Beginning Bodybuilding: Chest and Shoulders

[MsMattsully]

is that all you do for shoulders bro?

[CampbellFitness]

@MsMattsully I do an upper lower split where I hit everything twice a week. For shoulders I do a total of 6 sets for the entire week. Shoulders get so much work on pushing and pulling movements that I don't think a lot of other work is necessary.

[MsMattsully]

@CampbellFitness ohh ok bro thye look good are you all natural in your 15 year training?

[CampbellFitness]

@MsMattsully Sure am. If I weren't I'd expect to be bigger!

[b0nkie070]

Does the chest-flys giving width to the chest?

[CampbellFitness]

@b0nkie070 That's the general thought. For my chest routines I usually like to do a pressing movement followed by a fly.

[Electric1011]

3 day split is best

[CampbellFitness]

@Electric1011 I'm on another 3 day split now (DC training) but generally speaking I like 4 day ones best.

[JamAirsoft]

hey, im a noob. when you say the sets, do you mean that you do yourr say 8 bench press reps, then rest, then do the 8 bench again, then rest, then do the 8 bench again, or do you mean do all exercises in order, have a rest, then do another set of them? Please reply!

[CampbellFitness]

@JamAirsoft Exactly! Sets mean how many times you do the particular exercise.

[AwwYaaWakeUpYa]

reason i do em at home is cus i have everything i need for shoulders

[rodrigonikolof]

Hey Brandon, great videos man! Just a quick question, how many sets total would you do when doing a chest/tri & back/bi split? Like 12 sets for chest and 8 for triceps? Would more be overdoing it? Thanks a million

[CampbellFitness]

@rodrigonikolof I like to keep my volume at around 12 sets for bigger body parts and 9 sets for smaller ones. You can add more if you'd like, but I find this amount of volume works best for me.

[blade83336]

in standing db side laterals do u suggest that once u bring the weight up u kinda move/twist your wrist like your doing a dumbs down? ofcourse with desent weight n not to heavy, i noticed it feels like it works out the shoulder more, have u tryed it?

[CampbellFitness]

@blade83336 Hah yep and I mention doing this @3:25!

[blade83336]

@CampbellFitness o hahah my bad :) sometimes i just skip a few seconds :) keep up the goodwork

[blade83336]

why would u want to do the oposite like u said at the start?

[CampbellFitness]

@blade83336 Opposite of what? Maybe you're referring to if one week you do DB incline presses, the next week you can do BB incline instead.

[starfishboy]

2 questions Brandon:

1) About how much time should this chest and shoulder workout take?

2) When's the arm workout coming out? Looking fwd to it - thanks!

[CampbellFitness]

@starfishboy This should probably take you 30-45 minutes tops depending on rest and how long it takes you to set up the exercises. Arms workout this week!

[starfishboy]

@CampbellFitness

Great! Thanks man

[AwwYaaWakeUpYa]

@CampbellFitness i tried chest n shoulders last week n tonight at the gym n tbh i cnt lift nothing on shoulder press cus im gassed after chest. i actually have a bench n sum dumbells at home that my bro n dad use sometimes so should i do shoulders at home. so id be doin;

mon;chest wed;back thur;shoulders fri;legs sat;arms

so for chest i could add in decline n for shoulders. shoulders press, lat raises, front raises, reverse flies.

what u think. my shoulders r lagging big time btw

[CampbellFitness]

@AwwYaaWakeUpYa You can do that if you want to make this a 5 day routine. Your other option is to do Chest/Tris, Back/Bi's, Shoulders/Traps, Legs, if you wanted to keep this a 4 day split.

[AwwYaaWakeUpYa]

@CampbellFitness na il do 5. not a beginner. is it ok to do delts 1 day after back. u said somethin about back hittin rear delts?

[CampbellFitness]

@AwwYaaWakeUpYa Yeah but the shoulder movements in this routine focus more on the front and middle delt.

[AwwYaaWakeUpYa]

@CampbellFitness so i can or cant hit shoulders the day after back?

[CampbellFitness]

@AwwYaaWakeUpYa You can, just stay away from rear delt movements.

[AwwYaaWakeUpYa]

@CampbellFitness so is shoulder press, lat raises n front raises enough?

[CampbellFitness]

@AwwYaaWakeUpYa Yeah I only like to do around 9 sets for shoulders

[AwwYaaWakeUpYa]

@CampbellFitness could i do back,,chest n bis,, delts n tris,,legs? no point in doin a 9 set shoulder workout, need to pair it. will y arms grow less if i dnt have bus n tris 2gether r will it be the same?

