plan on just doing compound exercises

[Zach Trowbridge]

Exercise
Dumbbell shoulder press

Muscles
Target

Deltoid, Anterior


Synergists

Deltoid, Lateral
Supraspinatus
Triceps Brachii
Trapezius, Middle
Trapezius, Lower
Serratus Anterior, Inferior Digitations
Pectoralis Major, Clavicular
Dynamic Stabilizers

Triceps, Long Head
Biceps Brachii
Stabilizers

Trapezius, Upper
Levator Scapulae

Congratulations, you listed information that has the lateral head of the deltoid as second-most activated, right behind the front delt.  The side delt in a military press is just as heavily used as the mid- and lower-traps in a bent row, the forearms in a barbell curl, the front delts in a bench press, the hamstrings in a squat, etc.  Way to prove my point for me.

[ASJChaotic]

Congratulations, you listed information that has the lateral head of the deltoid as second-most activated, right behind the front delt.  The side delt in a military press is just as heavily used as the mid- and lower-traps in a bent row, the forearms in a barbell curl, the front delts in a bench press, the hamstrings in a squat, etc.  Way to prove my point for me.

I already said that, it's a secondary assisting muscle group
I thought you were saying it was the main muscle activated

no need for hatred, we can teach and learn without it 

[Zach Trowbridge]

I already said that, it's a secondary assisting muscle group
I thought you were saying it was the main muscle activated

no need for hatred, we can teach and learn without it 

Your original quote said the lateral head is not working during a shoulder press.  This is akin to saying the triceps are not working during a bench press. 

[ASJChaotic]

Your original quote said the lateral head is not working during a shoulder press.  This is akin to saying the triceps are not working during a bench press. 

it's assisting, I had a poor choice of words getting my message accross by using "working" 

the middle delt is not working during pressing movements, it's "assisting"

[AVBG]

what do you guys think?no isolation just compound movements 4 a couple months.just to switch it up.

great idea. 

[Zach Trowbridge]

it's assisting, I had a poor choice of words getting my message accross by using "working" 

Bottom line - the lateral head receives enough stimulation from presses in a compound movement program to grow.  Period.  Maybe not as much as you'd like, but as you're going to learn someday, you can't prioritize every muscle on your body.  The goal in this case is to get stronger in the basic movements and add extra mass so you can apply it to more isolated muscles later on.

[big L dawg]

good stuff.squats,deadlift,military,bench press,pull/chinups,upright rows,is the exercises 2 months minimum.never worried about calves.I'm lucky in that regard they are natually large.

[AVBG]

good stuff.squats,deadlift,military,bench press,pull/chinups,upright rows,is the exercises 2 months minimum.never worried about calves.I'm lucky in that regard they are natually large.

keeping the reps low? how many workouts per week you planning, 3 (m,w,f)?

[Soundness]

good stuff.squats,deadlift,military,bench press,pull/chinups,upright rows,is the exercises 2 months minimum.never worried about calves.I'm lucky in that regard they are natually large.

2 years would be better. Matters how far along you are. This will make you grow everywhere.

[big L dawg]

keeping the reps low? how many workouts per week you planning, 3 (m,w,f)?

I just started but I plan on every other day so m,w,f,sun,t,th,sat unless I feel I need to throw in an extra day of rest.reps not sure but probably no more than 8-10.

[AVBG]

I just started but I plan on every other day so m,w,f,sun,t,th,sat unless I feel I need to throw in an extra day of rest.reps not sure but probably no more than 8-10.

I'd suggest 6-8 to maximise the potential for strength increases.

[big L dawg]

2 years would be better. Matters how far along you are. This will make you grow everywhere.

I'm seasoned.32 been lifting since 16 so half my life,other than a few party years around 21.of course I've done all these movements for years but never exclusively and never with this split.

[Soundness]

I'm seasoned.32 been lifting since 16 so half my life,other than a few party years around 21.of course I've done all these movements for years but never exclusively and never with this split.

Wow, you may be in for a pleasant surprise!

[tonymctones]

I just started but I plan on every other day so m,w,f,sun,t,th,sat unless I feel I need to throw in an extra day of rest.reps not sure but probably no more than 8-10.

are you doing full body workouts? i think i would overtrain real fast going every other day.

[tonymctones]

Throw in some standing or donkey calf raises, or hell, just power cleans with ankle extension and your calves are good.

i wish my gym had a standing donkey calf raise machine i love those.

[Gooders]

I am thinking about doing this as well, how does this look for a full-body to be done 3 times a week?  My current gym doesn’t have a bar; I live in the middle of nowhere.

Flat dumbbell bench press – 3 x 8
Bodyweight dips – 3 sets to failure
Dumbbell squats – 3 x 8
Lunges – 3 x 16 (each leg alternately)
Standing dumbbell shoulder press – 3 x 8
Standing Arnold press – 3 x 8
Seated row machine – 3 x 8
Lat pulldown – 3 x 8
Close grip chin ups – 3 sets to failure

Any thoughts?

[SweetDaddySiki]

Not a bad routine. How about this instead?

Crunches
Squats
Stiff Legs
Rows
Bench
Behind the Neck Presses
Curls
Lying Extensions
Forearm Curls
Calf Raises

More balanced.

[wes]

I am thinking about doing this as well, how does this look for a full-body to be done 3 times a week?  My current gym doesn’t have a bar; I live in the middle of nowhere.

Flat dumbbell bench press – 3 x 8
Bodyweight dips – 3 sets to failure
Dumbbell squats – 3 x 8
Lunges – 3 x 16 (each leg alternately)
Standing dumbbell shoulder press – 3 x 8
Standing Arnold press – 3 x 8
Seated row machine – 3 x 8
Lat pulldown – 3 x 8
Close grip chin ups – 3 sets to failure

Any thoughts?

WTF

[jorgen]

IMO.  i really think this is the best way to train(compound movements).  Every body part gets hit very well with heavy weights.  No need for isolation at all.  Isolation is for the completion of the package when you can already squat, deadlift, bench 400/400/300lbs ..  until then, focus on strength gains and size will come..

[splank]

What does the split look like when doing something like this?

[Bobby]

This intrigues me too

How about this?...

Chest & Triceps
DB or BB Press (flat or incline?) 4-6 sets
Dips 4-6 Sets

Back, Biceps and Hams
Deadlifts 4-6 sets
Pulldowns w underhand grip 4-6 sets

Quads & Glutes
Squats 4-6 sets


In this regime, should delts be done too with db/bb press? or do they get hit enough anyway?

I like to note that i have never trained like this for any period of time before, only a single workout here and there.

[Grenade]

wooooowwwwwwwww hardcore baaaaaaaaabbbyyyyyyy
any pics? "bobby" ? 

[Bobby]

pics of what?