If I would you I would hammer delts hard, especially the lateral head…Lots of side raises.
Upper pecs too, inclines.
And the core is there, just need to burn a little more fat andthe abs will be there.
Keep it up[/quote]
inclines irritate the shit outta my shoulder unfortunately, but the shoulders are my primary concern this summer, and the thing i have to keep telling myself is that im literally lifting ‘light weights’ and shouldnt expect much muscle gain until they go up quite a bit, well see in good time. Thanks for checkin in!
[quote]Ct. Rockula wrote:
Ahem…FST7 them shoulders
Lookin solid mang. Didn’t know you had a log[/quote]
shit i should probably just read up on this FST7, any good place to start looking for it?
Thanks, still consider myself pretty unmuscular, but that 6’ 4’’ frame aint helping one bit ahaha.
The first post in my old log is pretty much all you need.
[/quote]
so from what i gather… i may add a shoulder/back fts7 day, something along the lines of
3 delt movements(shoulder press, bent laterals, front raise)4x8 or so on each, then do FTS-7 with Strict side laterals, 7 sets, 30 secs rest, 15 sec squeeze, 15 sec stretch between every set? Then maybe do the same for back or something? This could be mad useful for my accessory day, think i kinda like it. Also for the fts-7 movement, is there a rep range or is it just balls to the walls for seven sets? for example could i do side lateral swings ala meadows esc style, (hurts my shoulders less and just hits the sides, no traps), do sets of 20-25 swings with max weight for 7 sets or are full range less rep sets usually advised? i think ill try the basic layout before doing the variation on fts-7 double/sandwhich or whatever.
If I would you I would hammer delts hard, especially the lateral head…Lots of side raises.
Upper pecs too, inclines.
And the core is there, just need to burn a little more fat andthe abs will be there.
Keep it up[/quote]
inclines irritate the shit outta my shoulder unfortunately, but the shoulders are my primary concern this summer, and the thing i have to keep telling myself is that im literally lifting ‘light weights’ and shouldnt expect much muscle gain until they go up quite a bit, well see in good time. Thanks for checkin in!
[/quote]
I rarely go much over 20 pounds on laterals as of late…I think it is more about “feeling” them, doing controlled reps, high reps. I am seeing some nice growth from that, at least better than when I would lift heavier less control.
If I would you I would hammer delts hard, especially the lateral head…Lots of side raises.
Upper pecs too, inclines.
And the core is there, just need to burn a little more fat andthe abs will be there.
Keep it up[/quote]
inclines irritate the shit outta my shoulder unfortunately, but the shoulders are my primary concern this summer, and the thing i have to keep telling myself is that im literally lifting ‘light weights’ and shouldnt expect much muscle gain until they go up quite a bit, well see in good time. Thanks for checkin in!
[/quote]
I rarely go much over 20 pounds on laterals as of late…I think it is more about “feeling” them, doing controlled reps, high reps. I am seeing some nice growth from that, at least better than when I would lift heavier less control.[/quote]
i completely agree with that, i just think im going to need to get my actual shoulder pressing up a bit as well as start including more shoulder work, i love just side swings with 25’s for a fuck ton of reps, and usually only use 15lbers for full side laterals, gets a super duper burn going. I am definitely making my fun day on saturdays an FTS-7 shoulder workout with some back/arms thrown in the mix, should be interesting to see where i am in a month if i can keep this healthy streak up.
Ive never even been able to lift for a year straight without getting injured and i dont plan on sacrficing that for more weight/size, ill keep trucking nice and slow. On to the cannon balls! BTW your transformations have been super epic as of late, very inspiring man.
The first post in my old log is pretty much all you need.
[/quote]
so from what i gather… i may add a shoulder/back fts7 day, something along the lines of
3 delt movements(shoulder press, bent laterals, front raise)4x8 or so on each, then do FTS-7 with Strict side laterals, 7 sets, 30 secs rest, 15 sec squeeze, 15 sec stretch between every set? Then maybe do the same for back or something? This could be mad useful for my accessory day, think i kinda like it. Also for the fts-7 movement, is there a rep range or is it just balls to the walls for seven sets? for example could i do side lateral swings ala meadows esc style, (hurts my shoulders less and just hits the sides, no traps), do sets of 20-25 swings with max weight for 7 sets or are full range less rep sets usually advised? i think ill try the basic layout before doing the variation on fts-7 double/sandwhich or whatever. [/quote]
You have the idea down right. As far as reps go its best to stick between 6 and 12. This training style is about number of sets not reps by the time you get to set 5 your delts should be blown up like water balloons.
