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Thread: Chest/triceps the day after shoulders?

  1. #1
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    Chest/triceps the day after shoulders?

    Alright, so I'm kinda obsessing about overtraining recently, but mostly just because I want to make sure I'm letting my body grow enough and not over-working it.

    If I do shoulders one day, and then do chest/tris the next day, is that ok, or since chest and shoulders sorta overlap should I wait......?

  2. #2
    Always Learning IZich's Avatar
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    i think it depends most on how your muscles feel after your shoulders workout. My general feeling is wait a day, because yea your bench press(i assume that is a integral component of your chest workout) will definitely use shoulders to some degree. However, if your muscles arent sore and your body feels fine, then go for it. If it aint broke, dont fix it.
    Weightlifting is, after all, a very tailored and personal science. Feel whats best for you.

    //edit

    lol i just read your other post about bench pressing.. yea you really are worried about overstressing
    Last edited by IZich; 03-16-2005 at 12:26 AM.
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    "I" think you shouldn't even be working your shoulders directly in the first place...that would eliminate any problems.

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    Quote Originally Posted by Vido
    "I" think you shouldn't even be working your shoulders directly in the first place...that would eliminate any problems.
    Why not? I know shoulders get a lot of work from doing other muscles, you think that is sufficient? I think you can get away with only doing raises and no presses, but I think you have to atleast do the raises.

  5. #5
    Always Learning IZich's Avatar
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    IMO there's nothing wrong with shoulder exercises.. this might also lead to strengthening of other exercises like the incline BP.
    Last edited by IZich; 03-16-2005 at 12:57 PM.
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    Quote Originally Posted by Mike G
    Why not? I know shoulders get a lot of work from doing other muscles, you think that is sufficient?
    Yes

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    King Nothing ericg's Avatar
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    I would do chest before shoulders/tricpes.

    Why cant you throw somehting inbetween them?

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    Quote Originally Posted by Vido
    Yes
    So you don't do triceps or biceps since they get worked when you do chest and back?

    "I would do chest before shoulders/tricpes"

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    Quote Originally Posted by Mike G
    So you don't do triceps or biceps since they get worked when you do chest and back?
    I sometimes do just cuz it can be enjoyable, but not all the time. I notice zero difference in arm size whether they are worked directly or not. Lots of people on this site will agree, with some maybe even saying they grow better without direct work.
    Last edited by Vido; 03-16-2005 at 03:58 PM.

  10. #10
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    I'll agree. My biceps are definately my best feature but I barely work them. IMO triceps can still use some isolation however. Though, it could just be the way I do my presses (I tend to use a wider grip than most).
    Last edited by Canadian Crippler; 03-16-2005 at 04:01 PM.
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    My split is a mess...I'm trying to improve it. Right now its a 3-day split: chest/triceps, back/biceps, legs/shoulders. I do it on a 2-day on, 1-day off routine, so the workouts that are paired back to back are always changing.

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    My suggestion is whenever you decide to do shoulders, due a smaller number of sets than you would do for say chest or biceps... you might do 9 for chest... i'd stick to maybe 6 for shoulders... if you overwork your shoulders you are VERY injury prone... especially if you have shoulder problems like many people. My shoulders got built up pretty good just from doing all my other exercises... I rarely work them with more than 6 sets (arnold presses and barbell shoulder press or a variation of these).

  13. #13
    Senior Member Sidior's Avatar
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    Quote Originally Posted by ericg
    I would do chest before shoulders/tricpes.

    Why cant you throw somehting inbetween them?

    What does your split look like?
    :withstupi just do chest before shoulders in your split, and maybe give a day between them or even another muscle....usually I do
    Day 1: Chest
    Day 2: Back
    Day 3: Shoulders
    or something along those lines
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    Ok, how would this be:

    Day 1: chest/triceps
    Day 2: off
    Day 3: shoulders/legs
    Day 4: back/biceps
    Day 5: off
    Day 6: chest/triceps
    Day 7: off
    Day 8: shoulders/legs
    Day 9: back/biceps
    Etc, etc etc......

