Advice needed :- Arm and Shoulder strenght training routine

TheBigFb

Hi ALL, wondering if I could get some help.

I am looking for an arm / shoulder strenght programme. I have only started to split my workouts, have a chest one, as an expamle its Bench press 70% 1 RM 3 by 15, then incline and decline 3 by 15's at 50% etc etc

Is there ssomething simialr you could suggest for arms shoulders?

TheBigFb

anyone?

Capt_Apollo

just do the same thing, only instead of bench, do overhead press.

AllanMisner

Drop your reps. The best strength gains come from 1 - 6 reps.

How long have you been lifting? If the answer is less than 3 years, you probably don’t need to do splits. I’d do squats, deadlifts, bench press, pull ups and standing overhead press. A good 5x5 program will give you the best strength gains for the time in the gym.

fireflye38

Have a look online for a programme called beast body, made by the same company that does the insanity dvd's. It's a weights version. We have been using it at work for the last couple of weeks. It does work you hard, so start with lighter than usual weights.

TheBigFb

Thanks guys

nossmf

As AllanMisner said, a full-body routine will cover what you need. But even after lifting for 5+ years, I find a full-body routine works for me now. I only do a single arm exercise per workout; the rest of the time I adhere to an old training adage I once heard:

"If you have the energy to work your arms, you have the energy to work your chest & back."

In other words, any time you do a pressing movement for chest you hit your triceps; any pulling motion works your biceps. Indirectly, yes, but still work.

TheBigFb

I would normally do all over body, and find them more enjoyable, but I pulled my hamstrinbg last week so I gotta do something to keep going, and was thinking splitting them would at least get me into the gym 3 / 4 days a week

slideaway1

Hi, as everyone else has said, compound movements are great for building overall strength (in the 1-6 rep range on working sets). The only compound exercise that I do though is various forms of bench press and isolation work on bi/tris/shoulders etc. Maybe you could add some auxiliary isolations in after your compounds to specifically target weak points?

bobyknish

I usually go: 3-4x10 rep. bicep curls/ hammer curls, 2x30-50 rep. Forearm workouts, 3x8 rep. Overhead press. 3-4x8 rep tricep workout, and some shrugs. Great arm/shoulder workout. You might get burned out after a while, so you can adjust the weight/sets

LKArgh

bobyknish wrote: »

I usually go: 3-4x10 rep. bicep curls/ hammer curls, 2x30-50 rep. Forearm workouts, 3x8 rep. Overhead press. 3-4x8 rep tricep workout, and some shrugs. Great arm/shoulder workout. You might get burned out after a while, so you can adjust the weight/sets

Why would you do 50 rep sets? I can understand some circuit training where everything is lots of reps as cardio, but one exercise that many reps the rest 8-10???