Hey raynor,

How do you know if you have rounded shoulders, and if so, how do you fix it if possible?

Hey again, i lately been changing my routines for shocking my body just by changing up doing chest biceps instead of triceps, and back triceps instead of biceps, and regular shoulder neck legs, and now i like to shock my body a bit more by going on a 2split for maybe 2 weeks but with same excercises, i wondered if this was to much;

Chest/shoulder/tricep/calves

incline barbell press 3 x 5-12 ( 2 warmup sets )
incline barbell dumbell 3 x 5-12 ( 1 warm up set)
flat dumbell or barbell press 3 x 7-15
flat cable or dumbell flyes 5 x 10-15
dips 30-40 reps total (no weight added)
smith machine shoulder press standing or sitting 3 x 12
dumbell lateral raises 3 x 8-10
Front Straight Bar Raises 3 x 12 reps
for triceps im not sure about it yet but i guess
close grip bench 3 x 6-12 ( 2 warmup sets)
ez bar push down 3 x 6-12
cable pushdown 3 x 10
calves, just any excercises where i burn it out with 3-5 sets


Back/biceps/neck/legs

Pullups 5 x till failure
deadlift 3 x 10 ( 2 warmup sets)
t-bar row 3 x 10 ( 1 warmup)
cable rows 3 x 7-10
Straight Arm Cable Pull Downs or similar 5 x 12 reps
squat 3 x 10 ( 1 warmup )
leg press 3 x 5-10
smith machine shrugs if i bother since my neck is pretty developed ^^ 3 x 20 reps
Alternating Dumbbell Curls- 5 sets x 7-12 reps
Alternating Dumbbell Hammer Curls- 5 sets x 8-15reps
either barbell or sitting dumbell straight arm barbell 3 x 7-10 reps

and then repeat 2 times ( 4 days a row) 2 days break, and rego same routine for maybe 2 weeks?

then i split back to my 3 split where i do same excercises but maybe in diffrent order and adding two back excercises and shoulder and a few leg calves for the diffrent days

i rarely do my abs so i dont add it to the schedule, like cardio, its when i bother since it sucks^^

what you think about this? with my chest i mainly focus my upper pecs, and shoulders i focus my side atm since i lack most there

The easiest way to explain this is as follows:

That part of the male anatomy is extremely rich with dense nerve endings. Direct traumatic contact will cause delayed pay for several reasons, one of them is part of the body's self-defense mechanism sometimes incorrectly labeled as "shock"

When the body experiences a great amount of pain in a single event, it translates to dull aching and numbness at first which is because the nerve centers send the message of pain to the brain in such great volume that the information bottlenecks temporarily.

I attempted to explain this in the easiest terms possible to not get too clinical and technical.

They are fine. Not as good as fresh, but certainly not bad.

Water is fine. If taking it post-workout, I would recommend grape juice for it's low acidity and high glycemic index.

The best way to improve this is two-fold.

1. Improve your stamina by performing HIIT bicycling. That means, 2 minutes of a moderate pace, 2 minutes of a fast pace, then 30-45 seconds of MAXIMUM pace, then repeat the process over. Continue doing this until you reach your absolute maximum distance. Repeating this process 3x per week focusing on increasing your MAXIMUM pace time each time.

2. Leg routine - You need to train legs at least once a week focusing on endurance training for the following exercises - Squats, Lunges, Standing Calf Raises, Leg Extensions, Leg Curls. You should be doing 10-15 reps of medium weight, gradually going up in weight with each set and going down in reps. You should try to explode up with each rep, and go down slowly.

Most likely a combination of things. If you take OT and do not get the bright yellow urine, you are taking in a proper amount of water and your body may be using more nutrients than before. Alternatively, the formula of OT may have changed since last year, and additionally you may be getting less of certain nutrients in your diet now vs last year. B vitamins especially will make urine very deep yellow.

Examine your posture in a mirror from the side profile. If your shoulders are rolled forward and head is tilted back slightly - showing a slightly bump in your upper back, your shoulders are rounding forward.

If you stand straight in your mirror, with shoulders pinned back, chest out, and neck in-line, you're good to go.


To fix the first issue, you would need to just consciously pull your shoulders back, keep your chest out, and keep your head straight. You will see that in time, just consciously doing this, will maintain a proper posture.

This routine is good for shocking the system so long as that you are able to give yourself adequate nutrition and sleep. If you are training hard, and not giving your body time to rest and enough nutrition to repair - you are going to see overtraining set in and ultimately muscle damage, fatigue, and even immune deficiency.

I would highly recommend you make sure your diet and sleep pattern is meticulous during this training routine.

well i do 1200 kcal 60g protein 270g carbs after each workout from my gainer, and i sleep 6-8 hours a day preworkout with hyper, and before bed casein 30g protein, this is without all my meals, i eat atleast 5, two big ones 3 semi big^^
edit: i pm u instead for better tracking of respond.

This post was edited by Marquina on Nov 23 2012 10:17am