[CampbellFitness]

@AwwYaaWakeUpYa I don't like that split. No matter how you arrange it you're going to be working some muscles back to back.

[AwwYaaWakeUpYa]

@CampbellFitness its not back to back it wud go;

mon;back/traps

tue;off

wed;chest n bis

thur;off

fri;legs

sat;shoulders n tris

sun;off

[CampbellFitness]

@AwwYaaWakeUpYa Well then in that case we're not talking about the routine in the video anymore. That sounds fine.

[AwwYaaWakeUpYa]

@CampbellFitness ok but will my arms grow more if they have their own day. r does it matter much?

[CampbellFitness]

@AwwYaaWakeUpYa There's no concrete answer to this. It's a combination of good training/good diet/the right rest. Give it a shot for a few weeks and see how your gains are.

[AwwYaaWakeUpYa]

@CampbellFitness will do thx

[txl17]

Hey thanks alot Campbell. As a person who's beginning to get into bodybuilding seriously, your vids are an excellent source of knowledge. I've been watching your vids everyday and incorporating what I see into my workouts. Please continue the "Beginning Bodybuilding" series ! Thanks again

[CampbellFitness]

@txl17 I need to get my back day out. Maybe on Sunday!

[AwwYaaWakeUpYa]

@CampbellFitness im 17 been training a year so not a beginner. is hitting muscle once a week each like pro bodybuilders do enough r should i do more? n if i do legs thursday(no deadlifts) can i do back friday which has deadlifts in my routine?

[CampbellFitness]

@AwwYaaWakeUpYa You can try the 2 times a week and see how your body responds to it. It's all about finding what works best for you. I'd try to keep at least a full day of rest between squats and deadlifts.

[AdR1aN43]

@CampbellFitness when u uploading arms day?

[CampbellFitness]

@AdR1aN43 I'm hoping to film back day today, then arms sometime soon.

[AdR1aN43]

@CampbellFitness ok :) u said this isnt gonna do much for intermediates so what do u reccomend for us? more volume? go to failure? r hit muscle twice a week?

[CampbellFitness]

@AdR1aN43 This can be used by intermediaes as well, I meant more there's no new information for people with experience. Sorry for the confusion.

[AverageLifter07]

If I start with Incline BB could I just do lets say 5 sets of side laterals and some rear db flyes for a good shoulder workout? I feel when I bench I already hit my front delts hard and shoulder pressing is more or less useless for me at that point.

[CampbellFitness]

@AverageLifter07 You can do that, or you can put shoulders on arm day, or you can swap out shoulders and triceps.

[typurc20]

Just wanted to say thanks for the quality videos. Love the workout and food videos, and your supplement reviews have been spot on with my opinions as well. I also appreciate seeing another tall bodybuilder as I am 6'3 myself.

[CampbellFitness]

@typurc20 Thanks, us tall guys need to stick together!

[HBK2319]

Nice video man!

[CampbellFitness]

@HBK2319 Appreciated!

[shotbboy]

great vid, i cant stop laughing at the fail though LOL

[CampbellFitness]

@shotbboy Yeah happens to the best of us!

[tagert24]

@shotbboy what fail?

[xXMcGwaPauLXx]

after seeing this vid. i switched and tried using a barbell rather than a dumbbell which i usually don't do, i think its because i'm afraid that the barbell might fall on me and in my opinion DBs are more versatile cause you can push your self harder and you can just drop'em if you can't push no more... but it turns out that barbells are freakin' awesome.. just tried today, even if i was not able to max my reps i can feel that i had an awesome workout using barbell. thx 4 changing my mind. :)

[CampbellFitness]

@xXMcGwaPauLXx I like to mix it up like I said b/c I think both can be beneficial. Glad you got something out of this!

[shazieb786]

*** coorection 4 exercises 3 sets each and for small muscles liek bi-ceps i do 3 exercises 3 sets each

[shazieb786]

im an inteermediate and i do the same exercises but i do 4 exercises 2 sets each .... is that not gooc enough? sorry i meant 3 sets each



[shazieb786]

im an inteermediate and i do the same exercises but i do 4 exercises 2 sets each .... is that not gooc enough?

[CampbellFitness]

@shazieb786 This is fine for an intermediate as well. My main point was more that intermediate and advanced lifters probably have done this routine 1000 times before and won't really get anything out of watching this video. Thanks for the comment!

[Celonarb]

Great stuff man.

[CampbellFitness]

@Celonarb Thanks boss!

[marky898907]

its like you know exactly what i want to see. I needed some guidance for working on just my chest and shoulders. Great vid, keep it coming.

