Muscle groups getting neglected with this routine,

divie · 13-04-2005, 12:57 PM

I want to improve my deltoids.At the mo im doing:-

Squats
machine butterflies
Upright rows
barbell curls
lateral pulldowns
tri exten

I dont think my delts are bieng trained at all, as my only shoulder exercise is upright rows.I might do millitary press and sat down laterals aswell, but do you think this will be too much as i do a 3 day workout.Also i need to train my upper chest doing incline dumbell press or something as my upper chest doesnt get worked doing butterflies dose it?Im confused and thinking of splitting it up as i dont want to spend more than an hour a night on it, at the mo its fine but muscle groups are getting neglected. :?
THANKS

Stu21Ldn · 13-04-2005, 01:20 PM

incline press is good for anterior delts
laterals for medial delts
reverse cable cross overs are great for posterior delts

I don't do upright rows anymore hurts my shoulders and elbows for some reason

exaktlywhat · 13-04-2005, 02:42 PM

technically, if youre benching hard enough then youre getting work on your front delts. some quick easy delt exercises are front and side raises, these will work anterior and medial deltoids. you can do them with the same weight and theres nothing to switching from one exercise to the other, you just lift the weight either straight in front of you or to your side. posterior delts are another thing altogether, i always feel akward or off balance doing the exercises for them. one good one ive been using and seeing progress in myself with is sort of like a reverse fly. you can do it on a machine for flyes if the grips will adjust all the way back, but the best way is on an incline bench. put it at a good incline and then just sit on it backward with your chest on the bench, grab some dumbells and its like a reverse flye. now i know im going to get responses like "that works your back and traps" and yes, it does. but i am also all about the old killing two birds with one stone. just my opinion.

divie · 13-04-2005, 04:41 PM

Im the same exactlywhat, i sooner stay away from isolated exersisses as we would be training all day otherwise.Oh by the way i cant bench press anymore as i train at home and my missus isnt strong enougth to spot me.
CHEERS ALL

TheGuvnor · 13-04-2005, 05:33 PM

hi bro, i swear by shoulder press, garry told me to incorporate them into my routine and i swear they have changed the whole shape of my sholders within 2 months. u should giv them ago bro, u might be suprised. good luck

exaktlywhat · 13-04-2005, 05:36 PM

i know markus ruhl does shoulder presses, that guy is my hero, i aspire to become a miniature version of him. he is just monstrous. i have trouble with presses (like military) in staying in good form by not leaning back too much, my shoulders dont rotate smoothly when my arms are above my head for some reason and it feels akward. is this something im doing wrong with technique? i would gladly accept any advice that will beef up my delts. thanks.

TheGuvnor · 13-04-2005, 05:44 PM

yo, wen i first started them i was a bit gung ho and goin for as heavy as i could but like u said i was leaning back and my form was shite so i took 5-10kg off that weight and just concentrated on good form, u are rite wen u say it feels awkward, it does for me aswell bro but after 3-4 weeks of doin it i found i enjoyed it alot more, after 2 months its now my favourite exercise lol, and it sure as hell beefs ur shoulders up bro, give it ago, see wat u think

exaktlywhat · 13-04-2005, 06:00 PM

im actually doing chest and shoulders tonight, now ill have something worthwhile to post tomorrow!

divie · 13-04-2005, 07:43 PM

Yea good idea guvenor ill add the shoulder press to my routine, i used to do them and i agree they are good for delts, but i changed to upright rows a wile back , i think ill just do bothALL THE BEST

garrilla · 14-04-2005, 01:34 PM

if our going to build serious muscle you have got to do isolation exercises other wise you just wont work the muscle effectively and wont get the results. stick to good solid exercises shoulder presses are to shoulders what bench is to chest and divie i never have anyone to spot me but i still bench heavy if i fail on the last rep i just roll the bar down me body and stand up. you need to do both front and rear shoulder presses and use free weights.

kev (the guvenor) has only been following my routine about 3 months and you only need to look at his pic to see how well his shoulders and traps are coming on.

