Supersets...

[flamingmonkey]

Ok, first of all, I'm new to weight-training. I've only been doing it for about 2 months and I'm seeing improvements but no matter how much I try some muscle groups refuse to grow.

I'm currently using supersets on my forearms and I'm seeing big improvements there but when It comes to my shoulders ... well I don't appear to have shoulders

So, can anyone recommend a superset involving the shoulders?

Actually, if someone could recommend any supersets at all It would be appreciated. Thanks.

flamingmonkey

[a1t3r3g0]

My shoulders are my weakest area as well. Are you switching up your exercises or doing the same thing for your shoulders each time? There are far more exercises for each area of your body than I would have thought at http://www.bodybuilding.com/fun/exercises.htm

[Plan9Senior]

Flamingmonkey, expecting noticeable results in specific muscle groups only after 2 months is silly. Keep up your routine and in about a year come ask the questions about which muscle groups are not starting to build. Building muscle is a life change and requires mucho mucho patience, it isnt a 2 month hobby that you can do to randomly make your "insert muscle here" bigger.

With rigourous training, you still will only grow a few pounds of muscle a year, so any improvement you think you are seeing within your first few months of training is most likely the result of you shedding a little water weight, some flab, or tightening up muscles that you already had.

[flamingmonkey]

Thanks for the link a1t3r3g0, I got what I needed and some other shit too. What do you mean exactly by "switching up your exercises"? I'm currently using about five different exercises for my delts which I perform in the same order each time. should I mix them around?

I realize the amount of time and effort that is required to gain mass but, yes, I was being impatient. I just thought that I was working my delts wrong somehow since I was feeling the benfits of a mere two months training in my legs, chest, etc. But thanks for the slap in the face anyway ( we all need one from time to time I guess ).

Rest assured, this isn't some "2 month hobby".

Thanks again.

flamingmonkey

[Plan9Senior]

Keep it up, and I cannot stress when I told you to be patient. One day when you look into the mirror and do a double take because you start seeing muscles where you never used to have them, it will all be worth it. That link is great for switching up your routine and keeping your muscles "shocked". Switch up your routine like once a month so that your muscles don't get used to it. Are you taking any suppliments? How is your current diet? Diet is such a HUGE factor in gaining muscle. Can't wait to hear of your progress.

*Edit: By the way, if you have a digital camera, start taking weekly pics of yourself. It is amazing to go back and look at your progress via the photos because its hard to judge results from the mirror alone since you see yourself every day and wont notice the change as much. I did this, and every time I feel unmotivated, I go to my pics and look at all the gains I have made and it helps me get motivated again.

[seizei]

Shoulders have always been difficult for me to train, mostly because I have a rotator cuff problem. As a result, I have to stick to light weights for my shoulder exercises. Nevertheless, I get great results with the superset I do for them, using 10lb dumbbells and a 50lb dumbell.

Here it is: (click em for info)

Front raise
Lateral raise
Rear lateral raise
Front lateral raise

Row
Upright row

The first 4 exercises are 1 set, all using a 10lb dumbbell in each hand and doing 8 reps of each (32 reps total)

The last 2 are a set using the 1 50lb dumbbell (or barbell if you have it)

I've seen decent gains in my shoulders doing that 3 times a week for the last 8 months.

[Plan9Senior]

Nice exercise suggestions Seizei. I will incorporate one of them into my workout for sure. Currently, shoulders are very tough because some of the exercises hurt when I do them, especially the upright barbell row. My current routine for shoulders has been Military Press, Dumbell Shrugs, Incline dumbell raise, rows, and sometimes upright rows (depending if they hurt to do them or not). I will definately be removing upright rows from my routine and substituting them with those front lateral raises.

[flamingmonkey]

Excellent superset info seizei, thanks. I'll be trying it out monday if i can, and I'll post how I got on.

As for my diet, well it's pretty shit to tell the truth. I'm not really sure where to begin but I'm still searching through that link on a previous post for info. The hardest part I find is that I just don't have the appetite to consume shitloads of food ( though my appetite has increased since I started lifting). Also, giving up beer is a challenge, but I've cut back quite a bit.

What supplements do you recommend? There's so fucking many of them!

Also does anybody have pain in their lower spine when doing sit-ups/crunches? They cane my back after just 30 reps.

All advice is welcome. cheers.

[Plan9Senior]

Originally posted by flamingmonkey
As for my diet, well it's pretty shit to tell the truth.

Change that immediately!

The hardest part I find is that I just don't have the appetite to consume shitloads of food

Because you arent eating clean foods. You are most likely consuming high carb high starch meals which weigh you down and keep you feeling full. On the proper diet, you will be hungry every 2-3 hrs which is your target (since you should be eating 6 small meals a day). Eating 6 smaller meals as opposed to 3 large ones is important because it keeps your digestive system going and also boosts your metabolism so that you will be a more efficient fat/calorie burning machine.

Also, giving up beer is a challenge, but I've cut back quite a bit.

Start drinking Miller Light or Michelob Ultra when you go out. They have a lot lower calories and carbs then any other beer. If you are a liquor drinker, stick to the lighter color ones (Vodka, gin) and make sure it is only cut with diet soda or something without sugars. Hey... It's hard but its better then totally giving up alcohol altogether.

What supplements do you recommend? There's so fucking many of them!

Protein powder (a must), L-Glutamine (for muscle repair/recovery), and a multivitamin of some sort to make sure you are getting all of your essential vitamins.

Also does anybody have pain in their lower spine when doing sit-ups/crunches? They cane my back after just 30 reps.

Go to a sporting goods store and buy a Swiss Ball. They give great support on your back while doing crunches and you can do a bunch of other exercises on them as a bonus.

As far as your overall diet is concerned, start eating clean. Cut all the crap out of your diet. You will not properly feed your muscles with that shit. You would just be gaining a fat layer over your muscles on a bad diet. Focus on just eating protein, vegetables, fruits, dairy (lowfat cheeses & milk), and complex carbs. The rule of thumb when eating clean is to stay away from processed foods

[breid]

I love doing shoulders. I'm into lifting big on shoulders. I usually don't superset. I like absolutely draining a muscle group at a time.

[seizei]

Also, giving up beer is a challenge, but I've cut back quite a bit.

easy solution... do what I did and buy a motorcycle... you can't drink if you have to go home on a bike. balance is kinda important.

Plan9, military press hurts my right shoulder like MAD... sad because I used to love doing that one. also, shoulder press hurts too... so those are out for me as well. Upright rows can hurt a little sometimes, but usually not bad enough to worry about.


Biggest thing for me is that i have to stretch out my shoulders really well before and after.

[Plan9Senior]

I have to get back in the habit of stretching. I tend to slack on that, but on my shoulder days I can really feel it if I am not properly warmed up.