Exercises for Shoulders - advice!

olaola

Howdy - I'm looking for some advice from ye seasoned professionals!

I'm getting hitched at the end of August and I am in the process of getting in shape. I visit the gym 4 times a week. I would do cardio & weights on all days.
Treadmill + bike & upper body weights one day, the next crosstrainer + stepper/rowing & lower body the next.

So all is going well, but I'd like to get more definition in the shoulder/upper arm area. As that is what you're going to see when I'm in my guna!

At the moment I'm doing a biceps curl, triceps extension, incline fly and the one where you lie on bench and draw the weight over your head (can't remember the name!). I'm happy with the way my upper arms are going, but I need more direction on where to go with my shoulders.

ANY! advice would be appreciated! Thanks!

tribulus

Just do various overhead pressing movements, DB, BB, seated, standing etc.

Do some rowing too like DB rows or face pulls to keep your shoulders healthy too.

Money Shot

Don't do it - get married that is - I jest of course, best of luck !!!

You might want to consider splitting your cardio and weights - you get much better results from both when you concentrate on each seperately i.e two tougher full body weights days and two tougher cardio days. Just a thougth.

For shoulders, seated dumbell or machine press work well with side lateral raises - maybe superset them.

rubadub

Do all your strength training before the cardio work. This way your muscles are not zapped of energy by the time you go to lift the weights, so you can get more reps in and work the muscles more, resulting in more growth (and dont worry they will not get too big!). Growing/developing muscles uses up a lot of calories on the days you are not working out so you will lose fat fast (think of it like the extra calories used up during pregnancy "growing" a child).

On the right on this page you will see lots of exercises and what muscles they work http://www.exrx.net/Lists/Directory.html

Pressups, pullups and chinups are all great for overall working of the upper body.Your biceps are worked a lot from the other exercises you could do so there is little need for any bicep curls at all.

Squats are probably the most recommended exercise I see on here, next then deadlifts. Squats use a large amount of muscles, not just the legs.

Hanley

Some good advice so far.

Upper back work, in the form of face pulls and dumbbell rows should help too.

Maybe some lateral raises for your shoulders too.

olaola

Thanks for all the advice!

I'm not afraid of lifting a few weights - I'll go for the heaviest with which I can do about 12 reps with. Is that a good guide??
I'm just back in the door from d'gym - and I removed the incline fly and added a shoulder press with DB. I have a feeling I'll be drinking my tea with a straw tomrw
I'll add soem lateral raises the day after tomrw.

For my lower body, I do lunges - static & travelling. And weighted squats.

I was thinking of things I could do at home - say after a run or cycle.
Tricep dip, press ups, lunges, squats etc. Any other suggestions?
I was thinking I might as well take advantage of the fact that I have warmed up.

Also! (I'm full of questions) is two days a week enough to work a muscle group? Or should I aim for more?

tribulus

2 days a week should be plenty. I've had good results doing similiar.

I would however recommend that you very rarely go to failure if you're doing this.
Certainly not twice a week as it would take a very experienced trainee to recover adequately between sessions.

olaola

tribulus wrote:

I would however recommend that you very rarely go to failure if you're doing this.
.

Considering I haven't got a clue what you are talking about.. I think I'm fairly safe not doing it
When I say 12 reps - I mean something like a shoulder press with 2 * 7.5kg weights. I can just about get 12 out of that at the moment.
I'm only a bleeeedin' burd!

tribulus

8-12 rep range should be fine. Don't get too bogged down in the numbers, just make sure you're lifting regularly

What I mean by failure is for example on the shoulder press, when you're pressing the weight back up but can't get it to the top again because your muscles are too fatigued - you've reached failure.

thirdmantackle

doing 12 reps will build strength in the muscles. if you just want to tone the muscles then increase the reps and decrease the weight

tribulus

thirdmantackle wrote:

doing 12 reps will build strength in the muscles. if you just want to tone the muscles then increase the reps and decrease the weight

That's not really correct tbh. You can't train "toning" by using higher reps/lower weights, it comes about from building some(maybe not alot) muscle and having a low bodyfat %.

So if the OP wants to achieve that, she'd be better off doing what she was doing and making sure her diet was in good shape with plenty of protein and fat, not too much carbs and plenty of fruit and veg.

g'em

thirdmantackle wrote:

doing 12 reps will build strength in the muscles. if you just want to tone the muscles then increase the reps and decrease the weight

I would *love* to hear what your definition of "toning" is...

Dragan

thirdmantackle wrote:

doing 12 reps will build strength in the muscles. if you just want to tone the muscles then increase the reps and decrease the weight

Please read rule 1 in the Charter below before posting. Thank you.

Charter

mickoo

On topic-Shoulder press, lat raise and front raise are all good for shoulders and prone fly's are good for the backs of your shoulders too.

thirdmantackle wrote:

doing 12 reps will build strength in the muscles. if you just want to tone the muscles then increase the reps and decrease the weight

This is seriously amusing-Stop reading them stupid magazines, High reps make you toned!!! Some girls i know do 4-8 reps as heavy as they can and are the slimmest people i know, and toned to go with it-sexy

rubadub

Dragan wrote:

Please read rule 1 in the Charter below before posting. Thank you.

Now I'm disappointed, I was sure I was going to see that the charter now said anybody using the word tone or toned would be banned