[CampbellFitness]

@marky898907 I'm psychic!

[tomconjalka]

Hey Brandon....I thought I told you not to clang the weights....lol! Just messing. Good video!

[CampbellFitness]

@tomconjalka I know, my bad!

[ithinkilikethis]

is there a a suggested rest period after finishing a set with 12 reps? i typically wait a minute after each set. is that Ok?

[devilsreject5]

Can you put out these beginner videos fast please because if you bring one out ever week these beginners are not gonna be able to start properly for about 5 weeks or something like that. And these are great video and could help a lot of people. If you could get one out every couple of days people could start this next week! Just a thought!

[CampbellFitness]

@devilsreject5 If you'd like a basic split put together in advance just send me a message and I'll outline it for you.

[PwntsRocksU]

this is what im doing now even though ive been working out for 3 months consistently already.

[CampbellFitness]

@PwntsRocksU Thats good, stick with it if you're still seeing results, but if not then maybe it's time to switch it up!

[SKATHAROZOUMISS]

make more videos with workouts man!!!!

[CampbellFitness]

@SKATHAROZOUMISS Def will!

[TheAverageguyfitness]

Damn low ceilings lol. Mine is low too. It sucks.. Good video

[CampbellFitness]

@TheAverageguyfitness Ha yeah I tried but it wouldn't work.

[readyfowhateva1]

@CampbellFitness Good vid bro i cant stand it when i hit the dumbbells on the bench during incline flys i noticed u did too lol would u consider 4 months of consistent training still a beginner? Ive been lifting for years but was just not very consistent.

[CampbellFitness]

@readyfowhateva1 I'd say you're past the beginning point. This routine should be good for about 8-12 weeks for beginners before a change is needed. Glad to hear you've been putting in work!

[CJMFitness]

Hey I'm pretty sure you watch Lui, I say this because I know he carbs down and then hit his rebound and cars back up to regain muscle and loose fat. I say this because I was wondering if you do/ have done thus maybe making a video about it. Thanks another great video!

[CampbellFitness]

@CJMFitness I actually don't watch his videos, no particular reason why, just never got into his channel. As far as carbing down goes, I generally try to keep the same macro ratios, but just adjust them accordingly when I decrease calories. Or I might take in less carbs on certain days and just up my fat content to compensate. Could be a good video though. Thanks for the idea!

[MrRhodes4life]

good video and how about your skins?!?! lol

[CampbellFitness]

@MrRhodes4life 2-0! Big game with Dallas this week.

[wmontano8]

great vid, a lot of information as always, keep it up

your boy, Will

[CampbellFitness]

@wmontano8 Thanks Will!

[ganthc]

Nice video, Brandon! I like your tip on switching between bar and dumbbell exercises. I will keep that in mind in my workout.

[CampbellFitness]

@ganthc Thanks for taking the time to watch and comment!

[CampbellFitness]

@brayanesc0bar18 Great minds think alike

[warriorrob1]

hey campbell, just a general question about chest workouts, why is it not just this but alot of routines dont have exercises for the decline?, i myself like and love doing flys but alot of people on bb.com say there a bad exercise, now like i said i can feel them working just wondered what you think. i dont know alot about routines im just asking about what iv seen lol

[Clarke1124]

@warriorrob1

Hey warrior with regards to chest flys, I heard that the lower portion when you feel that stretch can do some damage to your shoulder, thats why some people are not so keen on it, but that upper portion when you feel that squeeze is fine. You can always do cable chest flys as opposed to dumbbell ones. If you want maybe more in depth look at JDCav24's Chest Myths. Hope it helps mate.

[CampbellFitness]

@Clarke1124 Great advice. Thanks for sharing with us.

[CampbellFitness]

@warriorrob1 I think decline can be beneficial, but it's nowhere as effective as Incline and flat movements. Every few workouts I"ll throw it in to mix things up.

[blinkblinkblinkkdd]

I really appreciate the offer you are putting, however, I prefer cooking videos, which were the main reason I subscribed. Thanks bro.

[CampbellFitness]

@blinkblinkblinkkdd My goal is to do one of each per week! Should have another cooking video out later this week. The last one I did was over this weekend but YouTube has been screwy and I don't think it posted to peoples subscription boxes. Check out my latest vids if you haven't seen it.

[monstarfitness]

you don't know how many times I have hit the uprights on flys too lol Good video bro. Can't wait to see the rest in this series

[CampbellFitness]

@monstarfitness Thanks Kyle!

[marcus23332333]

how to decrease and prevent leg soreness

[CampbellFitness]

@marcus23332333 Great idea for a video!

