TweetI'd say on back day. You hit shoulders on both chest and back movements. If your shoulders are bothering you, I would just do rotator cuff work for shoulders and thats it. Then gradually start back up. I would also seperate chest from back.

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Originally Posted by Fit2bLarge

I'd say on back day. You hit shoulders on both chest and back movements. If your shoulders are bothering you, I would just do rotator cuff work for shoulders and thats it. Then gradually start back up. I would also seperate chest from back.

I used to seperate back from chest but after reading arnolds lifting theories I've been able to cross many peaks I wasn't able to pass before.

Tweeti have to work my shoulders one set ...dc style....it has brought my strength back up, and no pain or injuries

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Originally Posted by pigmeat

i have to work my shoulders one set ...dc style....it has brought my strength back up, and no pain or injuries

pigmeat, do you mind sharing what your shoulder workout looks like

TweetLeg day if you are not tired. I usually do them right after squats.

TweetSo I agree I think I'm going to put shoulders with legs.

But what would Deadlifts be considered? Is that more a leg involvement or a back?

Tweeti'll speak for pigmeat in that i also do DC, so the shoulder exercise is one compound exercise (smith military, standing military, or seated military..pick one, not all three the same day) and do one set rest paused for 3 sets, each set to failure. 1st set will be about 8-10 reps, rest for about 15-20 seconds, second set about 6-8 reps, rest about 15-20 seconds, last set is 1-4 reps to failure. this way you're using a weight that would allow you to fail at these numbers. along with the extreme stretch that corresponds with that bodypart, that shit kills.

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Originally Posted by Fit2bLarge

pigmeat, do you mind sharing what your shoulder workout looks like

since high volume is hard on my shoulder, and so is heavy wieghts.... i doone set of rest/paused lifts. I go for 12-15 reps for the first.to failure..rest 10 seconds go to failure agaian...rest another 10 seconds, and to failure again...it usually goes 15-7-3,4. I rotate usually just presses. I do barbell press one week, dumbell press the next, then maybe like an arnold press the next....
I did the dc training and really liked it, and even when i take a break off of it, i still use that style for my shoulders...it hasnt caused me any pain, so i am sticking with it

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Originally Posted by a-bomb83

i'll speak for pigmeat in that i also do DC, so the shoulder exercise is one compound exercise (smith military, standing military, or seated military..pick one, not all three the same day) and do one set rest paused for 3 sets, each set to failure. 1st set will be about 8-10 reps, rest for about 15-20 seconds, second set about 6-8 reps, rest about 15-20 seconds, last set is 1-4 reps to failure. this way you're using a weight that would allow you to fail at these numbers. along with the extreme stretch that corresponds with that bodypart, that shit kills.

Thanks...beat me to it,lol

TweetHere's my split:

Day 1: Chest/Back/Traps/Bi/Tri
Day 2: Quads/Hams/Calves/Delts

I train 3 days a week and I alternate between primary and secondary lifts. By that I mean on one of my day 1's I will do deads and pullups for back and db's for chest, then on the next day 1 I will do barbell for chest and rows and scoop rows for back. On the leg/delt day I alternate between quats and leg press as my primary thigh exercise and alternate barbell press and db press for delts. I do 2 exercises per muscle and 1-2 sets per exercise and I'm done in about 1 hour maybe and hour and 15 minutes if the gym is crowdedand I have to wait. By training 3 days a week I hit every muscle group 3 times in 2 weeks and this has been working great. I pretty much use the same core exercises and change up the reps and tempo every single workout. I may go and do 15 reps on everything for quads, 8 reps for hams, 12 reps for calves, 12 reps for delts and then do something totally different the next time. It's great and if I get slammed with work and only make it to the gym twice, I still get my whole body in that week. I keep the intensity at about 90% since I'm doing 2 sets on most things and doing more frequency.

PS - here's what I was getting at, I don't think you need to devote a whole day to any one muscle. I'm up to 239 now at 5'10" and this is my program. I'm up 6 pounds from about a month ago. Now, I know some of that is water, but I'm making gains from this split just fine. I think too many people fall into that more is better thing and over do it. IMO

Tweetmy intensity would drop if i did that many bodyparts in 1 day. no way i can go balls to the wall on back if im also working chest that day. one will lack intensity

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Originally Posted by Fit2bLarge

my intensity would drop if i did that many bodyparts in 1 day. no way i can go balls to the wall on back if im also working chest that day. one will lack intensity

thats why you only do about 1, maybe 2 work sets for each bodypart. factor in negatives, statics and even some extreme stretching, and you'll be hurtin i guarentee.

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Originally Posted by a-bomb83

thats why you only do about 1, maybe 2 work sets for each bodypart. factor in negatives, statics and even some extreme stretching, and you'll be hurtin i guarentee.

i tried DC, i needed more volume. thats just me tho