13-04-2005, 12:57 PM	#1 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Muscle groups getting neglected with this routine, I want to improve my deltoids.At the mo im doing:- Squats machine butterflies Upright rows barbell curls lateral pulldowns tri exten I dont think my delts are bieng trained at all, as my only shoulder exercise is upright rows.I might do millitary press and sat down laterals aswell, but do you think this will be too much as i do a 3 day workout.Also i need to train my upper chest doing incline dumbell press or something as my upper chest doesnt get worked doing butterflies dose it?Im confused and thinking of splitting it up as i dont want to spend more than an hour a night on it, at the mo its fine but muscle groups are getting neglected. :? THANKS

13-04-2005, 02:42 PM	#3 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	technically, if youre benching hard enough then youre getting work on your front delts. some quick easy delt exercises are front and side raises, these will work anterior and medial deltoids. you can do them with the same weight and theres nothing to switching from one exercise to the other, you just lift the weight either straight in front of you or to your side. posterior delts are another thing altogether, i always feel akward or off balance doing the exercises for them. one good one ive been using and seeing progress in myself with is sort of like a reverse fly. you can do it on a machine for flyes if the grips will adjust all the way back, but the best way is on an incline bench. put it at a good incline and then just sit on it backward with your chest on the bench, grab some dumbells and its like a reverse flye. now i know im going to get responses like "that works your back and traps" and yes, it does. but i am also all about the old killing two birds with one stone. just my opinion. ______________________ that which does not kill me only serves to make me stronger.

13-04-2005, 05:36 PM	#6 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	i know markus ruhl does shoulder presses, that guy is my hero, i aspire to become a miniature version of him. he is just monstrous. i have trouble with presses (like military) in staying in good form by not leaning back too much, my shoulders dont rotate smoothly when my arms are above my head for some reason and it feels akward. is this something im doing wrong with technique? i would gladly accept any advice that will beef up my delts. thanks. ______________________ that which does not kill me only serves to make me stronger.

13-04-2005, 06:00 PM	#8 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	im actually doing chest and shoulders tonight, now ill have something worthwhile to post tomorrow! ______________________ that which does not kill me only serves to make me stronger.

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13-04-2005, 01:20 PM	#2 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	incline press is good for anterior delts laterals for medial delts reverse cable cross overs are great for posterior delts I don't do upright rows anymore hurts my shoulders and elbows for some reason

13-04-2005, 04:41 PM	#4 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Im the same exactlywhat, i sooner stay away from isolated exersisses as we would be training all day otherwise.Oh by the way i cant bench press anymore as i train at home and my missus isnt strong enougth to spot me. CHEERS ALL

13-04-2005, 05:33 PM	#5 (permalink)
TheGuvnor Making Progress Join Date: Apr 2005 Location: Eastmids Posts: 299 Rep Power:	hi bro, i swear by shoulder press, garry told me to incorporate them into my routine and i swear they have changed the whole shape of my sholders within 2 months. u should giv them ago bro, u might be suprised. good luck

13-04-2005, 05:44 PM	#7 (permalink)
TheGuvnor Making Progress Join Date: Apr 2005 Location: Eastmids Posts: 299 Rep Power:	yo, wen i first started them i was a bit gung ho and goin for as heavy as i could but like u said i was leaning back and my form was shite so i took 5-10kg off that weight and just concentrated on good form, u are rite wen u say it feels awkward, it does for me aswell bro but after 3-4 weeks of doin it i found i enjoyed it alot more, after 2 months its now my favourite exercise lol, and it sure as hell beefs ur shoulders up bro, give it ago, see wat u think

13-04-2005, 07:43 PM	#9 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Yea good idea guvenor ill add the shoulder press to my routine, i used to do them and i agree they are good for delts, but i changed to upright rows a wile back , i think ill just do bothALL THE BEST

14-04-2005, 01:34 PM	#10 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	if our going to build serious muscle you have got to do isolation exercises other wise you just wont work the muscle effectively and wont get the results. stick to good solid exercises shoulder presses are to shoulders what bench is to chest and divie i never have anyone to spot me but i still bench heavy if i fail on the last rep i just roll the bar down me body and stand up. you need to do both front and rear shoulder presses and use free weights. kev (the guvenor) has only been following my routine about 3 months and you only need to look at his pic to see how well his shoulders and traps are coming on.