For BG fitness fanatics, a question..

[Atreides]

i would definitely not do shoulders on the same day as chest, pretty sure it's your rotator cuff that gets tired too

[Moss]

It never gave me any problems through 2 months of doing flat bench with shoulder press after. Maybe because I use a pretty wide grip for bench?

[Kiro]

I alternate between wide and close-grip bench. :\

[Meat]

Don't do either, close grip bench is a triceps exercise and wide grip reduces the range of motion\involves more shoulders. Slightly wider than shoulder width grip

[tyven]

residue have you posted your routine? i am going to start doing your routine

[Meat]

i do a basic 5 day split

Chest
Back
Off
Shoulders
Legs
Arms
off

[tyven]

BUT I WANT YOUR EXACT ROUTINE

[Meat]

Chest:
incline db press 4x10
incline db flyes 3x12
hammer strength bench 3x10
cable flys 3x10
Dips 3x20

Back:
Pullups 4x12
bb row 4x10
v-bar pulldowns 3x10
cable rows 3x10
Deadlifts 1x5, 1x3, 1x2, single

Shoulders:
db press 3x10
side laterals 4x10
reverse pec deck 3x10
upright rows 3x10
db shrugs 3x10
bb shrugs 3x10

legs:
leg extensions 3x10
front squats 4x10
leg press 4x10
lying leg curls 3x10
SL Deadlfts 3x10

Arms
preacher curls 3x10
hammer curls 3x10
reverse curls 2x10
rope pushdowns 3x10
skullcrushers 3x10
kickbacks 3x10

I do calves and abs on my 2 off days along with cardio.

[tyven]

i will begin your routine and then you and i will battle

[Meat]

you should have showed up on Saturday, for the better half of the bbq i had just a wifebeater on. My freshly shaved chest looked glorious

[richardd]

yeah, that routine is fucking solid

[tyven]

you should have showed up on Saturday, for the better half of the bbq i had just a wifebeater on. My freshly shaved chest looked glorious

NAUGHTY BOY

do you ever krav maga someone when they are using your bench?

[Kiro]

Had to look up what Kickbacks & Reverse Curls were, lol.

[archibaldcrane]

I'm surprised you do straight-leg deadlifts on your legs day, and standard deadlifts on your back day. That...seems backwards?

[Sanoske]

I'm surprised you do straight-leg deadlifts on your legs day, and standard deadlifts on your back day. That...seems backwards?

Doing straight leg deadlifts correctly will work your hamstrings.

[Kiro]

SLDLs for legs = right. DL = bicep/back?

[Sanoske]

Biceps? From DL? How do you do your DLs? lol

DL is one of those exercises that tires your body as a whole (kinda like squats), but conventional DL work primarily lower back, with upper legs as a secondary depending on form. Its also fantastic for grip assuming you dont use hooks or straps.

[Meat]

I'm surprised you do straight-leg deadlifts on your legs day, and standard deadlifts on your back day. That...seems backwards?

that's why i made sure i spaced out my back and leg as far as possible, and Im sure i'm hitting some hams on back day but with 11 total reps it's barely stimulated.

[sephir]

Ok, well it looks like I have to go back to weights after my year of heavy endurance sports.

So I need to develop a routine that works:
Quads
Hamstrings
Calves

That are not squats or lunges. Links to videos or pictures would be preferred as I prefer to avoid weight areas of the gym. Also these routines cannot be something that would kill me as I would be doing a 100km bike ride the next day, and intervals the day after that.

[Weiing]

Question: Anyone here do power snatches? I've been doing them as part of my routine but not sure if that's a good idea?