Defined Shoulders and Back

VastBreak
VastBreak Posts: 322 Member
in Fitness and Exercise
I have a formal event that I will be attending the end of October. I would like to focus my workouts to help increase definition in my shoulders and back.
Any suggestions on exact exercises that I should try to incorporate?
I would think reverse flys, overhead press, upright rows?
Advice on how often to work with weights?
I did starting Strength this past winter but didn't see much definition and then i switched to c25k in the spring and have now been cycling. Now going back to strength and maybe ride 1-2 days a week.

Replies

  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    I'd say make dead lift your main lift and try to do it twice a week. Also work in, Bent over rows, OHP, inverted rows, push ups, pull ups, lateral raises, Arnold's

    You can find a whole lot of lifts here.

    http://exrx.net
  • VastBreak
    VastBreak Posts: 322 Member
    Deadlifts were my favorite, definitely adding them back in. I still do Deadlifts every time I'm at the gym, I'm just not there much over the summer.

    How come only twice a week? Deadlfts twice a week or all weights?
    I did starting strength 3xweek. I was thinking I would go back to that?
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    Just DLs twice a week because they take so much out of you. Lift as many days as you want. Try to not lift the same body parts on back to back days. Starting strength is definitely a good program. Do the assistance lifts on the off days if you want some extra work.
  • VastBreak
    VastBreak Posts: 322 Member
    Looking over the site you posted, thanks!
  • smarieallen85
    smarieallen85 Posts: 535 Member
    Yeah...dead lifts twice a week max...I say this as I'm sitting in bed feeling the effects of my dead lifts this week.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Definition is going to be a combination of progressive loading strength training to preserve muscle and calorie deficit to lose the fat that's covering it up. I'd recommend a full body beginner lifting program like Starting Strength that will focus on compound lifts like deadlifts, rows, bench, squats, and OHP. Aim for 1 gram of protein per pound of lean body mass. With 40 lbs to lose you can set your goal to lose 1 to 1.5 lbs per week.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Deadlifts were my favorite, definitely adding them back in. I still do Deadlifts every time I'm at the gym, I'm just not there much over the summer.

    How come only twice a week? Deadlfts twice a week or all weights?
    I did starting strength 3xweek. I was thinking I would go back to that?

    This would be my recommendation for a beginner. I do an upper/lower split now but I did 3x per week for the first year plus.
  • VastBreak
    VastBreak Posts: 322 Member
    Schedule wise it is really tough for me to get to the gym more than 3 times a week. Sometimes I can only get in twice so I like to do a full body routine.
    I do have 20 and 25lb Kettlebells at the house and 12 and 15lb dumbells to use on days I can't make it to the gym. I can add short weight routines for my off gym days if need be.

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