When to train side delts??

[tzan]

I'm trying to revise my routine and am unsure if it would be more beneficial to work my side delts with either my chest and front delts, or my back and rear delts. I'm leaning towards my back and rear delts. Here is my planned 5x5 routine.

Back/Rear Delts
Chest/Front Delts
Off
Legs
Arms
Off
Off

Back/Rear Delts:
5x5 Deads
2x8-10 Rows
2x8-10 Widepulldowns
2x8-10 Face Pulls/suppersetted with Shrugs

Chest/Front Delts:
5x5 Incline Barbell
2x8-10 Flat Barbell
2x8-10 Dips
5x5 Millitary Press
2x10-12 Front Raises

Legs:
5x5 Squats
2x8-10 SLDL
2x8-10 Leg Press
2x12-15 Quad Extensions
3x15-20 Calf Raises

Arms:
5x5 Barbell Curls
2x8-10 Incline DB Curls
2x8-10 Hammer Curls
5x5 Closegrip
2x8-10 Skullcrushers
2x8-10 Cable Pushdowns

Goals are to put on as much size and strength before I start my cutting cycle in May. I really like the exercises, but how does the volume seem?? I may take out the leg presses as it may be too much.

 

[Dave949]

With a total of 9 sets you are doing for your chest,
in my ever so humble opinion I don`t feel you need
to do any direct work for your anterior delts. They are
already getting 9 sets or direct work from your pec sets.

My 2 cents would be to keep the dumbell MP`s but drop the
redundant front raises and replace with direct lateral delt work.

Maybe even consider lowering the amount of dumbell M.P.`s
to 3x5 instead of 5x5. Your delts are really getting hammered
on your chest/delt day. (IMHO of course)

 

[sweed]

Why not set a day for delts. the day after arms sounds good cuz u will have a day of rest before back and 2 days before chest.

thats my $.02

 

[tzan]

With a total of 9 sets you are doing for your chest,
in my ever so humble opinion I don`t feel you need
to do any direct work for your anterior delts. They are
already getting 9 sets or direct work from your pec sets.

My 2 cents would be to keep the dumbell MP`s but drop the
redundant front raises and replace with direct lateral delt work.

Maybe even consider lowering the amount of dumbell M.P.`s
to 3x5 instead of 5x5. Your delts are really getting hammered
on your chest/delt day. (IMHO of course)

You make some good points. I think I may drop the number of sets on my MP's to 3x5 along with the front raises.

 

[onerepmaximum]

I'm with sweed. What benefit do you see to splitting your delt workout like that?

 

[gymtime]

Is two 5x5 excercises for chest normal? Seems high to me.

 

[tzan]

I'm with sweed. What benefit do you see to splitting your delt workout like that?

It allows more rest for my shoulders. After doing heavy incline and flat presses, my front delts get hammered, so rather then working them AGAIN in the same week, I like to really kill them once, and allow them to fully recover. Same goes for back and rear delts. After doing deads, bo rows, etc.. my rear delts are already being worked pretty hard, so doesn't it make sense to just really destroy them and allow for more recovery time? It seems that my delts get overworked if I train them seperate from chest and back. My shoulders are one of my strong points, and I must recognize this split as being one of the reasons why. I highly suggest it for people wanting to switch up their routine.

 

[tzan]

Is two 5x5 excercises for chest normal? Seems high to me.

Yea, I think your right. Like Dave949 suggested I'm going to make it so I only do 3x5(instead of 5x5) on my MP's.

 

[gymtime]

Yea, I think your right. Like Dave949 suggested I'm going to make it so I only do 3x5(instead of 5x5) on my MP's.

Ah ok, I misunderstood you. I thought you meant DB presses as in DB "bench" presses. I thought, "why is he doing two 5x5 bench excercises?"

So you're talking about db overhead presses (or military press). I'd stick with the 5x5 on those.

 

[Debaser]

I'm with sweed. What benefit do you see to splitting your delt workout like that?

Because your rear delts and front delts perform opposite tasks. The front works with the chest and triceps for pushing motions, so it makes sense to work them together. The rear delts act in accordance with the lats and biceps, and traps and so forth.

Why anyone would set aside a day just for their shoulders is beyond me.