The past month I have been slowing down in my shoulder and chest progress and trying to maintain/move up in maximum strength on a shoulder press and a bench press at the same time is tricky because of the overuse of my deltoid muscles. Its hard to put enough rest in between the two exercises to be ready for full poundage again. Im far more interested in my shoulder press, it has been my biggest and best lift since I got into lifting so recently I put chest and shoulder in one day and I do my big shoulder movements first and put bench/chest in the backseat. Is this generally just what it comes down to for anyone, or is there some tips out there to fix this problem? thanks.
Monday = Chest
Tuesday = Back
Wednesday = Legs
Thursday = Rest
Friday = Arms & Shoulders
Saturday = Rest
Sunday = Rest
This would give you the ability to train your shoulders/triceps fairly heavy since there would be no other upper body training within two days on either side of the session.
That is actually VERY similar to the way I had my lifting split up, to be specific it was:
Saturday: Back II (lighter weight, high intensity)
I Started to think about how I would not do leg workouts 2 days after my leg day, so why am I doing Delt/Tricep workouts 2 days after my chest day?
The only thing standing between chest and shoulders is saturday and sunday, 2 days isnt the proper amount of resting time, right?
btw, i appreciate the tip, dont get me wrong.
Two days should be fine unless you are doing a ton of sets/work per bodypart.
6 day rotation:
Just throw arms into a workout, like tri's with Chest, and Bis with Back
Or 7 Day Rotatioin:
In this one you get 2 days of rest before shoulder day.
Last edited by ZAR-FIT; 05-15-2012 at 11:47 PM.
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thanks for the ideas, that 3rd day off could be the element im missing
I also train the big 4, Squat, Deadlift, bench, standing overhead press.
I Bench Press on Mondays, heavy 3-6 rep range, limited to 3 heavy sets, no other chest exercise. Tuesday, I overhead press heavy which consist of heavy singles. After my overhead press session I now train all assistant movements for my Bench.
This method has allowed me to train both heavy without sacrificing either lift. I don't body build, just strength train but the key to my workouts has always been defining what I'm trying to accomplish with each workout...."PR,max effort,hypertrophy etc".
I don't always used this method and will adjust according, for example, if I'm maxing out on one of the lifts.
Squat and deads can also conflict like shoulder training and Chest. Do your best to lift heavy on both shoulders and chest but sometimes its much easier to just alternate which lift will see 100% max effort that week.
Last edited by blackboard; 05-17-2012 at 11:56 AM.