Advice Please

[neiljones]

This is my current work out

Monday - Chest
Tue - OFF
Wed Back/Shoulders
Thurs - Legs
Fri - Biceps / triceps

The problem i have at the minute is on wed with my Back and shoulders exercises which include things like military press, upright rows, sitting rows, etc my biceps get a good pump is this gonna affect my bicep development as i train them on a friday????? any help much appreciated, thanks in advance Neil

 

[Frosty]

This is my current work out

Monday - Chest
Tue - OFF
Wed Back/Shoulders
Thurs - Legs
Fri - Biceps / triceps

The problem i have at the minute is on wed with my Back and shoulders exercises which include things like military press, upright rows, sitting rows, etc my biceps get a good pump is this gonna affect my bicep development as i train them on a friday????? any help much appreciated, thanks in advance Neil

What lifts are you doing?

 

[neiljones]

Current Routine is

Chest
Flat Bench 5x5
Pec Dec 6,4,4,4
Decline 6,6,4,4

Wed

Back/ Shoulders

Military Press 5x5
Side Raises 10, 8
Wide Grip Pull Down 5x5
Upright Rows 6,6,4,4
Shrugs 10,8
Sitting Rows 6,6,4,4


Friday

Biceps / Triceps

Close Grip Bench 5x5
Preacher Curl 5x5
Dips 10,8
Incline Curls 10,8
Tricp Pushdown 6,6,4,4
Dumbell Curl 6,6, 4,4


and legs on a thurs but wont go into that now.

 

[Frosty]

and legs on a thurs but wont go into that now.

Why not?

 

[neiljones]

Because i feel my leg programme is ok for now.

 

[DADAWG]

Because i feel my leg programme is ok for now.

translation = i dont want to say im not squatting lol
if i was you i would do shoulder with chest they are getting hit pretty hard while bench pressing anyway then your coming back 2 days later and hitting them again . as for your bi question ,why not chest /shoulders[ front/side delts]monday , back and rear delt tuesday , off wednesday ,thursday legs,friday arms .
also on dip on arm day stay as up right as possible to emphasize the triceps ,the more you lean over the more chest is used .

 

[hornedfrogs07]

Lose the shrug BS, replace with deads. Granted, shrugs do have their place --- I did them two weeks ago for the first time in almost a year and a half --- That's their place in my mind.

 

[Mudge]

I need shrugs, but they dont replace a dead at all if anyone thought they did.

 

[MP5]

Why would you drop the shrugs? Shrugs are very effective at building traps. Problem is most people do shrugs wrong. Most people put on twice as much weight as they can handle and bounce up and down. You need to drop the weight and crank out about 15-20 reps strict pausing at the top.

 

[bob marley]

Why would you drop the shrugs? Shrugs are very effective at building traps. Problem is most people do shrugs wrong. Most people put on twice as much weight as they can handle and bounce up and down. You need to drop the weight and crank out about 15-20 reps strict pausing at the top.

I'm with MP5 on this one.

 

[InTraining1234]

I agree about the shrugs...I use them more as a finishing movement myself after a big lift like a deadlift or rack dead.

 

[Mudge]

I used to do 15-20 reps for shrugs all the time, now its more typically 12-15ish, I am ok with 10 reppers if I am cheating slightly otherwise I dont 'lock out' high enough generally so I stay semi-light, which is really the most weight I ever use at the gym other than deadlifts.

 

[pullinbig]

guys shrugging look like they dont give a hoot. i used to do them as well but have found that my traps grow easliy from all the back work. hell anything you do hits traps. curls, chest, deads, etc...... most guys who base thier trap development on shrugs tend to do a lot of arm work as well and shy away from squats and deads. i am not saying dont do shrugs for a finisher but dont use them as the meat and taters of trap mass. my traps get as sore from benching as they do back work.

BTW when i was doing shrugs i did them in the smith machine and it was not uncommon to go up to 585 for sets of 10 with strict form. and this was after pulling deads.

 

[bob marley]

pullinbig....the avatar?? cmon man.

 

[Mudge]

Shrugs come after my primary back workout, it is not a mainstay for me EXCEPT for my traps. I NEED direct work for everything, that includes NECK and FOREARMS, otherwise I shrink and thats no joke.

I notice how heavy deads hit my traps, but its never ever enough. I dont have Urkel's genetics but they aren't that spankin' great either.

I do mine freeweight, up to 475.

 

[neiljones]

So the conclusion i have come 2 after reading the replys are its better for me 2 do

Monday

Chest/Soulders

Wed

Back/Biceps

Fri

Triceps

 

[pullinbig]

and legs somewhere in the keemosabi. very important to hit legs hard for overall body growth.

 

[InTraining1234]

Shrugs come after my primary back workout, it is not a mainstay for me EXCEPT for my traps. I NEED direct work for everything, that includes NECK and FOREARMS, otherwise I shrink and thats no joke.

I notice how heavy deads hit my traps, but its never ever enough. I dont have Urkel's genetics but they aren't that spankin' great either.

I do mine freeweight, up to 475.

Neck as well even with heavy deads\squats?

Forearms I understand I am like that too no one works their forearms and most people have pretty puny ones...

 

[blackbeard]

translation = i dont want to say im not squatting lol
if i was you i would do shoulder with chest they are getting hit pretty hard while bench pressing anyway then your coming back 2 days later and hitting them again . as for your bi question ,why not chest /shoulders[ front/side delts]monday , back and rear delt tuesday , off wednesday ,thursday legs,friday arms .
also on dip on arm day stay as up right as possible to emphasize the triceps ,the more you lean over the more chest is used .

good points here!!

 

[pullinbig]

pullinbig....the avatar?? cmon man.

what? i do something wrong?