Unwinding Press x 4 sets of 8-10
Dumbbell Swing x 4 sets of 8-10
Vouyer Shrug x 6 sets of 10[/quote]
What are these?[/quote]
TPreuss - Thanks for the thoughts. You are correct. I need something for the hamstrings. I’ll probably throw in some leg curls. If I feel like I’m overtraining, I’ll take out the calves. I will most likely put in some direct arm work once I get going. I was going to try this program for 8 weeks or so and see where I’m at.
Count - Thank you as well. You too are correct. I was thinking about this all weekend. I had the heavy deads in there because of the theory that they are all that is needed for a big back. But, after a few weeks of this, I don’t really believe that heavy deads are enough. Some lat exercises would be great as well. I’ll add these and if I feel like I’m overtraining, I’ll take out the facepulls.
What would you do different for the shoulders? I don’t know what you mean when you say the delts will look “blocky.”
TisDrew - The unwinding press is a should exercise I got from this article:
Same with the dumbbell swing. Try them. I have a very hard time training shoulders for size. They are my weakest area by far. I have never been able to get size on them. So, I thought I would try something completely different.
On the unwinding press, if you can hold at the end of the movement for 1-2 second like it says, you will get the most out of the exercise. I do these with 7.5 lb dumbbells. It is plenty for me.
The voyer shrug I got here:
I have a desk job and I feel like my chest and abs have caused me to hunch over some, so I thought this would be a good way to straighten myself out a bit. I think I was right. You have to really worry about the movement rather than the weight with this exercise. I think I only put about 50lbs on the stacks for this.
Oh, thanks for the response. I think what he meant by blocky is that the anterior will be overdeveloped in relation to the other heads. With the lack of rowing/pull-ups, I think that your rear delts might not be getting stimulated enough. I’d add in some pull-ups and some form of horizontal row (seated, DB, BB, chest-supported, what have you) and maybe even some direct rear delt work.
The other two exercises you have are wacky exercises in my book, but if the DB swing is a substitute for lateral raises then go for it I guess. I put my horizontal rowing on my bench day, but do pull-ups with deadlifts. You could try putting your horizontal row on your leg day if you don’t mind splitting your work up like that.
[quote]TisDrew wrote:
Oh, thanks for the response. I think what he meant by blocky is that the anterior will be overdeveloped in relation to the other heads. With the lack of rowing/pull-ups, I think that your rear delts might not be getting stimulated enough. I’d add in some pull-ups and some form of horizontal row (seated, DB, BB, chest-supported, what have you) and maybe even some direct rear delt work.
The other two exercises you have are wacky exercises in my book, but if the DB swing is a substitute for lateral raises then go for it I guess. I put my horizontal rowing on my bench day, but do pull-ups with deadlifts. You could try putting your horizontal row on your leg day if you don’t mind splitting your work up like that.[/quote]
Point well taken on the rear delts. I’m leaving a lot of stuff out at this point, ie direct arm work, abs, etc. I just want to put some mass on at this point and set myself up for success later on. I know those delt exercises seem weird.
I’m just trying something new, as I’ve never, ever been able to put mass on my delts. They certainly get the fatigue I’m looking for in the medial head (which is what I’m after), so hopefully I’ll report that I got some of the mass I was looking for too.
