Get in shape Contest!!

[Spray_resistant]

Do any of you take a rest week? it can really help you recover get stronger and see gains.

For the longest time when I was in my late teens early 20s I thought more was better and was training every day or 6 days a week for a couple years on end and wondered why I wasn't seeing gains. I did some research about split routines 6 years ago and used them ever since, the advice I have read recommends 8-12 weeks of intense training followed by 1 week off to give your CNS a rest. I usually do an 11 week on 1 week off, works well but feel guilty about not doing anything for a week. I yearn to lift heavy metal objects right now.

[Danny Gunz]

I think it's better to use muscle isolation exercises before trying out compound movements.

Personally, compound movements are a MUST that is where the strength and size gains come... isolation movements should just supplement the other.

shoulder/delt workouts of da GODZ:

OHP 4x5
Arnold Presses 3x8 or Bradford presses
Lateral Raises 4x8-10 start with a low weight and go up each set, then the last set you do a drop set starting with the highest to the lowest... crushes mid delts
Face Pulls - 3x8-10
Bent over raises - 3x8-10

This is what I do and my delts have been growing pretty well. I just kind of threw in the rep ranges... I usually just do low reps for compounds and higher reps for isolations with a lot of super sets and drop sets.

[jas]

I think it's better to use muscle isolation exercises before trying out compound movements.

[jas]

I used to have this stigma about my back.

Never deadlifted or squatted because I didnt want to hurt my back.

But thats bull****... My back and your shoulders will never get stronger if we dont work them.

I started deadlifts and squats with LIGHT weight, and just stayed consistent, and noticed immediate gains.

I suggest you start doing shoulder press every shoulder day... just start LIGHT... but stay consistent. They will strengthen.

Good advice.

. When I do straight arm raises for the shoulders, I can feel the strain on my joints because I have long arms. I'm 188cm 165 pounds - I'm a skinny mudda***a!
I use cables for the medial head I think it's called. You can feel the constant tension on the muscles even though I'm using really light weight.

That shorter range of motion can keep constant tension on muscles when doing shoulder press.

Your right. I won't be able to bench press as I would like to because I've got weak shoulders. When I hit the heavy bag, I can feel the strain on my shoulder joints sometimes. And the stamina isn't there with my left shoulder , so much so that I have to be a switch hitter and adopt different stance.

[jas]

What do you curl and what do you shoulder press?

i dumbbel bicep curl 16 kg and i havent tried shoulder pressed in a while because i dont wanna mess up my relatively weak shoulders and im working more on my delts.

[jas]

I don't know why you should, everyone has a genetic capacity that is different. I always had that peak bicep but can't build a decent calf to save my life while some people have the Manny P. calves but no matter what they do will always have biceps that look like flat lumpy potatoes.

yea, i bicep curl more than i shoulder press at the moment but most people say it should be the opposite.

and regarding your calves, do high reps with your calf raises. squeeze at the top and control the negative really slowly. i know the range of motion isnt a lot but you can still control the negative. do loads of sets! break the muscle fibres all the way down!

[Spray_resistant]

should you be able to seated dumbell shoulder press more than you can bicep curl same amount of reps ?

I don't know why you should, everyone has a genetic capacity that is different. I always had that peak bicep but can't build a decent calf to save my life while some people have the Manny P. calves but no matter what they do will always have biceps that look like flat lumpy potatoes.

[jas]

should you be able to seated dumbell shoulder press more than you can bicep curl same amount of reps ?

[Spray_resistant]

oh ok.

you could make bulk meals so that you can put it away in the fridge and eat it over a few days or pack it up for meals at work.

e.g. pasta, rice, boiled eggs.

fruit like bananas can help.

but if creatine is helping you like it is then all power to ya. i jus searched google and it says theres no bad side effects.

People use supps like weight gainers because of their practicality rather than go through that kind of preparation.

[Danny Gunz]

Wow many bodybuilders don't take creatine and weight gainers so why you feel the need to?

If you are natty and lifting then creatine is a must.