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Originally Posted by jornT I also got a questions about shoulders:
I always believed that the presses where mainly for the sides of the shoulders and uses the front and bac side as stabilizers, but on the fit show I heard it worked mainly the front.
I always did something like:
excerise 1 and 2 barbell and dubell presses (switching order every week)
Usually pyramiding up excerise 1 12,10,8,6 reps and lowering down the seocd with 6,8,10 reps
excerise 3,4 and 5 front raises, side raises and reverse cable flyes (switching order every week)
doing every excerzie twice, once with 8 reps and once with 10.
But know I know that the presses work the front side mostly, i think I'm working front to much (expecially since you hit them also on the chest day) and sides to little.
What do you guys think, should I devide the excersice difrently? And how about the total number of sets? Isn't it to much for a natural. Don't know it for sure, but I've heard sometime that naturals should do fewer reps. Last thing to take in consideration, I lift between 3 or 4 times a week and in order to hit every muscle group once every week (which I often do not) I absolutly need to work two muscle groups wehen lifting, so maby that effects the number of sets two, because Training to long is bad for testorn I believe? I usually take two hours which I think is far from efficient, but it's that or not hitting some muscles at all.
Sorry for the long post, just want to be sure on everything. Thx in advance! |
It depends. Presses with a close grip will use more front delt, presses with a wide grip will use more side delt. Neyther will use the rear delt, that's a myth.
Military presses/DB hammer presses are for front delt first, lateral second. DB presses are for a good trade of both. BTN presses are for lateral delt first, anterior second (experience says so
).
With that said, yes, you, like most lifters out there, work the front delts/anterior portion of the side delts more than they do the rest of the shoulder. While this isn't necessarily overtraining this part, what it is is neglecting the rear delts, something which you will regret later on.
My advise: do overhead presses followed by rear delt rows (both power movements) (I personaly think the machine is best, by far, for this exercise) and then move on to the raises.
And, while training for too long isn't the best idea, don't be afraid of time. So long as you have a solid pre workout meal, you can work for like two hours straight with no problems. My workouts are usualy around 60-90 minutes (not too short and not too long), and I've seen people working out for like 3 hours. I'm not recommending this, the point is that you can do this without a huge concern so long as you have enough "fuel" and your body is used to it (you can't go from working out in 15 minutes (damn HITers!) to two hours just like that, you have do do it gradualy, slowly and steadily adding the volume).
