What split for lagging shoulders?

[SteelWeaver]

Not sure what to do with my shoulders. I had them on leg day instead of calves, but was just too wasted by the end of legs to do shoulders.

Now I've moved them onto chest day, doing just chest and shoulders, but did this for the first time last night, and they were, of course, tired by the time I got to them. Is that OK? Also, this split means I have to do bis and tris with back - and my bis have enough problems keeping up with back workouts, never mind having to work them after back.

What can I do??

Currently: 3-day split
Day 1 Quads, hams, calves
Day 2 Chest, shoulders
Day 3 Back, bis, tris

Would appreciate suggestions.

 

[Dingo12]

1. quads + calves
2. chest + bis
3. Rest
4.Shoulders
5.back + hams

I actually work shoulders as an after thought every time I train 'cos they get worked hard anyway and were getting so sore I couldn't work other muscle groups as effectively.

This is my split

1. as above
2. arms (shoulder press as warm up for tris)
3. rest
4.chest (lateral raises after pec dec/flyes)
5.back + hams (rear delts after back)

My shoulders get less tired this way but are still growing. I alternate heavy/light workouts from one week to the next with heavy legs and heavy back not within the same week and with heavy tris + light bis within a heavy back week and heavy bis + light tris for a heavy chest week.

 

[SteelWeaver]

Thanks Dingo. So you work them 3 times a week? How many sets do you do each time?

See, I'm not sure if they're lagging because they were getting secondary work on chest day and then getting worked again on shoulder day, or if I'm not working them hard enough because I'm always tired after doing legs. They never seemed to feel really sore the next day, even after double drop sets on lateral raises.

I'm on a 3-day split over 4 days a week, so I work out Mon, Tues, Thurs, Sat, but hit each part every 5 days or so. I'm kind of tired of how long my workouts are, though. I'm very indecisive about whether to go back to once a week per part or not. I just felt like I wasn't making gains like that.

On the subject of heavy and light days - on a light day - what do you do? Same number of reps with lighter weight, not to failure? Fewer sets, same weight, to failure? I still can't figure this out, and always end up going all-out.

 

[The Shadow]

My wife uses the following split and her shoulders are better than mine:

Day 1 - Chest and Front Delts
Day 2 - Back and Side, Rear Delts
Day 3 - Legs
Day 4 - Arms


For Front Delts:

Delt machine press, facing the pad - 3 sets of 8-12
Behind the back cable laterals to the front (adds a bit of a stretch) 3 sets of 12-15


Side Delts:

WIDE grip upright row - 3 sets of 8-12
Behind the back cable laterals to the side - 3 sets of 12-15

Rear Delts:
Reverse Pec dec - 3 sets of 12-15.

Note that she always does db rows on rear delt day, therefore only one direct set.


Always do some light exercise for Internal and External rotators at the END of delt workout.



Try it and I guarantee results.
pm if you have any questions.

Good luck.

 

[SteelWeaver]

Thanks, Cornholio - mm - think I'm gonna try this splitting it up thing. Just one Q. Well, 2. On chest day, she doesn't feel her front delts are too tired after chest? And is that a good or a bad thing?

Also, "Behind the back cable laterals to the front (adds a bit of a stretch) " - here your back is to the weight stack, right? Low cable attachment?

Oh, one more - if I do b/b rows on back day with rear delts, that should cover some ground, right?

 

[The Shadow]

Thanks, Cornholio - mm - think I'm gonna try this splitting it up thing. Just one Q. Well, 2. On chest day, she doesn't feel her front delts are too tired after chest? And is that a good or a bad thing?

Also, "Behind the back cable laterals to the front (adds a bit of a stretch) " - here your back is to the weight stack, right? Low cable attachment?

Oh, one more - if I do b/b rows on back day with rear delts, that should cover some ground, right?

Doesn't really matter about delts and chest. The only thing that should really affect the front delts is doing inclines at too high an angle. Keep incline chest work to 35-45 degrees.

Back is to the weight stack with a low attachment at the very bottom.

Yes. Rows with bb or db will help with the rear delts. THen just add the rear delt machine.

One thing. On the cable laterals behind the back to the side. Have her lean slightly to whichever side she is working. If working right side, lean slightly to the right thru-out the movement.

 

[KBgrl]

helllllllllloooooooooo

i was also concerned with lagging shoulders..... a good buddy with AWESOME shoulders suggested i start doing overhead press using the smith machine..... immediately followed by lat. raises..... ill go heavy with the press....... 6reps......then hit lat raises for 10reps. ....rest...... and start again.... i do this 3 times. then i throw in some front raises and walla! ill let u know how the progress goes. im wondering if i should just go heavy with the press for low reps and rest in b/w the sets instead of hitting the lat raises right after.... we'll see...ill give this a shot first.

my current split is..... 3days on 1 day off.....3 on.......
day 1 chest/back
day 2 cardio
day 3 legs
day 4 rest
day 5 cardio
day 6 arms (tris, bis, shoulders)
day 7 cardio


i find it easier to work shoulders with the rest of my arms..... if i did them with back or chest i was just so worn out to really kick ass....
u said u were tired of how long ur workouts were...... then make them shorter babydoll ....one hour of HARDCORE liftin is MORE than enough.......i think hittin one body part a week is ideal!!

 

[Debu]

KB - how are the two days of long cardio treat'n you?

 

[KBgrl]

KB - how are the two days of long cardio treat'n you?

whoopsie......its actually 3 days of cardio... i made a mistake in my original post..... left out a day ...... i edited it

i usually do 60 min.......

 

[Debu]

Kb

Do you notice a dif. in fat burning with the 3day long session vs. every day 30-45min?

 

[Daeo]

Here was my split.

Monday: Quads and hamstrings
Tuesday: Off
Wednesday: Chest and calves
Thursday: Back
Friday: Shoulders
Saturday: Off
Sunday: Biceps and triceps

My shoulders were so overdeveloped that I had to switch it up so that the rest of my body would catch up. Now my split looks like this.

Day 1: Chest and shoulders
Day 2: Back and hamstrings
Day 3: Off
Day 4: Biceps and triceps
Day 5: Quads and calves
Day 6: Off
Day 7: Repeat cycle

Using this split the rest of my body is finally catching up a bit. But in your case you don't really want the rest of your body to catch up. Using my new split allows me to pre-fatigue my shoulders and forces me to use less weight on all shoulder exercises. I would devote a whole day to only training shoulders if they are lagging that much behind...

 

[KBgrl]

Kb

Do you notice a dif. in fat burning with the 3day long session vs. every day 30-45min?

i cant really say b/c not only did my split change but also my diet..... its much cleaner.... lower cals, fat and rotating carbs so i think its the combination. i really 'bulked' up during my last cycle.... gained 17lbs... ive since then dropped 10. now im on my second cycle and climbing SLOWLY... much slower , ive gained about 4lbs in a few weeks... and i think its just water... im leaning out as planned..