Getbig Bodybuilding, Figure and Fitness Forums
August 22, 2014, 07:06:36 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Calendar Login Register  
Pages: [1]   Go Down
  Print  
Author Topic: i'm about to do the following shoulders+back workout - please advise  (Read 1066 times)
anabolichalo
Time Out
Getbig V
*
Posts: 15153



View Profile
« on: July 16, 2013, 10:19:58 AM »

5x about 8 reps seated front military barbell press

5x standing about 8 reps dumbbell press

5x8-12 dumbbell side laterals

5x8-12 bent over dumbbell rear delt raises

5x about 8 wide grip pronated lat pull down

5x about 8 narrow supinated lat pull down

5x 6-8 bent over barbell row supinated

5x8-12 one arm row machine

Report to moderator   Logged
anabolichalo
Time Out
Getbig V
*
Posts: 15153



View Profile
« Reply #1 on: July 16, 2013, 10:20:38 AM »

goal physic = lionel beyeke shape with prime dexter conditioning


with dennis wolf skin tan
Report to moderator   Logged
TommyBoy
Getbig IV
****
Gender: Male
Posts: 1204

What's the vector, Victor?


View Profile WWW
« Reply #2 on: July 16, 2013, 10:29:47 AM »

Other than to save time, what is your logic doing back and shoulders on the same day? And with that many sets, I don't see saving time as part of the logic.
Report to moderator   Logged
anabolichalo
Time Out
Getbig V
*
Posts: 15153



View Profile
« Reply #3 on: July 16, 2013, 12:15:07 PM »

after i completed the shoulders

the gym closed down

no back today


 Sad


at least i got a decent delt workout

 Undecided
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #4 on: July 17, 2013, 04:41:28 AM »

So, a larger muscle like the 'back' needs the same amount of sets as a smaller group like the shoulders?
Report to moderator   Logged
TommyBoy
Getbig IV
****
Gender: Male
Posts: 1204

What's the vector, Victor?


View Profile WWW
« Reply #5 on: July 17, 2013, 07:00:54 AM »

after i completed the shoulders

the gym closed down

no back today


 Sad


at least i got a decent delt workout

 Undecided

Are your shoulders a priority over your back or something? Because that sounds completely backwards to accomplishing as much gain as possible doing shoulders before back.
Report to moderator   Logged
anabolichalo
Time Out
Getbig V
*
Posts: 15153



View Profile
« Reply #6 on: July 17, 2013, 12:14:56 PM »

Are your shoulders a priority over your back or something? Because that sounds completely backwards to accomplishing as much gain as possible doing shoulders before back.
yes

my shoulders are amazingly underdeveloped
Report to moderator   Logged
TommyBoy
Getbig IV
****
Gender: Male
Posts: 1204

What's the vector, Victor?


View Profile WWW
« Reply #7 on: July 17, 2013, 12:38:08 PM »

yes

my shoulders are amazingly underdeveloped

The dedicate a day to them by themselves.
Report to moderator   Logged
doriancutlerman
Getbig IV
****
Posts: 1212


View Profile
« Reply #8 on: August 11, 2013, 02:22:30 PM »

5x about 8 reps seated front military barbell press

5x standing about 8 reps dumbbell press

Ten sets of presses?

Seems excessive to me unless most of those are just warm-ups.  


Quote
5x8-12 dumbbell side laterals

Again, seems excessive to me, but I speak from an entirely different mindset than a lot of guys here.  The way I figure, if you can do 45 lb. laterals in good form, take those to failure, do as many cheat reps as you can, then work your way down the rack, repeating the process.  

Of course, if you're talking about doing the same weight for 5 sets of 8-12 and you're really shitting yourself to get the reps on those last two sets, I take back what I said Smiley

Quote
5x8-12 bent over dumbbell rear delt raises

Same as above.

Quote
5x about 8 wide grip pronated lat pull down

5x about 8 narrow supinated lat pull down

Again, 10 sets of essentially the same thing.  I think you'd do better to warm up a little, then do a pronated set to failure, switch to curl grip, then take that to failure.  Repeat 2-3x at most.


Quote
5x 6-8 bent over barbell row supinated

5x8-12 one arm row machine

Not altogether bad but I see a lot of lat work and not quite as much for lat thickness.  Yeah, the rows are solid, but instead of doing so many sets of each exercise, I would split the sets in half and do a greater variety of movements; e.g., 2 hard sets of barbell rows, 2 hard sets of T-Bars, then maybe a finisher set of something like rack deads, working up to heavy (but not quite failure) triples and even singles, then back down again to a hard set of 6-8 or two.

Of course, I also wouldn't do all of that in *one workout*.  If you train back twice weekly, you could try one session focused on lat width and another on back thickness.  In that case, I don't see the point of doing more than 6-8 work sets for back/workout.

Hope that helps.

P.S. -- Not to give you conflicting info, Halo, but I've followed some of your questions, gear use, pics, etc., and I honestly think you'd do best to forget the super-detailed bodybuilding routines and focus on an abbreviated routine that focuses largely on big, basic moves.  I don't know if you're familiar with Mike Mentzer's latter-day stuff; most people wrote him off as a lunatic given some of his exploits in the 1980s, which is illogical.  (Look up the "Ad Hominem" fallacy on Google.  In brief:  critique the logic of a man's argument; his person, including eccentricities, evil or the like, have no bearing on whether or not that argument makes sense.)

Well, friends as I was with Mike, I do think he took his so-called "Consolidation Routine" to a ridiculous extreme.  The particulars of that aren't particularly relevant, either; suffice to say, he was so obsessed with overtraining obstructing progress, he came to recommend that his clients only train once weekly at MOST -- and more often than not, every two weeks, if not less frequently.  

That's fucked up, but there was still some method to Mike's madness.  His original consolidation routine looked a bit like this:

Day 1
Incline Press (or bench, if you insist)
Deadlift alternated with BB rows
Leg Press
Calf Raise
(a couple of ancillary movements, like curls and extensions, would be OK)

Day 2
Dip
Squat
Pulldowns with curl grip
Military Press
Seated calf raise
(again, some minor stuff for arms is OK)


Mike later revised that, but at its core, those are solid exercises.  If you ignore his silly training frequency ideas, you could do his consolidation routine 2-3x a week, provided you didn't try to do more than two sets of the "big" exercises to failure and tried to minimize the so-called assistance movements like curls n' shit.  And since you are a bodybuilder, you might do rack pulls in lieu of traditional deads.

With that training frequency and an eye on getting super-strong on every exercise, after three months or so, I seriously doubt you'd ever worry about the picayune "oh, gotta hit the rear delts" sort of thing ever again.  But the beauty of such a routine is that, if you were so possessed, you could return to a more traditional bodybuilding split and the extra strength you gained would make those 5 sets of 12 all the more productive.

P.P.S. -- Shoulders are lacking?  Time to try some high pulls and, if your rotators can handle them, "Scott presses."  
Report to moderator   Logged
Pages: [1]   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.19 | SMF © 2013, Simple Machines Valid XHTML 1.0! Valid CSS!