Member ... that shoulder/arm session is very good.
I have a coupla' queries:
1. Is there any real value in using bent-over laterals (she doesn't....), if you already do shrugs, bent rows, and military presses?
2. She uses vertical rows. Is the version she's using safe? The old one with elbows up is now considered dangerous to rotator cuffs, but she's using a 'partial' range. It looks good.
3. Without gear, the triceps cable snaps could I think be replaced by French curls (with a triceps bar?), but are kickbacks as good as skullcrushers?
There's another of those female-only things: for a bloke, the forward elevations are better with dumbbells or a barbell... imagine that big plate coming down fast!!!!!
P.S. When she performs the forward raises, she's holding the disc with a neutral grip. Is there a big difference? With bars, you use a pronated overgrip. It's a little harder on the shoulders but does it really make any difference isolation-wise for ant. delts? Could you use this grip for dumbbells?
I can't answer your questions because I am not a coach. I have a coach which trains me and the program he gave me is based on my morphotype and metabolism. I do some of the exercices she performs but adapted to my configuration and I use a lot the Smith machine. For the anecdote, today was my ‘shoulder’ day and I executed both the military press and the lateral raise, among other things.
You're following shoulder day with arm day? I'm guessing that's a five day split?
It's generally not recommended to follow a session for one body area with another that reworks the same one. You need 48 hours for an area to recover best. Shoulder days use the arms, especially triceps a lot, so arms should be at least 48 hours later.
A good 5-day split is:
1. Shoulders (including traps) 2. Legs and posterior chain 3. Arms 4. Back and posterior chain 5. Front (Chest and abs).
Many older trainers advocated 'chest and triceps/back and biceps' to ensure areas weren't unnecessarily repeated on consecutive days. The rest intervals are important.
Your trainer will have an answer for this, they generally do! Much research says 3 days a week full body is better by far, but that's knackering for some.
Of all the programmes I've looked at, (I'm no expert) check out Mark McManus's... he even provides free downloadable programmes. One nice thing about Mark is that he often will change his advice if new research turns up, because he's a scientific coach who checks research daily. Adapting to, say, ectomorphic shapes is not on his basic sets, but he advises and can be booked.
I have a young lady come over on Saturday mornings and put me through an hour of cardio, weights, etc routines. Then I do homework during the week. I've also cut out all junk and processed foods, eat very heavy veggie stuff, less red meat, and since my wife was told to go gluten-free, I've by default given up bread and wheat-based pasta. I invariably cook at home and seldom eat out. PS as a lifelong bread fanatic, I don't miss it a bit and am happy being gluteless.
What is your athletic profile, by the way? Do your pratice for your physical fitness maintenance or for professional purpose (coaching, competition)?
Just fitness maintenance. But I find so many websites, books, etc. totally in conflict with one another. I'm more on the ecto side, so I need to compromise on technique with squats, deadlifts, hacks etc.. The 'one size fits all' doesn't work, so you need to explore.
Just fitness maintenance. But I find so many websites, books, etc. totally in conflict with one another.
All these coaches have their methodology. I had two coaches so therefore two views.
The 'one size fits all' doesn't work, so you need to explore.
That's a universal truth. We have different bodies and, above all, different structure of muscles, meaning to stimulate the precise muscle group, you must find the accurate exercice and the accurate weight too. For instance, my structure doesn't allow me to use free barbell for squat but only the Smith machine.
There are two schools of weights lifting and muscle stimulation: those coaches that state you must lift heavier and heavier those coaches that state you must lift a light or moderate weight but to be very intense and to perform the exercice like a sharp technician
