I’ve been focusing on lower body too much lately, to the point of stressing out my entire system. Looking to swap it out for another set of exercises at least one day a week.
I’ve been focusing on lower body too much lately, to the point of stressing out my entire system. Looking to swap it out for another set of exercises at least one day a week.
Maybe not underworked but shoulders are usually trained the wrong way. You’re not supposed to just keep adding weight to them. Shoulders should be trained with loads of reps and lightweights. 5 KG for shoulder exercises is a lot.
Whenever I see those clips of people lifting +30KG with their shoulders I cringe. If you injure them, you’re fucked, and then rehab is just doing lightweight exercises that you should’ve been doing in the first place.
Just the other day, one of the PTs in my gym invited me to join his shoulder workout, I started with 3KG but by the end I could barely do the exercises with only 1KG, and my shoulders were sore for the next 2 days. So you really don’t need ridiculous amounts of weight.
Thx, I’ll keep that in mind. I’m always tempted to add more weight, but won’t do that for shoulder stuff like side arm-raises.
With respect, I’m not sure this is really the right way of looking at things. Ultimately the amount of weight you lift is determined by how strong you are and what rep range you want to be working in.
You are correct that the priority should be the gradual development of strength with proper form, and it’s better to start light than too heavy (this is the same for all muscles, not just shoulders), but if someone is strong enough to lift heavy weights with their shoulders, and they are hitting the rep range they want to be hitting with good form, there’s really nothing wrong with that.
You also shouldn’t take being sore for two days as evidence of your session being more effective. Soreness is not an indicator of how effective your workout was. You can only determine the efficacy of your routine from the results you get from it over time - and those results will be determined only by the individual goals of the lifter.