my favorite exercise is the push-up, which i do every other day
favorite mostly because it's just efficient (3 muscles in 1), i absolutely hate working out so the less time i spend on each session the more often i'll be managing to do them
the problem here is that if i do dumbbell rows on the same day or even in-between, i find that my shoulders get really sore
are they actually getting worked that much in a dumbbell row or am i doing it wrong? google is giving me messy results :plekhanov-bewildered:
as for my routine it has been:
day 1: push-ups, squats
day 2: hammer curl, leg curl, crunches/shrugs, calf raises
day 3: repeat day 1
day 4: repeat day 2
day 5: crunches/shrugs and rest
crunches/shrugs means i randomly alternate between these two (which is why i include them in my rest day), i don't like doing crunches and i'd rather avoid making my traps too large (short neck lol)
3 sets of 8-12 reps as long it goes near failure (adding weights otherwise), 90-120 seconds of rest between each set (is this too much rest?)
supposedly on day 1 i'm focusing on shoulders, triceps, chest, quadriceps, glutes, and on day 2 i'm doing biceps, forearms, hamstrings, traps/abs and calves. am i missing anything here besides aerobics, or any muscle besides the lats? i'd hate to growth that's too uneven :deeper-sadness:
To really help you, I would need to know what objective is. I will assume you are training to get stronger.
One big point when training for strength is to keep in mind that rest is as important as working out. That's why you should take care to have one day off at least between sessions. You can still exercise if you want, just don't do strength training, cardio or flexibility exercises are great for your off days.
Another problem is your choice of exercises seems strange to me. Why so many shrugs? Pushups already work the shoulders and there are many barbell exercises that work the shoulders. When you create a routine, you normally follow 1 of two methods: full body or split. Try to reorganize your routine following one or the other and see how you feel about it (do you perform better? Is your workout more enjoyable? Are you more focused...).
A quick note on failure, you do not need to go to failure every time. That's a good way to hurt yourself actually. To ensure you are going "hard enough" without going to failure is to lift 75% of your max (meaning you do very few reps, like 3-4 max) or, for body weight exercises, use a harder variation of the exercises (if you are doing squats, work toward pistol squats...).
Finally, about crunches, simply they are pretty bad, they hurt your back and do not train your midsection correctly, try leg raises (with bent knees if they are too hard), ground wipers (for the lats), jackknives and the like. Here is a book with a ton of exercises for your abs: http://library.lol/main/8FFA880F23F23D222FEDE7E111303E56
This is of course just my opinion and if your routine works for you then keep doing it.
I will assume you are training to get stronger.
it's actually some hypertrophy (that's why i talked about uneven growth in the end), i don't want to be very "big" but it's really just about growth
let's say... something like kit harington would be ideal i guess
Why so many shrugs
i think the shrugs/crunches part was a little confusing, i'm doing them at most once or twice a week
you do not need to go to failure every time
i'm mostly just going near it! i'm aware of the low rep thing for strength
Finally, about crunches, simply they are pretty bad, they hurt your back and do not train your midsection correctly, try leg raises (with bent knees if they are too hard), ground wipers (for the lats), jackknives and the like. Here is a book with a ton of exercises for your abs: http://library.lol/main/8FFA880F23F23D222FEDE7E111303E56
thanks!! the back part is especially important because my lower back gets fucked pretty easily, that's great
You might indeed be rowing wrong. Are your shoulders hunching forwards during the exercise? When you row next time, make sure you're in thoracic extension: try these cues: trying to hold an (imaginary) sheet of paper behind your back with only your shoulderblades and trying to point your nipples at the wall in front of you (imagine a tilted wall for tilted rows, I guess) - hold that shoulder/upper back position through the entire exercise. You may need to adjust weights down. Generally, you want your shoulders back and down, having the movement come from your arms, stabilized by the back of your shoulder - this is probably harder than involving the shoulder into the movement, especially at first.
Rows should be hitting your upper back/lat/triceps, but it obviously depends a bit on your angle and exact motion.
this is probably harder than involving the shoulder into the movement
huh i did find that some days the exercise felt a lot harder than others - maybe in the harder days i was actually doing it correctly
i'll try that, though i didn't know rows actually involved the triceps... i really wanted to isolate the back :( i'll do it anyway
