Training Dilema

[Slyder190]

Okay, I start back up back at the gym tomorrow after a week off (which I take every 3-4 months). I will be changing my routine around to shock the muscles. Different body parts trained with different rest times and with other differing body parts. I got a few problems I think though. When doing shoulders, when you do front, middle and rear heads, it adds up to a lot of sets. Rear delts and front delts also get hit pretty good on chest and back days. I was thinking maybe just sticking with presses and side dumbell flys. Maybe doing back and front delts every other week. Also I will be doing back and traps on the same day. I need more arms size, so I was thinking about doing bi's first. Bad idea? What about doing traps on the same day after deadlifts? Maybe I should split this up and do traps on shoulder days? I know this a lot of questions, but they are serious and I could use some ideas from those who have been at it for a while and made good progress. I really want to keep improving. I'm currently "off'. I do around 9 sets for chest. 11 for back (not including low back) , 7 sets for delts and 6-7 for arms. I sleep enough (7-9 hours) and eat a lot. Never below about 3200 calories a day. It might seem like a lot at 5'8 177 lbs, but I need at least that much to maintain my bw and even more when I'm "on". Thanks in advance for any input.

 

[genarr3]

I was thinking maybe just sticking with presses and side dumbell flys

That's what I do. As you said your rear delts get hit on back day. And the fronts are going to get worked when you do presses and chest.

What about doing traps on the same day after deadlifts

In my opinion the very best way to do them.

I need more arms size, so I was thinking about doing bi's first

Before what? I wouldn't do them before back, you'll be limiting the back movements due to fatigue in your bi's. If you want to increase arm size I would give them a seperate day.

 

[Beezers]

Bi's before back bad idea? Yes. Work the larger muscle first. No need to work rear delts. They take a pounding on back day and front delts take a beating during cheest work. These are small muscles and very easy to overtrain so it is best from my experience to avoid training them directly. I don't even train traps as they also get more than enough work on back and shoulder day.

 

[Slyder190]

bump

Some great input, Thanks. Anyone else?

 

[Bigsatan13]

Not to flame you but, put this on the training board. It will get better responses.

 

[Slyder190]

Actually

I get more responses on this board. I usually post on both boards. On here I get more responses and much quicker ones as well.

 

[South of the border]

I recommend the book "Beyond Brawn" by Stuart McRoberts. It will put you in the right path of effective training.

You can get it at www.hardgainer.com