[SuperSayanFitness]

Y GET WHAT YOU SAY :d Y BELIVE FOR BACK YOU WILL DO A ROW AND IT WILL INVOLVE REAR DELT ;) COOL WORKOUT

[CampbellFitness]

@SuperSayanFitness Thanks! Where are your vids!

[SuperSayanFitness]

@CampbellFitness in about one month y packed on some pounds during exams , and want to have the abs showing :D . p.s. did this today at home but y did it in a veeeeeeeeeery slow tempo (only have 80's max) cool workout when the gym's not available or when just starting like you said , this would be good for a active rest typw week no?

[CampbellFitness]

@SuperSayanFitness Yeah it would be fine for that.

[TheNtg3399]

i feel more another shoulder movement should be added but other wise it is a tight routine

[CampbellFitness]

@TheNtg3399 You definitely can add one. Personally my shoulders just respond better to low volume. It's all about finding what works best for you.

[ReidHarris7]

Great stuff man,you look shredded, keep up the training vids man!

[CampbellFitness]

@ReidHarris7 Yeah working on dropping a few pounds. Might have a video on it. Who knows. You quit making vids or what?

[ReidHarris7]

@CampbellFitness waiting to get alittle thicker, also waiting for a HD camera hah.

[iamryansilva]

Thank you SOOOOO much. i started last week, and i find this VERY helpful. Are you planning on doing more videos for beginners that involve different muscles? Please do!

[CampbellFitness]

@iamryansilva Ideally I'd like to do one of these videos a week for a beginner's routine. If you watched the intro video to this (which is linked in an annotation in the beginning), I go over the split I'll be covering.

[ninjabic]

You in jail bro? 

[CampbellFitness]

@ninjabic Haha doin time and the livin's easy.

[blazersfan7]

@ninjabic now we know why campbell's so jacked!

[ninjabic]

@blazersfan7 haha no doubt.

[DubStepEdition]

@ninjabic ROFL

[vugina123]

YESSS! MORE OF THESE VIDEOS!

[CampbellFitness]

@vugina123 Ha beast username!

[RippedRuba]

FUCK YEAH! Excited to be following this series!

[CampbellFitness]

@RippedRuba Thanks! I needed to get this video out!

[EricB042389]

@rampagetapout My chest/shoulder/tricep day is 3 circuits of megasets. I have 2 different variations per week. Example of one: Day 1: Chest Circuit: Incline Barbell Press > High Cable Crossovers > Dumbell Bench Press > Peck-Deck Flyes > Reverse Grip Barbell Bench Press. Pushing exercises are 5-10 reps. Squeezing exercises are 15-20 reps. 3 Sets. Shoulder Circuit: Dumbell Shoulder Press> Arnold Presses> Barbell Upright Rows 3x8-12. Tricep Circuit: Dips>Tricep Pushdowns>Extensions 3x15-20

[thirdbreath]

this is the workout practically ive been doing for a year now lol... where should i go for say intermediate?

[EricB042389]

@thirdbreath If you want intermediate to advanced...check mine out.....its a circuit that gets you the benefits of strength training and the fat-burning effect of cardio. Great for bodybuilding but very difficult to do when trying to configure a sustainable weight with minimal rest of about 15-30 seconds rest max.

[CampbellFitness]

@thirdbreath I'd look at changing your split up. You could do a push pull/split, or pair chest up with another body part. You can also do a strength training split where you change the rep ranges. You can utilize other tools like drop sets, super sets, etc...

[knightgabe]

super like this series !

[CampbellFitness]

@knightgabe Thanks Gabe!

[bebIessed]

Where the read delts my mannn

[CampbellFitness]

@bebIessed Gotta save them for back day!

[bebIessed]

@CampbellFitness Oh wow i commented that before i even heard you say that near the end.

My bad haha

But imo you gotta isolate those bitches to make em grow effectively. bent over delt rows with a barbell and rope pulls do it for me, but hey i do whatever the FUCK i wanna do!

[CampbellFitness]

@bebIessed agreed!

[bebIessed]

@CampbellFitness By the way im diggin those kicks haha!