Oh…no rest either between the 7 sets only enough time to sips water strech and flex
The first post in my old log is pretty much all you need.
[/quote]
so from what i gather… i may add a shoulder/back fts7 day, something along the lines of
3 delt movements(shoulder press, bent laterals, front raise)4x8 or so on each, then do FTS-7 with Strict side laterals, 7 sets, 30 secs rest, 15 sec squeeze, 15 sec stretch between every set? Then maybe do the same for back or something? This could be mad useful for my accessory day, think i kinda like it. Also for the fts-7 movement, is there a rep range or is it just balls to the walls for seven sets? for example could i do side lateral swings ala meadows esc style, (hurts my shoulders less and just hits the sides, no traps), do sets of 20-25 swings with max weight for 7 sets or are full range less rep sets usually advised? i think ill try the basic layout before doing the variation on fts-7 double/sandwhich or whatever. [/quote]
You have the idea down right. As far as reps go its best to stick between 6 and 12. This training style is about number of sets not reps by the time you get to set 5 your delts should be blown up like water balloons.
Oh…no rest either between the 7 sets only enough time to sips water strech and flex
[/quote]
Sounds solid, think ill do:
Overhead press variation: 4x10
Side Lateral swings: 3x20
Bent over lateral: 4x12
Shrugs(maybe, maybe not): 4x10
FTS-7 Strict Sie laterals, 6-12 reps a set.
should be fucking ballin.
My Actual training program will look like this now:
Monday: Speed squat focus/reps of benchin
Tuesday: distance run or sprint workout
Wednesday: Overhead press focus/deadlift submaximal work
Thursday: distance or sprint
Friday: Secondary squat/chest focus
Saturday: FTS-7 shoulder, fun stuff for back and arms
Sunday: OFFFFFFFFF
First of all, good work, you’ve definitely got a good base. Keep it up, in regards to basically everything you’re doing.
But, the shoulders. Yeah man. My shoulders use to probably be one of my worst body parts… and I’ve worked ass off to change that. While they’re no stand-out body part, I’ve gotten comments from people I haven’t seen in a long while (back home) that my shoulders looked “wider” and “bubblier” - CHA-CHING! lol
Ultimately you’ll probably have to figure out what works for ya, but definitely embrace the pump for shoulders. I liked to watch people much bigger than myself, and how they train shoulders, and I kind of emulated it. You can even check out the difference between what I was doing with my shoulders in my new log vs old one, though I wouldn’t expect you to.
Get a good, heavy pressing exercise first. Do a set or two of it, heavy. Then, just pump the living shit out of 'em.
You should feel like your shoulders are going to BURST with blood by the end of any given set, IMO. I also think volume, because of the lighter weights used, is much easier to fudge and get “Extra” in with delts more so than a lot of other body parts. Especially those lateral heads - I would prescribe 6-8 sets of lateral variations alone IMO, lol.
CT- i workout in my basement with no cables, so thats out, upright rows hurt my shoulders… thats not gonna happen.
SSC- im doing what i can, but this actually is a reply to everyone that reads this thread.
I pinched a nerve in my shoulder from trying to gain as much muscle as possible, lifting heavy ect… After being crippled and depressed as fuck i really have no plans at agressively hammering out one body part in particular, im going to the try the fts-7 extra day, but i still plan to keep it rather ‘light’ and only push what i am capable of. I havent had a neck spasm in 6 months, and some could say i dont lift heavy enough or increase enough, but i am so much more happy that i can function every day without much discomfort and still lift what im even doing now.
This isnt to say i dont love all the suggestions…because believe me i do, and i always try to apply what i can and how i can. I am constantly looking for improvement, but sometimes that just means ‘feeling better’ with the same weight as the past week or more. I love muscle, and i wish to fuck i could just bench press squat and dl all out again, but i cant. Sometimes i just feel like people see me and think man this kid could be so much bigger, or why isnt he doing this? Its for me, and i just need people to know that.
Thats is all, and thanks everybody for checkin, i really do appreciate comments and just checkin out my log. Much respect.
80 degree press(felt better than completely upright)
70x12/12
90x12
110x12/12/12
Bent laterals
10’sx20
15’sx20
25’sx20
15’sx20
Side swings
25’sx30/30/30
FTS-7 strict laterals
10’sx7x12…holy fuck me, this shit…the flexes by the last set were just destroying me. Love it, really glad i tried the fts-7 setup, gonna keep tweaking it, make it a little harder next time.
Front squat holds ss with DB rows
135xsome/40x20
225xsome/50x20
315xsome/50x20
345xsome/50x20