    That would solve the problem of shoulders and chest, but the problem with this split is that I've been trying to separate chest and triceps as well as back and biceps because I find that after doing chest I don't have anything left in my triceps to isolate them (same with back and biceps.)

    Little help?

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    Banned spencerjrus's Avatar
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    Quote Originally Posted by Vido
    "I" think you shouldn't even be working your shoulders directly in the first place...that would eliminate any problems.


    I would def agree with that, I don't find that working shoulders directly helps me at all, probably different for everyone though.

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    I like to work shoulders and arms same day chest and back the day before.

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    Chest/back and then shoulders/arms the next day? Seems like you'd need a little more rest than that. On chest/back day you're indirectly working shoulders, triceps and biceps, and then working all of those again the next day....?

  18. #18
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Incline Bench or Flat Bench is enough for my shoulders, maybe throw in some DB lateral raises, but nothing more.
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    i only do simple compound movements for chest flat bench and some flyes no more than 6 sets bentover rowing 6 sets next day 5 sets military 5 sets close grip bench or skullcrushers 4 to 5 sets for biceps bb curls with some db concentation curls working ok for me i guess i go heavy after warm up then drop the weight as i finish the last sets.
    Last edited by James 96761; 03-16-2005 at 09:16 PM.

  20. #20
    Senior Member Sidior's Avatar
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    I think direct work is needed for optimal shoulder growth, but then again I love doing seated dumbell press
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  21. #21
    Wannabebig Member djmatrix's Avatar
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    Pretty much none of my muscles would grow without direct work. This goes especially for my triceps and shoulders. One thing I've noticed though since I've been training pretty hard; is that my shoulders have grown considerably. To the point where I can't wear a size Large T-shirt without looking like an idiot (the sleeves hike up because my shoulders are wider than the shirt!). I suppose I'm an XL man now.
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  22. #22
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    Quote Originally Posted by Collegekid
    My split is a mess...I'm trying to improve it. Right now its a 3-day split: chest/triceps, back/biceps, legs/shoulders. I do it on a 2-day on, 1-day off routine, so the workouts that are paired back to back are always changing.

    Why are you constantly changing your routine. I would suggest setting up a new routine, either push/pull/legs or a 4 day split similar to what your doing (but seperate the days better). And keep the workouts the same each time and PROGRESS. No need to be changing your workout until you have a progression problem and usually that can be solved with diet, extra rest, rep range etc.
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  23. #23
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    Quote Originally Posted by Vido
    I sometimes do just cuz it can be enjoyable, but not all the time. I notice zero difference in arm size whether they are worked directly or not. Lots of people on this site will agree, with some maybe even saying they grow better without direct work.
    You're lucky. If I don't do some form of direct work for biceps they don't improve, but they have always been my weakpoint. Shoulders I only do lateral raises and sometimes bent raises. I just don't feel like my medial head gets worked doing other exercises and I don't want huge fronts and that's it. It's the differences that make lifting great.

  24. #24
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    Quote Originally Posted by Collegekid
    Ok, how would this be:

    Day 1: chest/triceps
    Day 2: off
    Day 3: shoulders/legs
    Day 4: back/biceps
    Day 5: off
    Day 6: chest/triceps
    Day 7: off
    Day 8: shoulders/legs
    Day 9: back/biceps
    Etc, etc etc......

    Little help?
    Day1 chest/biceps
    Day 2 off
    Day 3 Legs/ shoulders
    Day 4 Back/Triceps
    Day 5 off
    Day 6 off
    Day 7 repeat

    That would get you in four times a week and you would get six days between working the same muscles directly. You could even start back up on day 6 if you wanted.

  25. #25
    Always Learning IZich's Avatar
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    Quote Originally Posted by Sidior
    :withstupi just do chest before shoulders in your split, and maybe give a day between them or even another muscle....usually I do
    Day 1: Chest
    Day 2: Back
    Day 3: Shoulders
    or something along those lines
    What kind of split is this? Why would you devote an entire day to shoulders? I dont even know if thats possible, let alone beneficial.
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    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

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