well guys, im still recovering from my shoulder way back in december, and i have started to work out. on this side of the upper body area i have lost alot of muscle, and want to get it even with my other side. i was wondering whats a good routine for building muscles in your shoulders, and whats a good routine for building muscles in your chest.

i have been benching for the past couple weeks and am seeing improvements in my chest, but not my shoulder area. i have been benching with a shoulder width grip, very wide grip, and a close grip to work the outer, inner, and the overall pecs. should benching be enough to just build my chest area? i have been doing 5x5's, should i do something else?

Bench press and pushups are good for the chest, but to develop the shoulders Id suggest doing the military press (lift the bar vertically over your head) as well as working out the rear of your shoulders by lifting light dumbells (20 pounds is fine because of how small the muscles in the rear of your shoulders are). To develop the rear you want to life to the front and side of you. Doing that will also improve your posture.

dude eat high carb/protien meal 1 hour before working out and a protien shake right afterward having a carb/protien ratio of 2/1 carbs and protien turn into muscles and alternate your workout every couple weeks sounds like u should do it now change your reps,sets, or rest time and 45 min is a great amount of time 2 workout. less won't do much more is too much and he is right militery press should do great pull ups wouldn't hurt and throw sqauts 2 fill in your time (y not ur already got the weight) and don't workout more then 4 times a week u need 2 recooperate and sleep is impartant this is just off the top of my head go 2 fitnessonline.com

i have been doing bench press quite often, warming up with some lighter weight, doing 5 reps, adding more, doing 5 reps of that weight, and so on, then ill do the same and get back to the weight i started out.(sorry, kind of hard to explain)

i have also been doing flat dumbell fly's, and some curls, but i have not been doing squats. i have alos been doing cleans.

also, im lifting one day, next day im running and working on cardio, then back to lifting again, and repeat the process?

check out www.racerxvt.com tomorrow. it will cover your questions and test the new transformx moto endurance system.

there is a great workout for MX as well

Rob Hill

Man and Machine

dead lift, squat, bench press, overhead presses and lateral raises, pulldowns or pull-ups (not all on the same day). You'll easily hit every part of your body. Per your post above, five reps may or may not be enough...all depends on your goals and the amount of weight you're lifting. Dead lifts and squats are listed here because they require nearly every muscle in your body and will actually help you build strength and develop muscle quicker in your entire body, not just the obvious areas they hit.

It can't be said enough, do a thorough amount of research regarding proper form, various workouts, nutrition, etc. There is not a single workout on this planet that addresses our individual goals - you need to find what works for you.

Be very cautious when trying to build a muscle group that has been injured in the past. If your shoulder is still healing I would not work that muscle at all. I know several weightlifters that have re-occuring shoulder issues(myself included). Maybe its my age, but I somehow injured my shoulder doing "behind the neck" presses. My form was good, I had been doing this same exercise for years with no issues, but now, my shoulder can't take it. I can't do any shoulder exercises now without discomfort.

Be careful. I would consult your doctor or a physical thereapist before attempting shoulder workouts.

Alternating piston Arnold presses sitting on a balance ball.