im just coming off of a heavy compound split (stronglifts 5x5)… looking to really improve my shoulders and traps, and looking to gain weight. im about to do GOMAD to take care of the diet. does this split look fine? i tried basing this split off of an article i just read called high intensity vs low intensity. High Frequency vs. Low Frequency
as far as exercise selection, shoulder days will start with 5x5 of OHP, then maybe some 8x2s of a few assistance exercises.
chest day is gonna be flat bench press 5x5 with some 8x2s of some assistance exercises
legs is gonna be squats 5x5 with maybe one or two 12x2s of assistance exercises… back is gonna be deadlifts and barbell rows (1x5 and 5x3) with a few 8x2 of assistance.
Are you natural? Because if so, I see a road trip over-training town. Working your two largest muscle groups, on the same day, without a day of rest after, and at the start of a 5 day hell routine, is going to diminish any gains you could possibly be making by Wednesday.
I think that you have too much stuff on the same days to hit it as hard as you need to in order to grow and stay healthy. You may be able to do legs and back on the same day but I know I could not. There is no way I could hammer one of those and then try to hammer the other effectively.
Same goes for chest and legs. Is there a reason you can lift on the weekends? GOMAD has a high probability of being a train wreck. why do you want to go that route?
Day 1 : Legs
Day2 : Chest Shoulders
Day 3 : Off
Day 4 : Back
Day 5 : off
Day 6 : Arms
Day 2 :
Inclined db press pyramid up 3 x 12-10-8
Flat db press with squeeze at top and stretch hold at bottom 1 sec each 3 x 8
Decline smithmachine press : 1 x 25, 1 x 20, 1 x 12, 1 x 10-drop weight some for 6 more reps, drop weight go wide grip for max reps
Machine fly : 3 x 12 with 1sec hold at top portion
HEAVY DB partial side laterals 3 x 35… STRAP UP
Bent over cable crossovers 3 x 25
Smith overhead press, small rom, from top of ur head to NOT full lockout 4 x 10
[quote]zraw wrote:
Day 1 : Legs
Day2 : Chest Shoulders
Day 3 : Off
Day 4 : Back
Day 5 : off
Day 6 : Arms
Day 2 :
Inclined db press pyramid up 3 x 12-10-8
Flat db press with squeeze at top and stretch hold at bottom 1 sec each 3 x 8
Decline smithmachine press : 1 x 25, 1 x 20, 1 x 12, 1 x 10-drop weight some for 6 more reps, drop weight go wide grip for max reps
Machine fly : 3 x 12 with 1sec hold at top portion
HEAVY DB partial side laterals 3 x 35… STRAP UP
Bent over cable crossovers 3 x 25
Smith overhead press, small rom, from top of ur head to NOT full lockout 4 x 10
im just coming off of a heavy compound split (stronglifts 5x5)… looking to really improve my shoulders and traps, and looking to gain weight. im about to do GOMAD to take care of the diet. does this split look fine? i tried basing this split off of an article i just read called high intensity vs low intensity. High Frequency vs. Low Frequency
as far as exercise selection, shoulder days will start with 5x5 of OHP, then maybe some 8x2s of a few assistance exercises.
chest day is gonna be flat bench press 5x5 with some 8x2s of some assistance exercises
legs is gonna be squats 5x5 with maybe one or two 12x2s of assistance exercises… back is gonna be deadlifts and barbell rows (1x5 and 5x3) with a few 8x2 of assistance.
what do you guys think?[/quote]
Personally I would tweak it… if it’s massive shoulders and traps you are concerned with at the moment,then train the shoulders and traps 2X per week together…everything else just once…but I would train differently on those two days… For example first shoulder/trap day maybe do heavy presses and shrugs and lighter high rep raises…then on the second day do raises first with heavier weight followed by some lighter presses…as far as traps…I dunno hang cleans, shrugs, upright rows?
While OHP is definitely good for developing shoulder strength, a solid base for pressing movements (shoulder, upper chest and tricep strength), and nailing front delts fairly well, I’ve found that if your goal is to develop well rounded, thick bodybuilder type muscles, then obsessing about shoulder pressing is not the best way to go.
The more serious I got in my own training as far as building a stage ready physique, the less reliance I had on pressing work. I’m not saying to eschew it completely, but a good serving of lateral, and rear lateral work will contribute much more to thick, capped delts than a ton of pressing will.
[quote]The Mighty Stu wrote:
While OHP is definitely good for developing shoulder strength, a solid base for pressing movements (shoulder, upper chest and tricep strength), and nailing front delts fairly well, I’ve found that if your goal is to develop well rounded, thick bodybuilder type muscles, then obsessing about shoulder pressing is not the best way to go.
The more serious I got in my own training as far as building a stage ready physique, the less reliance I had on pressing work. I’m not saying to eschew it completely, but a good serving of lateral, and rear lateral work will contribute much more to thick, capped delts than a ton of pressing will.
S[/quote]
Totally agree with Stu’s opinion. I’m in contest prep now and OHP is great, but I’m relying more on rear and side laterals
im just coming off of a heavy compound split (stronglifts 5x5)… looking to really improve my shoulders and traps, and looking to gain weight. im about to do GOMAD to take care of the diet. does this split look fine? i tried basing this split off of an article i just read called high intensity vs low intensity. High Frequency vs. Low Frequency
as far as exercise selection, shoulder days will start with 5x5 of OHP, then maybe some 8x2s of a few assistance exercises.
chest day is gonna be flat bench press 5x5 with some 8x2s of some assistance exercises
legs is gonna be squats 5x5 with maybe one or two 12x2s of assistance exercises… back is gonna be deadlifts and barbell rows (1x5 and 5x3) with a few 8x2 of assistance.
what do you guys think?[/quote]
Listen to the advice given.
Legs and back the same day, chest and legs the same day. That’s ridiculous. I don’t know how you train, but I sure as hell wouldn’t be able to drag my ass to the bench press after I did a leg workout. Hell, I could barely drag my ass out of the gym.
[quote]The Mighty Stu wrote:
While OHP is definitely good for developing shoulder strength, a solid base for pressing movements (shoulder, upper chest and tricep strength), and nailing front delts fairly well, I’ve found that if your goal is to develop well rounded, thick bodybuilder type muscles, then obsessing about shoulder pressing is not the best way to go.
The more serious I got in my own training as far as building a stage ready physique, the less reliance I had on pressing work. I’m not saying to eschew it completely, but a good serving of lateral, and rear lateral work will contribute much more to thick, capped delts than a ton of pressing will.
S[/quote]
Stu,
What do you do for lateral and rear lateral work? Just curious.
[quote]The Mighty Stu wrote:
While OHP is definitely good for developing shoulder strength, a solid base for pressing movements (shoulder, upper chest and tricep strength), and nailing front delts fairly well, I’ve found that if your goal is to develop well rounded, thick bodybuilder type muscles, then obsessing about shoulder pressing is not the best way to go.
The more serious I got in my own training as far as building a stage ready physique, the less reliance I had on pressing work. I’m not saying to eschew it completely, but a good serving of lateral, and rear lateral work will contribute much more to thick, capped delts than a ton of pressing will.
S[/quote]
Totally agree with Stu’s opinion. I’m in contest prep now and OHP is great, but I’m relying more on rear and side laterals
[/quote]
x3 Delts have been a major focus lately. I still hit DB OHP hard, but all the leaning laterals, rear flys, and swings have made a huge difference.
