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BG5150 08-11-2005 11:05 AM

Shoulder workout
Has anyone tried this shoulder workout? As I've said before, my shoulders suck, and I was thinking of trying this. It's time to switch up after Max OT anyway. (It's listed in the routines sticky)

Frontline 08-11-2005 11:39 AM

That is a pretty intensive workout, I would fear the first day on that program.

BG5150 08-11-2005 11:49 AM

On day one, seems like a lot of lateral delt work....

WantingMuscle7 08-11-2005 12:38 PM

wow that page goes on forever first day workout you would be so sore.

BG5150 08-11-2005 01:55 PM

Well I did day 1's workout today. I was sore in the gym! My shoulders suck anyway, so it's no wonder. The workout did go a bit quicker than my Max-OT shoulder day, pretty much because of the 60 sec vs 180 sec rest period between sets.

But my shoulders are fried right now. Probably because I've been doing low volume stuff for the past few months. I had to really lower the weight, but that's ok. I'm no ego lifter.

We'll see tomorrow if the DOMS kick in....

WantingMuscle7 08-11-2005 02:31 PM

I did my last shoulder workout which involved alot of lateral raises I was sore for 3 days.

BG5150 08-11-2005 06:33 PM

And I'm gonna have to redo my chest workout...a comment by the author suggested that other pressing movements be limited. I'm thinking decline db's and maybe (yuch) flyes.

WantingMuscle7 08-12-2005 03:28 AM

I've neglected my shoulders long time only recently have I become serious in working them out.

joeyboy777 08-12-2005 07:38 AM

It looks solid, I posted this in the sticky a few weeks ago. I am not in a routine that I can use this, But I want to try it out.

Another thing to do, Do the Shoulder stretching
It has a pic from the book it came from on the second page.

Ive been doing this for about 2 weeks now, My shoulders have been feeling better. I have moved 2 inches in on the bar..... feel the burn. Tell us how it goes after a month.

Darkhorse 08-13-2005 09:50 PM

Doesn't look like something I'd do, no way. Prioritizing your muscles is one thing, but when your priority is taking away from your other muscles, I can't see that being a good thing. The author has a ton of awesome training articles for sure, but I don't like this one.

Day 1: Shoulder Workout #1
Day 2: Biceps/Triceps
Day 3: OFF
Day 4: Chest/Back
Day 5: Legs/Abs
Day 6: Shoulder Workout #2
Day 7: OFF
Just looking at it, I can see that your chest and triceps workouts will be nonexistant. If you are to stick with a program like this, I don't imagine doing ANY flat presses for chest being advisable. You'll tear a rotator for certain. I also see that you don't have any real time to recover your delts because you "blast" them on Day 1, they get hit again hard doing chest on Day 4, then Day 6 again...With one day to recouperate before blasting them all over again on Day 1. For me to do that, I'd need to "enhance my recovery :D "

I also remember seeing the EMG post showing any cable laterals to be inferior to anything else for recruitment of muscle fibers.

It is duel factor theory. It has a 4 week block of volume, followed by a drastically cut volume and frequency block to recover from. Too much for me!

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