Questions about workout

[Snap87]

Sup guys, few questions.

1. Is it normal if my legs(along with back) are soar after doing deadlifts? I do it on Monday, then i do squats on Friday, is this ok or too much stress?

2. My shoulders get sored from doing bench pressing or close grip press. I do it on Wednesday, but i do shoulder workout on friday, again, is this ok or too much stress?

3. What are the sets/reps i should do if i wanna gain mass? Or while i gain mass, i also gain a lot of strength too?






THANKS!

 

[semag]

1) yes, fine

2) fine

3) 6-8

 

[suikeisuru]

Your shoulders shouldn't be sore after doing close grip bench pressing. When doing this movement your shoulders should be pinned to the bench and not move. Your range of motion will be less than a regular bench press but this will work the tris and keep your shoulders in a safe zone.

 

[Warboss Alex]

Originally posted by suikeisuru
Your shoulders shouldn't be sore after doing close grip bench pressing. When doing this movement your shoulders should be pinned to the bench and not move. Your range of motion will be less than a regular bench press but this will work the tris and keep your shoulders in a safe zone.

I agree totally about the shoulder part but as for the range of motion I'd say it was the same movement for both bench press and close grip bench press: the difference being the shoulder/chest involvement are eliminated in cgbp.

By the way, every gym trainer I've spoken to lately insists that close grip bench is done with hands like six inches apart. THIS IS ABSOLUTE SH!TE. Close grip bench is done with hands/arms at shoulder width.

I'd put shoulders on chest day personally. I have to do shoulders before chest because any chest work batters my shoulders a helluva lot.

Sets/reps to gain mass depend on you. Personally I'd make the reps sensible (and safe, i.e. no triples or 5x4 or stuff like that) and try to increase weight every time, if you can't increase weight then more reps will do. Do 3x8 or better still 2x10-12.