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Getbig Bodybuilding Boards => Training Q&A => Topic started by: GR on October 11, 2007, 02:25:01 PM
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Today i trained shoulders.I did:1)behind the neck presses on the smith machine(135x12,185x12,235x8,255x8,275x6)
2)dumbell side laterals(26poundsx24 2 sets)
3)cable side laterals(30poundsx12 2 sets)
4)reverse flyes for the rear delt haed on the machine(2 sets 12 reps)
Whars your opinion on my training?
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i am 5'9",211 pounds...
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The only thing that seems out of place (which might be for a reason) is your side laterals for 24 reps. I would cut that in half and add at least 5-10 lbs. Bump up to 30's for 12-15 reps. You definitely have a complete workout, if that's what you want to hear. As far as the BNP, great weight.
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IMO, two kinds of side laterals in one workout is kind of overkill. I'd think you'd be better off adding a front raise or wide grip upright row. I do the BNP also but only once or twice a month, it's a great exercise but it does irritate my shoulders a bit, try pressing to the front every other workout, or pre exhaust with laterals so you don't go as heavy on the BNP.
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I always do BNP since i started lifting,works for me and never had a problem,i believe that front raises are useless since the front head is also trained during the chest workouts.Also,instead of doing 4 sets of dumbell laterals,i do 2 sets of dumbell and 2 sets of cable(i love the feeling that cables give)which i do holding the cable grip from behind the back.High reps for laterals give a good feeling,i can use 48 pounds for 12 reps but i'll have to cheat and my left wrist aches(old injury)...
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myself i prefer presses to the front and i rarely go as low as 6 reps for shoulders as i believe it easier to injure that muscle group than a lot of others (although some with natural very strong shoulders can get away with almost anything)
i guess youll find out what works for you :)
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I always do BNP since i started lifting,works for me and never had a problem,i believe that front raises are useless since the front head is also trained during the chest workouts.Also,instead of doing 4 sets of dumbell laterals,i do 2 sets of dumbell and 2 sets of cable(i love the feeling that cables give)which i do holding the cable grip from behind the back.High reps for laterals give a good feeling,i can use 48 pounds for 12 reps but i'll have to cheat and my left wrist aches(old injury)...
they have 48 pound db's in your gym?
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I am from Greece so we have kilos and i just try to calculate how much it is in pounds...
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i think you calculate kilos x 2.2 to get pounds
for example 100kgs multiplied with 2.2 is = 220 pounds
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thats right!