The Workout Thread

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Originally Posted by Josh

.gif of cock pull-ups.

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I bet he's fucking kipping those too.

I feel like I can never get a really good shoulder workout. Today I did: military press on a machine to warm up (10, 8, 6, 3, 1 reps starting light and increasing weight up to my 4-6 max) then standing dumbbell press (2) seated dumbbell press (1) seated dumbbell lateral raises (3) Arnolds (2), dumbbell deltoid fly (2), then dumbbell (2) and barbell (2) shrugs. I go hard as shit, but never really get the feeling I get when training chest or legs (my back workouts never really hit very hard either). I go to failure at 4-6 reps and rest 2 min between sets. I've tried less resting, but it's the same feeling (and I can't put as much weight up).

Give me broscience.

Everyone's different in the way they feel soreness, really. For me, my legs get by far the most sore, even if I do the same stuff every time. How much do you vary your shoulder workout compared to everything else? How often do you do them compared to everything else? What is your split like (including the rest days)? How much time under tension are your sets?

I'm going three days a week. back/bicep, chest/tricep, legs/shoulders. I'm not varying shit at the moment because I've not been back at it for too long. I don't know what the last one is about.

Time under tension is the amount of time you are spending moving the weight.

So when you see people cranking out 5 reps at .5 sec/rep, their TUT is 2.5 seconds per set.

Fuck that shit. I'm not counting anything but my breaths.

I have a tech question. I have used runkeeper pretty consistently until I got the note 3. This phone is not for strapping on the arm to go running so now I'm kind of at a loss. Any suggestions for putting together a device setup that will work to play music and track my run? Maybe an old gen ipod nano with some kind of fitness app? I'm lost.

I just sold my nano, damn you. Without GPS you're using a glorified pedometer, so you might as well get a Fitbit and a W33man33 quality mp3 player. I like my Fitbit a whole lot.

You could also stick it up your ass?

Update: my delayed muscle sorness hits me after 24 hours now instead of my usual 36-48.

Quote:

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Originally Posted by Josh

I feel like I can never get a really good shoulder workout. Today I did: military press on a machine to warm up (10, 8, 6, 3, 1 reps starting light and increasing weight up to my 4-6 max) then standing dumbbell press (2) seated dumbbell press (1) seated dumbbell lateral raises (3) Arnolds (2), dumbbell deltoid fly (2), then dumbbell (2) and barbell (2) shrugs. I go hard as shit, but never really get the feeling I get when training chest or legs (my back workouts never really hit very hard either). I go to failure at 4-6 reps and rest 2 min between sets. I've tried less resting, but it's the same feeling (and I can't put as much weight up).

Give me broscience.

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Just my opinion, but it seems like you're doing way too many pressing movements. Remember that your front delts get hit pretty hard when you do chest as well. I'd pick one pressing movement to start your workout with and then move onto things like barbell upright rows, followed by your side and rear lateral raises.

Also, most people get hung up on weight when they do shoulders...they're not one big muscle, they're several small muscles that are strong together but, individually, are actually rather weak. So, go heavy on the compound movements (presses, upright rows) but light and strict on the lateral raises (concentrate on raising the elbows!). Plus, holding the movement at the top (PEAK CONTRACTION) for a moment on each rep helps a lot as well.