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Stay Golden! -Golden Era Aesthetic ftw!-, PhantomEnix Workout Journal 2015
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-ccy-
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May 17 2015, 09:38 PM
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Getting Started

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Doing shoulders and arms after chest/back is not wise choice. Especially hitting shoulder after chest will hinder your shoulder strength.
Try look up leg/push/pull. Less overlapping of muscles. And your entire workout lack of direct rear delt work. Adding few sets of facepull and reverse fly will ensure your shoulder healthy.
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-ccy-
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May 20 2015, 08:53 PM
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Getting Started

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QUOTE(enix2000 @ May 20 2015, 05:58 PM) Hi ccy, you've got a point but I disagree as my chest workout are mainly isolated exercise and the form I perform in have more on triceps and lil or no shoulder involvement directly. Not to forget my weights I put on is only 35% of my 1RM. FYI I do my cable tuck sequence with my cable face pulls as well ! cheers ! Bench press and Dips will work your shoulder to a certain extent. Even cable fly/dumbbell fly will work your shoulder especially front delt. It is good to do face pull as your warm up. But doing it as main exercise is better choice and progress by adding weight too. One of the basic rule or recommendation is having at least 1.5 pull exercise for every 1 pushing exercise. Some even recommend 2:1 ratio to ensure shoulder healthy in long run. So it is better or no harm adding more pulling especially some rear delt direct work. Kyphosis is a very common problem for lifter that use too much front delt compared to rear delt. You might want to look into it before it's too late. =) If you are using 35% of your 1RM, you might want to reset your weight to higher %. Muscle activation or some call it tearing of muscle is more effective when your working weight is around 60% or more. Working in less % will work your endurance rather than hypertrophy.
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