Workout Critique - Too Much?

[EnderJE]

Trying a three days split and keeping the reps betwen 5 - 8. No direct shoulder movements. Mainly compound movements. However, as I'm looking at it, I'm thinking that its a little much for what I'm trying to do.

Goals are to drop about 8 lbs in about 12 weeks. The weights will start at about 70 - 80 % of max and go up each week until the end (or I can't raise it anymore).

Cals will be about 2000 - 2500.

Any comments would be appreciated.

 

[Guinness5.0]

Why no shoulder movements? You're asking for an injury IMO without some overhead stuff as your rotators need to be strong to stabilze your benching.

Also, IMO the chest flyes are useless and again IMO you should drop either the close grips or the dips on chest day. Why chins after curls?

 

[kylewoods]

Why no shoulder movements? You're asking for an injury IMO without some overhead stuff as your rotators need to be strong to stabilze your benching.

Also, IMO the chest flyes are useless and again IMO you should drop either the close grips or the dips on chest day. Why chins after curls?

ahem, what makes u think chest flyes are useless?

 

[JohnRobHolmes]

ahem, what makes u think chest flyes are useless?

from a stress standpoint, the weight used in a fly puts much more strain on the shoulder than any pressing motion, yet flyes wont work the chest any more than a heavy bench. also, the shoulder is put into a VERY vunurable position at the bottom of a fly- open and out. if you screw up one time you can kiss your smooth glenoid cavity goodbye. it's wasted time IMO to fool with most single joint motions anyway, unless its for rehab or rotator cuff.

 

[EnderJE]

Why no shoulder movements? You're asking for an injury IMO without some overhead stuff as your rotators need to be strong to stabilze your benching.

Also, IMO the chest flyes are useless and again IMO you should drop either the close grips or the dips on chest day. Why chins after curls?

Mainly because I figure that the shoulder will already take a beating with the pressing and dips. However, I'm thinking of dropping the flys and adding a dumbbell overhead press (one arm at a time).

 

[ebear]

from a stress standpoint, the weight used in a fly puts much more strain on the shoulder than any pressing motion, yet flyes wont work the chest any more than a heavy bench. also, the shoulder is put into a VERY vunurable position at the bottom of a fly- open and out. if you screw up one time you can kiss your smooth glenoid cavity goodbye.

I agree that using too much weight on the fly will unduly tax the shoulders, no doubt. But what about the stretching effect? That's what flyes are good for. Exercises that stretch the muscle are often recommended because of the assumption that this stretch can contribute to hypertrophy...

More opinions on this...?

 

[Guinness5.0]

Mainly because I figure that the shoulder will already take a beating with the pressing and dips. However, I'm thinking of dropping the flys and adding a dumbbell overhead press (one arm at a time).

I would def. include the overhead press, preferably standing. Standing overhead press is an absolutely fundamental movement- no support apparatus whatsoever, thereby forcing the body to balance itself while producing force in the vertical plane of motion. People often refer to the bench press as the "upper body squat" but I think that standing OHP is much more deserving of such a comparison.

Also, johnrobholmes pretty much said what I think of flyes (though he used a couple words I've never heard so he gets style points ). Personally I don't subscribe to the whole "stretching the fascia to grow" belief. MAYBE a precontest bb'er could find some use in 'em but even then I doubt they're worth much.

 

[JohnRobHolmes]

I know shoulders, and if i didn't I would be walking around with two dislocated arms.

As for the extra stretching on the pecs, having your elbows flaired out for a flye does stretch them a bit more, as well all four rotator cuff muscles, the coracobrachialis, teres minor, and pec minor. Have you ever heard advice to keep the shoulders in during a benchpress? It is very sound advice and applies here too, as a streched out shoulder is much weaker. It is a motion that has very little bodybuilding or strength producing value IMHO.

Personally I don't subscribe to the whole "stretching the fascia to grow" belief. MAYBE a precontest bb'er could find some use in 'em but even then I doubt they're worth much.

It will give you a pump, but its funny how you call flyes useless and then say BB's can use them