another working out thread. help.

[npor]

sorry fort the millionth working out thread from me, but i'm in need of some help

alright, so i injured my shoulder about a week and a half ago working out. it wasn't a bad injury, but i want to lay off of it for the next 3-6 weeks just so it can heal.

the deal is, sitting at home, and not going to the gym is really getting to me. i can't stand sitting here and not working out.

so i need your help, what are some things i can do without really using my shoulder that much? i don't want to sit there and try to max anything out, nothing like that. i just want to put some weight in my hands to not lose any muscle over the next 3-6 weeks.


i already know a few tricep/bicep exercises, so i'm not really very concerned about that....

but my chest and back, can any of you guys help me out?


it sucks because i'm not going to do any kind of bench, the arnold press (which is actually the exercise that hurt my shoulder in the first place), or butterflies.

before the injury, my routine was as follows.
i'm 5'10
145-150lbs

benchpress.
12reps@135lbs
10reps@145lbs
8reps@155lbs
6reps@165lbs
4reps@175lbs
2reps@185lbs
1rep@195lbs

then i'll go to the dumbells

curl
3sets/12reps@35lbs
3sets/12reps@35lbs(different angle)


arnoldpress
12reps@40lbs
2sets/12reps@55lbs

dumbellbenchpress
12reps@45lbs
2sets/12reps@55lbs

dumbell row
3sets/12reps@60lbs


then i'll just do other misc. stuff, like abs

any help guys?

[trevelyan1234]

run...

[gloryaccordy]

Can't do shit but wait. Your arms are connected to your shoulders

[Gemini]

Do you normally do all that rountine in the same day

[npor]

Do you normally do all that rountine in the same day

yes

why?

[Gemini]

yes

why?

It just seems like you are all over the place with your workout.....if you are trying to build muscle and get definition why dont you try sticking to certain muscle groups on certain instead of doing a full body work everyday.

[Fr0z3N]

yes

why?

It's called Platooning. After a certain point of doing the same thing over and over you won't be building muscle or size at all. The best thing to do it pick 1 or 2 things and do them 1 day, then do another 2 the next and another 2 the next, then repeat. Another method would be to do lower body 1 day, upper the next with some rest inbetween (take a couple days off a week)

[Gemini]

It's called Platooning. After a certain point of doing the same thing over and over you won't be building muscle or size at all. The best thing to do it pick 1 or 2 things and do them 1 day, then do another 2 the next and another 2 the next, then repeat. Another method would be to do lower body 1 day, upper the next with some rest inbetween (take a couple days off a week)

Here is someone that knows what i was refering to....when i use to lift weights hardcore I did different muscle groups on different days to get the best result. Most of my buddies that worked out like you do rarely saw results (even tho they got stronger) or took longer to see the results I go. Just take it into consideration

[npor]

i used to do that, but i always felt like it was a waste to be in the gym for just an hour, then leave. i didnt' feel like i was getting any results. but then again, i've never had anybody with any knowledge help me with working out, ive always been on my own.


any weekly routine you'd reccomend?

[1990Ex]

As far your shoulder goes where does it hurt front, back, or side ? it really depends on when it hurts like what kind of movements ? i have all kind of routines that i could hook you up with that kick ass just comes down to what you train for to get stronger (less reps more weight) toned(more reps less weight) anyways hit me up man

[gloryaccordy]

i used to do that, but i always felt like it was a waste to be in the gym for just an hour, then leave. i didnt' feel like i was getting any results. but then again, i've never had anybody with any knowledge help me with working out, ive always been on my own.


any weekly routine you'd reccomend?

Just go 3 days a week and dedicate each day to a muscle group.... i.e.

Day 1: chest/triceps
Day 2: back/biceps
Day 3: shoulders/traps
Day 4: legs

You'll get results much faster that way.

[eriemoto.]

why do triceps an biceps on different days when you can do them on the same day ..............

because when you work on your chest, you also hit the tri's, so it's better to put them together. and when you work out your back, you hit the bi's at the same time.

most professional body builders rarely target their bi's alone simply because a full back workout hits the bi's more then enough that you can't even do any curls afterwards and your bi's have been worked enough already.

[92cb7accord]

you could jerkoff with your one good hand....just my 02.

[1990Ex]

[QUOTE=tanNn2koo]because when you work on your chest, you also hit the tri's, so it's better to put them together. and when you work out your back, you hit the bi's at the same time.

i already knew all that i was just asking why not do just a chest day an a arm day you get the same effect

[npor]

As far your shoulder goes where does it hurt front, back, or side ? it really depends on when it hurts like what kind of movements ? i have all kind of routines that i could hook you up with that kick ass just comes down to what you train for to get stronger (less reps more weight) toned(more reps less weight) anyways hit me up man

it barely hurts anymore, when it does its when my arm is extended all the wy over my head, like im reaching for the sky or some bullshit like that.


anyway, i want to build size and tone, but also pull my own weight with that newly gained size.

anything you'd reccomend?

anything in the

"Day 1: chest/triceps
Day 2: back/biceps
Day 3: shoulders/traps
Day 4: legs"

type of a setup?

also, how much time in hte gym do you think each routine should take? it feels like if im only in the gym for like 20 mintes it feels like a waste.


thanks for the help so far guys