftingDukkha]

I would think Turkish Get-Ups would seriously help address any concerns about "neglected medial delts"!!!!!!!!!!!!!!!!!!!

 

[bignate73]

its on crossfit.com. brutal exercise where you hold a bb overhead in a lying position (on the floor) and essentially stand up. scroll to turkish get up

 

[36drew]

its on crossfit.com. brutal exercise where you hold a bb overhead in a lying position (on the floor) and essentially stand up. scroll to turkish get up

Holy crap that looks tough!

 

[Chambewy20]

I like the "push jerk" for when dickheads use the squat rack for barbell curls with nickles, if they have fourty fives then that's okay but nickles... come on, go over to the dumbell area and look at yourself over there.

Love,

Chewy

 

[Wayneo]

its on crossfit.com. brutal exercise where you hold a bb overhead in a lying position (on the floor) and essentially stand up. scroll to turkish get up

Brutal yes, beneficial hell yeah, i must be mad but for whatever reason i love them!!! Here's a video link for you guy's scroll down for the get-ups.

http://www.trainingroomfit.com/videos_articles.htm

BiggT, thanks that'll clear that one up nicely, I think i'll start a workout journal with this one with a few pics too if anyone thinks that would benefit anyone else.

Wayneo.

 

[BiggT]

yeah, definitely start a journal

 

[Sassy69]

Brutal yes, beneficial hell yeah, i must be mad but for whatever reason i love them!!! Here's a video link for you guy's scroll down for the get-ups.

http://www.trainingroomfit.com/videos_articles.htm

BiggT, thanks that'll clear that one up nicely, I think i'll start a workout journal with this one with a few pics too if anyone thinks that would benefit anyone else.

Wayneo.

That's amazing that people can do that. Possible to try it w/ a DB first...

 

[Wayneo]

There's no problem doing them with a DB its just as good. I find alot of gyms where i am don't have a great range of kettlebells. So i gladly use a DB.