Another Shoulder Press Question :S

J

johnnyg2008

0
Here is my last workout (question at the end):

All exercises use dumbbells... the weight shown is the weight i hold in EACH hand.... so for chest press i'm actually using 32kg total etc...

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Exercise --- Set1/Set2/Set3 --- Set1 Reps/Set2 Reps/Set3 Reps

Squat ---- Irrelevant --- Irrelevant
Chest Press --- 16kg/16kg/16kg --- 12/10/8
Single Arm Row ---16kg/16kg/16kg --- 12/10/7
Shoulder Press --- 11kg/11kg/10kg --- 12/5/6 <---- ????
Pullups - 6/0/3
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30-60 secs rest between sets.... a few mins rest between each exercise.

I didnt take enough rest between set 1 and 2 with pullups so ignore that...

Basically... what is wrong with my shoulder press after 1 set!!!!!!??? The second and 3rd sets feel fine and it feels like i'm going to get at least 10 reps and then SUDDENLY it totally fails and i can't get the weight up no matter how hard i push!

I think maybe my triceps are tired from the chest pressing and just fail before my shoulders... if this is correct then how can i work my shoulders?

One more thing is that i haven't improved on my shoulder press in months... i used to be able to do 12.5 kg for 3 sets of 10-12 (but it was the first exercise of the day).

For extra info: i do this workout 3 times / week and am trying to bulk... i've posted it before so.... help!! thanks
 
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For bulking you'll want to rest 1 min to 1.5 min between your sets. My advice for shoulders, drop the weight down once, and try to get your reps to go straight across, maybe 12/12/12 or 10/10/10. Then move it back up and do your half pyramids. Have you been out of working out for awhile? One thing I noticed is that I have less endurance when I haven't worked out for awhile so my 2nd set is uglier than I expect it to be. I have two explanations, your 2nd set could be better and it's allowing you to rest more for your 3rd set, or your resting time is less between your 1st and 2nd set, then it is between your 2nd and 3rd set, also it could be your speed or just motivation. there's a lot of variables. Don't worry about one workout being a little off, that's something that will probably correct itself.
 
Adumb said:
For bulking you'll want to rest 1 min to 1.5 min between your sets. My advice for shoulders, drop the weight down once, and try to get your reps to go straight across, maybe 12/12/12 or 10/10/10. Then move it back up and do your half pyramids. Have you been out of working out for awhile? One thing I noticed is that I have less endurance when I haven't worked out for awhile so my 2nd set is uglier than I expect it to be. I have two explanations, your 2nd set could be better and it's allowing you to rest more for your 3rd set, or your resting time is less between your 1st and 2nd set, then it is between your 2nd and 3rd set, also it could be your speed or just motivation. there's a lot of variables. Don't worry about one workout being a little off, that's something that will probably correct itself.
Click to expand...

Well i think the 3rd set is also off... i dropped the weight and still only got to 6 reps... i like to do MINIMUM 8 reps... and usualy i don't have to drop the weight to get there.

And... this isnt the only time this has happened... it happens EVERY workout for at least the last 3 weeks.

I do this workout 3 times / week... is that too much shoulder work... can i ditch the exercise altogether and still get enough shoulder stimulation from the other exercises? or will my shoulders not grow if i do that?
 
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Really need some help before my next session please......

And i think maybe the problem is i'm using too much shoulder and not enough chest in the chest press? maybe?
 
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Not meaning to be selfish but i have only 1 reply and my next workout is tomorrow (tuesday) and i don't know what to do for it..... need some advice please
 
May your not improving on the shoulder press because you've been doing the same thing for months. Try switching it up
Heavier dumbells lower reps, more sets
and if you can get 10 reps on the first set, but only 6 on the second. you could also try just lowering your reps to 7-8, and try doing 3 sets of 8, then trying to increase it by one rep next session.
 
Phate89 said:
May your not improving on the shoulder press because you've been doing the same thing for months. Try switching it up
Heavier dumbells lower reps, more sets
and if you can get 10 reps on the first set, but only 6 on the second. you could also try just lowering your reps to 7-8, and try doing 3 sets of 8, then trying to increase it by one rep next session.
Click to expand...

I've only been doing this routine for 3.5 weeks.... and i never said im not improving on the shoulder press... i said as u can see from the first post that i cant even complete a basic 3 sets on it in the same structure as the other exercises.
 
You might not believe this, but it may be in your head, not your shoulders. Many times 'sticking points' are mental, not physical. If in your mind you are thinking "My second set always sucks"..your second set WILL suck.

Go into your second set with the same mindset you have in the first set. "I am gonna blast 12 reps, no problem".

I guarantee you will do better than 6 reps on that second set. Maybe not a full 12, but more than 6.

And as someone stated earlier, mix things up. There are dozens of shoulder exercises. Variety is the spice of life.
 
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