Can training back hinder shoulder growth?

[EvilKnight]

Hi I'd like to introduce myself first of all. I am EvilKnight. I chose this name because I play chess and I let my evil knights do my dirty work for me.

Id like to mention I used to focus alot on the dead and squat so my back development is better than my shoulders. In fact, I almost have no shoulders. Lately Ive been reading on some John Meadows stuff for shoulders and going to be trying them. Because my chest is also more developed, I dont do flat bench. Instead, I just do incline bench or db's. I used to split my bodyparts but realized for best recovery, I like to follow a DC or Westside-Barbell style approach, hitting the entire upper body on 1 day and then I have another "lower" day which is an ME sq/dl although not exactly ME, I just choose a dead or squat variation and either do low reps or moderate reps, low back and abs.

My question is, Im wanting my side delts to grow. Im giving them priority. I structured my routine as hitting shoulders first, then upper chest, then 1 ex for triceps, and finally I do lats. I dont do biceps because db rows and weighted pullups make my biceps sore and curls dont do anything for me. So I have 2 workouts per week. You're wondering where is back. Well I cover lats on upper day and I alternate squat and dead variations (floor pulls, rack deads, etc) although this isnt weekly. Am I being too paranoid? Should I have a 3rd day in my routine for just rack pulls and lats? I would hate having to row or do pullups or heavy rack pulls when my side and rear delts are still not fully recovered. I'm on HRT.

[johngorman]

Hi I'd like to introduce myself first of all. I am EvilKnight. I chose this name because I play chess and I let my evil knights do my dirty work for me.

Id like to mention I used to focus alot on the dead and squat so my back development is better than my shoulders. In fact, I almost have no shoulders. Lately Ive been reading on some John Meadows stuff for shoulders and going to be trying them. Because my chest is also more developed, I dont do flat bench. Instead, I just do incline bench or db's. I used to split my bodyparts but realized for best recovery, I like to follow a DC or Westside-Barbell style approach, hitting the entire upper body on 1 day and then I have another "lower" day which is an ME sq/dl although not exactly ME, I just choose a dead or squat variation and either do low reps or moderate reps, low back and abs.

My question is, Im wanting my side delts to grow. Im giving them priority. I structured my routine as hitting shoulders first, then upper chest, then 1 ex for triceps, and finally I do lats. I dont do biceps because db rows and weighted pullups make my biceps sore and curls dont do anything for me. So I have 2 workouts per week. You're wondering where is back. Well I cover lats on upper day and I alternate squat and dead variations (floor pulls, rack deads, etc) although this isnt weekly. Am I being too paranoid? Should I have a 3rd day in my routine for just rack pulls and lats? I would hate having to row or do pullups or heavy rack pulls when my side and rear delts are still not fully recovered. I'm on HRT.

bro, dont overcomplicate this shit. make sure on your shoulder work, that you take the time to really feel the delts get a burn, i know a ton of people who dont do this correct. then there are people who do, and shoulders dont grow. i know i am trying my ass off to bring up shoulders, one thing that has helped a TON is having my higher cal day/cheat meal/refeed day right after training shoulders. i do a high gi refeed/skipload, and until just the past month i did it for 10 months as my PWO meals after training shoulders. helped a LOT.

[EvilKnight]

Yeah I definitely dont want to overcomplicate this. I actually don't respond to the classic overhead presses and side lateral raises. I tried the machine shoulder press. Surprisingly, the next day they werent sore one bit. Then I do a standard upper day with no direct shoulder work. Just my incline bench, dumbbell rows, pullups and tricep work and my rear and side delts get sore. I think the db rows work the side head just not as much as something like db upright rows or partial lateral raises. Will probably have a back day of my own, still not sure. Definitely going to refeed on that day as well. Thanks.

[davidb]

Also one other suggestion, I would definitely not neglect rowing because otherwise you'll create an imbalance with all that pushing and you'll potentially injure yourself. Your external rotators will be quite upset with you

[EvilKnight]

I never said I don't row. I do row. I just do them on my upper day. If anything, I neglect training my mid and upper back. I don't deadlift every week, I alternate that with squats and they arent always floor pulls. sometimes I might squat and do Stiff legged deads and another time I may do squats only with a different bar. So my mid and upper back are not always being hit. And rowing doesnt build that area. I was just concerned about creating a back day because rowing or doing pullups would tax my shoulders for sure.

[sinister_TES]

[QUOTE=EvilKnight;872635] I tried the machine shoulder press. Surprisingly, the next day they werent sore one bit. [QUOTE]

I really hope your not basing an exercises effectiveness on the amount of soreness you experiance the next day.

[Carlito Gambino]

I never said I don't row. I do row. I just do them on my upper day. If anything, I neglect training my mid and upper back. I don't deadlift every week, I alternate that with squats and they arent always floor pulls. sometimes I might squat and do Stiff legged deads and another time I may do squats only with a different bar. So my mid and upper back are not always being hit. And rowing doesnt build that area. I was just concerned about creating a back day because rowing or doing pullups would tax my shoulders for sure.

Rowing doesn't build upper and mid back? You're doing something wrong here, bro.

As for shoulders, how much do you press or push press (for reps, I don't care about 1RM)? I see this very frequently when it comes to guys that complain about lack of delt development, but then they tell me they can barely push press their BW and it all makes sense to me.

[EvilKnight]

Rowing doesn't build upper and mid back? You're doing something wrong here, bro.

As for shoulders, how much do you press or push press (for reps, I don't care about 1RM)? I see this very frequently when it comes to guys that complain about lack of delt development, but then they tell me they can barely push press their BW and it all makes sense to me.

I think this is irrelevant to my question. Overhead presses don't do anything for me. Im going to be following some John Meadows stuff on shoulders, just thought I'd ask if having a back day would hinder my growth. I don't have a 3000ng test level to be able to recover as quick as those who do would. Ive decided I will just stick to my upper and lower routine. I do my rows on upper day and dead variation on lower day. What I've noticed when doing rows is they build my lats and rear delts and to some degree, my side delts get worked from it. It doesn't necessarily build my mid or upper back aka back thickness. Thats what the deads/rack pulls are for. Pullups work it better than rows.

[c-dawg]

no