casualbb-- training question for ya-

[MsBeverlyHills]

after taking a month doing 1 bodypart/wk... I went back to full-body workout 3/wk. Problem Im having is shoulders & calves are not making progress from this full-body workout cause Im so tired by the time I get to them.

any suggestions???

 

[casualbb]

Sure, what's your routine? I want to see how many sets of how many movements you're doing.

-casualbb

 

[MsBeverlyHills]

this was Sunday- (everythign 3 sets of 12-15)

warm-up- dips/pullups, then-

squats
SLDL
lunges

DB bench press
incline db press
incline flyes
cable flyes

upright rows
bent over rows
side raises
clean & press

one arm preacher curls
db curls

skullcrushers
lying tri extensions

finish w/abs (Roman chair/ side to side bicycles/ weighted crunches)

thats about it...

 

[MsBeverlyHills]

forgot-- military db press superset w/ clean & press.

 

[bignate73]

not to critique too much...but why not do an upper/lower routine or even a modified DC template (not protocol) so you have some recovery time? reason your shoulders arent improving is probably because they are getting BLITZED!!! alot of chest intensive work with heavy emphasis on front delts...and then you go and train them directly...with alot of volume.

think about it:
dips
DB bench press
incline db press
incline flyes
cable flyes
upright rows
bent over rows
side raises
clean & press

all involve your shoulders. if this is 3x a week, you have no time to recover.

 

[Zander1983]

this was Sunday- (everythign 3 sets of 12-15)

warm-up- dips/pullups, then-

DB bench press
incline db press
upright rows
bent over rows
side raises
clean & press

Your shoulders are a small muscle group, yet you hit them with 18 sets, three times a week. That's a bit too much

 

[casualbb]

wow that's a lot of volume! Are you going to failure?

I do 3x/week stuff, but it's not to failure, and it's only 11 sets total. You're doing like 40-odd sets, correct?

I'd cut it down to:

Squats
SLDL

Flat DB Bench
Incline DB Bench

Upright Rows
Bent-over rows

Maybe DB overhead Press

One-armed preacher
Skull-cruchers (these two you can skip if you feel fatigued)

And I'd do it for maybe 1-2 sets each. The growth potential of 3x/week workouts can't be denied, but one must be very careful to avoid burnout by managing volume. Even the HST-ers, who rarely if ever train to failure, mostly do 1 set per exercise, 2 max. Let us know what you decide to do.

-casualbb

 

[MsBeverlyHills]

casualbb-- I go to failure on last set. That workout looks too short!!! LOL!

seriously-- love doing clean & press (cuase no girls in my gym do them) & you took out lunges???? LUNGES are Gods gift to womens asses!!! cant take them out.

you also said "1-2 sets each"... how many reps??? that just looks so wimpy to me (no offense). Can I replace the chest/ back work (flyes & side raises) with more direct shoulder work???

thanks

 

[vinylgroover]

this was Sunday- (everythign 3 sets of 12-15)

warm-up- dips/pullups, then-

squats
SLDL
lunges

DB bench press
incline db press
incline flyes
cable flyes

upright rows
bent over rows
side raises
clean & press

one arm preacher curls
db curls

skullcrushers
lying tri extensions

finish w/abs (Roman chair/ side to side bicycles/ weighted crunches)

thats about it...

No disrespect MBH, but how hard could you be working to get all of that in one workout and have the energy to perform everything at maximum intensity?

Why not cut your volume down, but lift your intensity by dropping your reps to 7-10. This will force you to lift heavier, thereby working the muscle harder, hence activating more growth. Get more from less so to speak.

I don't doubt the results you've been getting from 12-15 reps, but that sort of rep range is bordering on endurance work rather than muscle building IMO.