Training Frequency & Volume.

[Intelligent Muscle]

There are thousands of training routines and variations that one can follow, andf I know most work very well. I also realize that different things work for different people. If someone would take the time to critique my training routine, I would greatly appreciate it.

I currently trqain each muscle group ONCE per week. I hit it very intensely with 3 - 4 exercises per muscle group and 3 sets per exercise with reps ranging from 8 - 12. I train very cautiously with slow and controlled reps, sometimes concentrating on the eccentric phase of the movement, although not too often due to over-training. I train calves two timres per week, and abs every day.

Monday: Chest, front delts, abs
Tuesday: Back, traps, rear delts, abs
Wednesday: OFF
Thursday: Quads, abs
Friday: Tris, calves, abs
Saturday: Bis, Hams
Sunday: OFF

 

[70w30]

Looks good to me ....
Only thing I would change is on Monday remove the front delt excercise.....your front delts get enough work on chest excersises

 

[Intelligent Muscle]

Thanks for the advice. Should I not train front delts at all, or should I move them to another day later in the week...like maybe on Thursday with Quads?

 

[70w30]

Well my experience on this .....not train them at all.....I,ve had problems with my shoulders in the past due to .....excessive front delt work....I did the same as you trained them along with chest.
They get enough work from pressing movement,s Bench.....Front presses.
Working front delts on an off day might help but me personally ...I would not recomend it

 

[Intelligent Muscle]

Thanks bro. I have been having terrible shoulder problems, and I think it can be attributed to the fact that my front delts are so much bigger and stronger than my rear. Do you recommend working rear delts in order to regain some balance in the muscle group. Also, what can I do to strengthen the middle delts, giving it the rounded look, and protecting from injury?

 

[70w30]

To balance things out....rear delt machine flyes reverse grip...
Seated side laterals,preferably on a bench that has a back rest so cannot force the weight up with body momentum.

 

[Intelligent Muscle]

Thanks for all your advice. Would you agree that my shoulder pain is a result of the fact that my shoulders are out of balance?

 

[70w30]

Thanks for all your advice. Would you agree that my shoulder pain is a result of the fact that my shoulders are out of balance?

Not necessarily.....If that is the routine you have been using for an extended period of time ,I,m guessing that is the culprit

 

[Intelligent Muscle]

Are you referring to the fact that I have been training front delts with Chest?

 

[70w30]

Are you referring to the fact that I have been training front delts with Chest?

Yes