Shoulder (overtrain or undertrain)

owel1

Hi guys! Matagal na akong nag wo-workout. Pero patigil-tigil. I'm targeting aesthetic type of body so I'm strict sa diet. Almost satisfied na with my body pero konting bulk pa sana. Mejo okay na ko sa ibang parts ng body it's just that I cant make my shoulders bigger and broader. I was just assuming if I'm overtraining it o kulang sa workout. Mas malakas yung pakiramdam ko na overtraining siya. Kasi pag nag che-chest ako nadadamay din siya tapos mag sho-soulder ako sa next or the other day. I work out 3-4times a week. I do two types of exercises when it's my shoulder day. Suggestions, please? Thanks in advance.

kenzy

Pafs gawa ka journal then lagay mo ung current workout plan mo para maassess ng mga master natin dito, sama mo na din ung meal plan mo and latest pic kasi Baka naman sa tingin mo lang maliit shoulders mo tas un pala okay na

owel1

Thanks sa suggestion kenzy.

Before eto ang routine ko:

5 days a week

Monday: shoulders, calves, biceps (I do shoulders first kasi pag Monday talagang daming nag che-chest LOL.
Tuesday: Back, abs, pump triceps
Wednesday: Legs
Thursday: Chest, abs
Friday: Biceps, Triceps, calves (Sat-Sun is rest)
-I usually do 2-3 types of exercises for every body part



Ngayon nag try ako 3 times a week kasi gusto mag bulk ng konti and allow my body to have more rest.

Current Routine:

Monday: Shoulders, Back
Wednesday:Legs, calves, abs
Friday: Chest, biceps, triceps

Sa work night shift or midshift minsan kaya hindi tama yung body clock ko. I work out after my shift so umaga na before ako matulog.


Example of my diet:

As much as possible kumakain ako every 2-3 hours.
Meal 1: chicken breasts sa anumang luto. Madalas kasi yan ang ulam. Then pasok ako sa work for 9hrs. between these hours kumakain ako either boiled eggs, bread or cheese bar, o saging.
After workout pag uwi sa bahay. 2 boiled eggs, sweet potato, milk, peanut butter
After 2 hours kain ako saging.
Then lunch na is chicken breasts then sleep. Before, nag try ako ng mutant mass pero ala pa budget ngayon.

Hope this helps. I'll be posting na lang yung picture at a later time.
Thank you again.

erwinbrion

welcome brother.. pareho tayo night shift ang pasok so medyo kulang sa rest minsan.. best yung advise ni Kenzy na gawa ka journal..

owel1

cnxa na dko na gets agad yung journal na pinapagawa nyo. Haha. Di ko pa kasi maxado na navigate tong website kasi nasa trabaho ako tuwing nog lo log in ako dito kaya naka minimize ang window na to di kita lahat ng image kasi bawal sa work mag browse ng non work related sites. Pero sige gagawa talaga ko journal ko. Thanks Erwin

badass_vinch

I'd say OVER USED rather than over trained. Problem sa shoulders e maliit lang yung muscle group na yan, there's not much room for growth pero since highly adaptable ang shoulders sa stress, minsan kahit hindi na lumalaki e lumalakas pa rin sya. Yun ang problem, it's hard to take a step back on chest presses and pulling movements at magconcentrate sa shoulder exercises para makahabol. kasi at the end of the week over used pa din yung balikat mo dahil kahit sa squats malaki pa din ang role nya.

owel1

Tama ka dun. Kasi kahit anong exercise madalas nadadamay ang shoulders. Minsan nga wala ng sore yung ibang parts ng katawan mo pero yung shoulder minsan ilang araw tumatagal na sore siya. Ano kaya tamang gawin?

Core

owel1 wrote:

"... Minsan nga wala ng sore yung ibang parts ng katawan mo pero yung shoulder minsan ilang araw tumatagal na sore siya. Ano kaya tamang gawin? "

Keep the blood flowing*—MOVE.