August 9, 2007

Shoulder and Back and neck Muscles help on building them up?

Ok ive been training for about 2 weeks and am really happy with the results I do 3 sets of 10 on the weights bench with 10 min breaks between I then have a break for about 20 min and start my arms and do 3 sets of 20 on both arms I have about 10 min breaks between them. I’ve lost about 7 pounds and now way 11’00 stone and I am starting to shape but I really want a muscle on my back and shoulders like ‘/ \’ shape on the back of my neck that’s not happening plus looking at people who do train they have muscle just under the arms under the arm pits on the back of the side of the body I am not getting them either. Any help would be great can you tell me and tips on how to do it plus anything I said above witch you think I am doing wrong please point it out as I am new to this and want to get better at it. Thanks

Hi thanks for the answer but I don’t know what you mean in your time table you say train them parts of your bodies what parts are them on your bodies and what exercise equipment do I need to do that.
First thing I would change is your breaks. Your letting your muscles cool off to much. Dont take more than 2 minutes between sets. Working your neck? get your dumbells, hang at your sides and come straight out to teh left and right. That will help your neck and shoulders. Works for me. Those muscles under the arms? Same weights, now lean forward at about 45 degrees and lift like your pulling them apart, back togather in front of you and pull them apart. I think thats a reverse butterfly.
Well, You can do some shrugs for your neck. Do some pushdowns for making that v shape. Best thing is to do ONE Muscle group a day. Thats it. Dont do a little of everything. My schedule is:
Monday- Shoulders
Tues.-Back
Wends.-Chest
Thurs.- Bicepts
Fri.- Tricepts
Sat.- Legs.
Some days if I dont want to go to the gym on sat. then I will combine Bicepts and Tricepts and do legs on friday.
My last tip is to hit the bookstore and get a copy of arnolds encyclopedia.

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