|I'm sure that someone has told you to never train your chest the day after delts! Well,I SURE DO REGRET not doing it sooner because that extreme pressure got my front delt area way bigger than ever by far! The extra shoulder power it gave me shot my bench up like a rocket.You say it is overtraining? Well consider the 5 days of COMPLETE rest the front delts are given instead of being hit every 2-3 days throughout the week directly or indirectly.I call it double-shock also because it doubles the pressure while doubling the rest period for the bodypart.|
Immediately after the chest day it helps a lot if you take a big dose of l-glutamine (10 grams) because it helps tip hormonal and nitrogen balance in your favor. Wait 20 minutes and have a whey protein shake with creatine and all of your favorite supplements-you will be absorbing everything you eat for two hours after the workout so take advantage of it. You may also notice that this brutality only lasts for a month at a time for a targeted area to help dodge overtraining or injury. Then it is allowed its normal workout. This program is very demanding and will get you sore to the 11th degree.
If you want to emphasize chest benching power, I would recommend starting with chest then delts then tris on Mon. and repeat on Tuesday. Also try to emphasize partials on Mon. to place extra pressure on the area. You might try alternating this with the normal split outlined above every week. Your tris regenerate slightly faster than the larger muscles so don't be afraid to double shock them throughout phase.
||I have had success with supersetting military presses and weighted pullups on the first(mon.delt) day of the split.It adds the shock to the lats as well as the delts(great upper body width builder) because you will be hitting them again on t Tues.You also get more neural stimulation when supersetting opposing muscle groups.This is the period when you will be hammering the rear delt and lat area.I personally love the new thickness this program will build in these areas that make you wider.|
I have also had success with a pre-exaust set of bent laterals into what I call guillotines(like a bent row only you pull to your throat instead of your waist) Specialized training in this area will help with your upper body width immensely if you train hard enough.