Weight Training

[Yates]

Westy got any weight training exercise to increase the size? i dont really know any at all!

Also what can i do at home to improve shoulders? ive got a set of dumbells and i do press ups, just tryin to see if there is anything i dont which i can add a bit of variety to my work out

[barrettp]

For a gym shoulders work out.

Put the bench under the smith machine and have the back at 90 degrees
to the seat. Then put some weights on (start light and work out what you
can do 12 reps on). You want the bar to come behind your head or
infront, down to personal preference. Repeat 12 times and do 3 sets.

Then move the seat out and have it upright at 90, take a set of dumbells
and then with arms out to the sides but elbows bend and palms facing
forwards lift the weights upwards and inwards until they are directly
above your head and the weights are touching. Repeat 12 times and do 3
sets.

Then sit down leaning forwards so your back is flat and stomach resting
on your legs. Then put your knucles on the floor and palms together,
take the weight and move your hands away from each other and upwards
till they are as high as they can go, then lower back down. You dont want
your hands to travel backwards too much. Again repeat 12 reps 3 sets.

You also need to do shoulder shrugs, personally I use the smith machine
for this, as the dumbells aren;t heavy enough. But take the dumbels in
each hand, and hold at the side of your body with your back straight. Lift
your shoulders up as high as you can as if trying to get them to touch
your ears, then lower them back down under control. Dont roll your
shoulders as this is bad for your spine. 12 reps, 3 sets.

The next 2 exercises i do are too confusing to explain photos are needed.

Aim to get 12 reps for the first set. 10 minimum for the 2nd and 8
minimum for the 3rd. If you can't hit these targets then go till you fail,
and next time you do your workout use a lighter weight for that exercise.

To build muscle you need to be hitting failure in the last reps of every set.
I tend to start 'light' then get heavier as the sets go along.

You need to have a chest, triceps, biceps, back, shoulders, legs and core
workout. You should workout each muscle group once a week, core daily
and legs more than once a week.

This would be my usual gym week. But i haven't been going as frequently
as i would like recently due to doing the marathon training and not
getting back into it since the marathon!

Monday chest and triceps
Tuesday off
Wednesday shoulders
Thursday legs
Friday Back and Biceps
Saturday rest
Sunday is my long run day so do bugger all

[Yates]

yeah i do different each day mate, but some days when i cant b arsed going to the gym i will just do a bit at home, jsut want to get bigger shoulders at the moment, so i work on them a bit more

[barrettp]

ok, well tomorrow when i have got a bit more time i will have a look on
the net or take some myself of ow to do the full shoulders work out that i
do. Its a good work out as it works the shoulder fully.

Some workouts for the shoulders make them a funny shape and give the
big triangle neck

[Mitchell]

bang on, except i have wednesdays off and work tuesdays and i do calfs with shoulders.

shoulder press and shrugs are the best for them imo

[WestyVTR]

There are plenty of exercises for shoulders, if you are looking to increase the size i presume you want definition also! This means you are looking at 6-10 reps and approx 3-6 sets, rest should be approx 2minutes, the load you need to be working with should be approx 70-90% of your maximum load!! This is hypertrophy training.

Exercises for shouldes should include,

Shoulder press,
Lateral raises,
Frontal raises,
Reverse fly,
Shuggs
Upright rows
& i would also include Rotator cuff work also,

Next time you go to the gym ask to be shown these exercises, ones you know how to do them PM me & ill sort you out with a routine! there are many ways to get the results you want ie - split routines, super sets etc etc!! You need to have 100% perfect technique all the time with all exercises, nerver comprimise!!!

[Yates]

cheers mate

il ask at the gym next time, i know quite a lot of shoulder exercises, just unsure of the names of them lol!

i have definatly seen an improvement in my shoulders lately, been concentraing on them more than other muscles, but i feel that my arms are fine but my shoulders could be bigger

[WestyVTR]

hit the gym asap!