Merging exercises from two days into one?

S

SkyDiver

0
I want to got from four workout days a week down to three, which will give my muscles more time in between to bulk up.
Problem is that I have like 8 arm exercises and 8 shoulder exercises. Merging them will add up to 16. That would take me over 2 hours to finish. Isn't that too much? They are also meant to be done 2 times a week. If I do it 3 times, is there something I need to be careful about, so I won't overwork the muscles?

thanks!
 
Fullbodyworkout 3x a week

Compounds such as:
squats
deadlifts
rows
military press
chins
bench

You can split these into 2 workouts along with your other exercises. Why do you have 8 arm and shoulder exercises? 3 sets of each, thats 24 sets just for direct arm work. Too much I believe.
 
SkyDiver said:
Problem is that I have like 8 arm exercises and 8 shoulder exercises.
Click to expand...

Yep, that's your problem. 8 shoulder exercises? The problem isn't merging, it's your routine. Post what you're doing on each of these 4 days and I'm sure there are ways to get what you want in much less time.
 
Thanks,
If I merge it all to a good size I've got the following.

Wide-to-Narrow-Grip Pullup
Standing Military Press
Dumbbell Front Raise
Seated Lateral Raise
Bent-Over Cable Raise
Seated Shoulder Tug
Bench Press
Wall Curl
(forgot the name)
Cross-Shoulder Extension
Pause Reverse Curl
Wrist Twist
Double Wrist Curl

Still a little too much?

The whole list from my previouse exercise would be:
-Shoulder
Grip Pullup
Standing Military Press
Negative Shoulder Press
Barbell Front Raise
Dumbbell Front Raise
Cable Single-Arm Lateral Raise
Seated Lateral Raise
Bent-Over Cable Raise
Seated Shoulder Tug

-Arm
Wall Curl
Twisting Rope Pulldown
Alternating-Grip Hammer Curl
Cross-Shoulder Extension
Pause Reverse Curl
Overhead Cable Triceps Extension
Wrist Twist
Double Wrist Curl
 
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Ok, let's see what we've got here. You're going to do this 3 times a week:

Standing Military Press
Dumbbell Front Raise
Seated Lateral RaiseSeated Shoulder Tug
Bent-Over Cable Raise
Wide-to-Narrow-Grip Pullup
Bench Press
Wall Curl
Machine Curl
Pause Reverse Curl
Double Wrist Curl
Cross-Shoulder Extension
Wrist Twist

I guess I've just got to ask what your goals are. We're working biceps, shoulders, and a little back and a little chest.

I've got to point you to the weight training 101 sticky here on the forum. You have 12 exercises here, 3 times a week. You should be able to get this down to about 6-8, with only one set of curls and one set of direct shoulder work, and still make greater gains than you are now.

The method might be counter-intuitive but it works. However, it requires doing some more compound and complex lifts. Your biceps will grow, along with the rest of your body. Start here and see if it helps.
 
Thanks,
I've been reading this which seems to be helpful. The problem is just that 99% of the time I have no idea what the exercises I'm doing is even called (keep forgetting them), so I always need to research it. Isn't there a site that can teach you all of this?
What' exactly are compound and complex lifts?
 
Yeah, there are a few sites. Try digging in here or here or here.

So, briefly, you've got isolation exercises and compound exercises. An isolation exercise basically isolates one muscle or muscle group and works it. Bicep curls are an example of this. Compound exercised involve multiple joints and thus work more muscles than an isolation exercise. These are things like the squat, deadlift, bench press, rows, pullups, dips, etc.

Here's an article on why recruiting more muscle per exercise results in more growth that just direct work. Complex lifts are one step beyond that and probably not something to worry about right now.

Take triceps as an example. You can do the tricep pushdown, which will isolate your triceps and work them. Or instead, you could do dips which not only give you a more strenuous workout, but work the tricep, chest and shoulders. Or instead of curls, chinups & pullups will require different muscles in your back and forearms, too.

So....instead of doing 4 kinds of curls, you could do some chins (and maybe one kind of curl) and be more likely to spur better growth, while getting the added benefits of exercising numerous other body parts.

So, take a look at some of that and consider putting together a shorter full body routine. You'll feel the difference the first time you try it. I hope this helps.
 
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Again, thanks alot!
My workout now consists of:

Wide-to-Narrow Grip Pullup
Military Press
Lateral Raise
Bench Press Variation
Dumbell Pullover
Dumbell Curl
Forearm Barbell Curls (Forearm Extensors)
Dip

Got a few more questions. How should I do it with the weight? 1st rep light and 2&3rep heavy? Do I have to take it lighter with sour muscles?
 
Hey there. Lost those questions.

1. You can do a warm-up set, but for your official lifts I'd keep them all at the same heavy weight for now. Maybe start at a number where you max out at 10 reps and do 3 sets (3x10). There are a lot of ways to manage sets and reps but 3x10 is simple and straightforward. Not something I'd worry a lot about at this point. So, in short - all heavy after warm up.

2. Depends on the kind of sore. The general rule, as I've heard it (and I'm no trainer), is that if it's sore to the touch then take it easy. If it's just sore, go ahead and lift. From my experience, you've got to lift while sore at one time or another - something I'll be doing in about 8 hours - and I've never had an issue with it. That's not to say others haven't, but general soreness is incredibly common and shouldn't prevent you from exercising in and of itself.
 
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