I was going to do tricep work but every single piece of equipment I was going to use was being used by someone so I got pissed and moved on. I do delt work on shoulder day.
I actually took an ACSM class in undergrad that was essentially a prep for the certification test. I was googling stuff last night and I could probably walk in and take it right now. They really just need someone to hold then accountable and get the mindset that they need to be working hard if they want to get better. If it's the same now as it was when I was doing summer lifting there 8 years ago, it's a free-for-all. It's the reason why my bench numbers are really good and my squat and deadlift suck-nobody taught me and nobody really stressed the importance of those lifts.
no just bench, i was using this power lifting matrix someone posted in here years ago. I used it a few years ago and got very good results. Incrementally increasing my max.
Using that chart is a good guideline, but you're only doing 22 total reps of barbell pressing, 47 of total pressing, and 77 total reps including accessories. That is very low volume. If you want to work up to a heavy single, double, triple, do back back off sets after it for extra volume. So say you work up to 200x1, do 140 for 3 sets of 8 which would bring your total barbell pressing volume to 46. 22 reps isn't anywhere close to getting you into a good hypertrophy range. If you want to get stronger, you need to gain muscle and you're not going to do that with that low volume.
so maybe the lifting matrix, then 3 sets of 8 on flat bench, then 3 sets of 8 incline, 3 sets of 8 flies.
That looks fine, but throw in some front delt and tricep work. Pec isn't the only mover in the bench press. Even if you have a shoulder day, you can do delt work on bench day. Do something like: Heavy single/double/triple 3 sets of 8 (or whatever set/rep scheme you want just shoot for 25-40 reps) flat/close grip/wide grip/spoto press same with incline and flies 3 sets of 10 of some tricep exercise 3 sets of 10 front delt work
anyone ever do tabata with lifts at the end of a workout? have only ever done it with core/cardio. someone suggested doing tabata on the free-weight chest press machine as a final workout for chest today.
Double overhand pulls continue to go well. Worked up to 90% for a double and only had to use chalk for that pull. Total working reps were 28 between 70-90% and only had to use chalk for 2 of the reps. Pretty happy so far.
I wouldn't fight you over that - I will be buying a Pioneer SP at some point in the future. Am jelly over your dong gains though. Will fight over that.
Main reason I went with it is because I can get Pioneer to make the belt where the center hole fits me perfectly right now so I can lean out/grow into it. Outside of that, it's a toss us. Both are top tier belts. Well, Pioneer isn't IPF approved yet. So I guess I can't go compete at worlds this year....
Doing shoulders later today, how does this look: 3x10 Side raises 3x10 Upright rows 3x10 Standing military press 3x10 front raises 3x10 BB Shrugs 3x10 Face Pulls hits side delt, front delt, rear delt, traps idk if that's entirely too much volume
what would you take out? could take out upright rows because already hit side delts with side raises. could take out front raises because hit front delts with standing press
3x10 Side raises 3x10 Upright rows -- this exercize will kill ur shoulders. quit doign it 3x10 Standing military press 3x10 front raises 3x10 BB Shrugs-- Move this to pull day 3x10 Face Pulls-- Move this to pull day
Add reverse fly and superset it with the side & front raises at the end of your workout as a finisher
Cut your arm off at the shoulder and fist urself with it. I honestly don't think anyone here (myself included) is big and strong enough to need to do more than barbell OHP for their primary shoulder movement. You can bust out 60+ reps with that primary movement then throw in some lateral raises and call it a day. Like Kunu says: do nothing.
This + rear delt flies/face pulls for shoulder health and your shoulders will grow. If you want to do a bodybuilding type routine just do push, pull, legs.
You can get by with T-bar rows and some rear delt flies on your pull day. Its not hard, it just takes for-fucking-ever to grow. Homeostasis is a fucking fat cunt imo
A body part that small doesn't need it's own day. Focus on bench, overhead press, deadlift, and squat. Throw some accessories after that and you'll grow. Isolation exercises don't put any material size on you
Isolation exercises are for people that post selfies on Instagram of themselves flexing. Do you wanna be that guy?
I'm doing shoulders tomorrow. 3 x 10 overhead dumbbell press. 15, 12, 10 front dumbbell raises 15, 12, 10 side dumbbell raises 15,12, 10 rear delt flies same for all 3 but on the cable machine Shrugs.