[rampagetapout]

For my chest/shoulder day, i do 4x9 on chest press, dips, military press and reverse flyes and do 4 burn out sets of skull crushers....legs-wed. and back/traps friday.......good video btw

[EricB042389]

@rampagetapout My chest/shoulder/tricep day is 3 circuits of megasets. I have 2 different variations per week. Example of one: Day 1: Chest Circuit: Incline Barbell Press > High Cable Crossovers > Dumbell Bench Press > Peck-Deck Flyes > Reverse Grip Barbell Bench Press. Pushing exercises are 5-10 reps. Squeezing exercises are 15-20 reps. 3 Sets. Shoulder Circuit: Dumbell Shoulder Press> Arnold Presses> Barbell Upright Rows 3x8-12. Tricep Circuit: Dips>Tricep Pushdowns>Extensions 3x15-20

[EricB042389]

@rampagetapout I hope you hit legs harder than any other body group and THEN some.

[CampbellFitness]

@rampagetapout Nice! Do you work out at home or at a gym?

[supersyncmaster]

hey i got a question, Ive been lifting for around 6 months and Im wondering if its a good idea to split my workouts like, monday:chest, tuesday:shoulders/traps, wednesday:back, thursday:bi/tris, friday:legs...or should I stick with a 3 day split? what do you think? and thanks for the videos..very helpful!!

[EricB042389]

@supersyncmaster It's up to your metabolism, recovery rate, and how hard you are working those muscles on those days. If you want that kinda split...you better be doing circuits or super-sets of some kind to really burn out the muscle and the glycogen stores for that day to really have any benefit in staggering a workout with that much recovery. If you are doing leg extensions and leg curls, for example, on your leg day....that won't cut it for a 5 day split. Balls to the wall my friend.

[EricB042389]

@supersyncmaster It all depends on your genetics, your recovery rate, how well you are eating/sleeping, and how hard you are working muscle groups. If you make a 5 day split. you should be doing supersets or circuits for that particular muscle group to exhaust it effectively and deplete the muscle glycogen as much as possible before preparing for the next day of training.

[CampbellFitness]

@supersyncmaster It really depends on how much volume you're doing and how hard you push yourself. Some people wont' respond to only hitting each muscle once a week as much as they would hitting it twice. You have to find what works best for you. The only thing I'd say about the split you listed is be careful about doing shoulders right after chest day (as you work your shoulders a lot doing chest movements).

[claudia1515]

Great Beginner video Brandon!!

[claudia1515]

Great Beginner video Brandon!! 

[CampbellFitness]

@claudia1515 Thanks Claudia!

[Tom360degrees]

No sweat at 2:40 I've had it happen to me on decline and yes as you've shown. Still a good tip about side lats about the thumb I always hear to keep the pinky up.

[EricB042389]

@Tom360degrees Decline bench press should be avoided. The angle of the movement and the way the weight is situated, it forces the weight back into the socket joint in the shoulder.... initially nothing will come of this, but overtime, you will wear and even blow out your shoulder with years under your belt. If you really want to work that deep of the muscle belly for chest, do reverse grip bench press with a wide grip.

[CampbellFitness]

@EricB042389 Great responses. 

[CampbellFitness]

@Tom360degrees It's the one time you won't get called out for having your pinkies up!

[TriniTrav]

This is real helpful thanks.

[CampbellFitness]

@TriniTrav Thanks for watching!

[Tokioka]

Hey Brandon. I work out at home and don't have access to a bench. Currently I just do flat DB press on the floor. Is there a way I could do incline DB press without a bench? Or is there an alternative exercise I could do to get the same effect?

[EricB042389]

@Tokioka Alternatives for an incline bench? That I can think of in a household....not at the moment...but I know Reverse Grip Bench Press has the same effect as an incline bench press...but you are still flat and able to move weight. Studies will show that doing this technique yields 30% more muscle recruitment from this than would be accumulated from an incline bench press. As for alternatives....try push-up variations, flyes, and dips if possible where possible.

[CampbellFitness]

@EricB042389 Awesome point. Many people overlook this exercise (as it's kind of awkward for most people), but I've read the same study.

[CampbellFitness]

@Tokioka I'd agree with what Eric said on this as well. Scooby (who a lot of people love) suggests getting a board or something stable and propping it up at an incline against another stable object and using that.

[FitnessAngelo]

Love your vids Campbell! This is definitely good info for beginners!

[CampbellFitness]

@FitnessAngelo Thanks man! Looking forward to some more of your vids.

[kenkenangelo]

Another great video man! Totally helps for all beginners!!

[CampbellFitness]

@kenkenangelo Thanks for the response!

[CampbellFitness]

Sorry I didn't push myself on these sets, but I had my own Chest/Shoulder day at 5:30am at the gym earlier today. Note the sweet fail @2:40!

[krypt5]

@CampbellFitness Its just a demonstration. Pushing yourself isn't necessary.

[CampbellFitness]

@krypt5 I know, but it's more fun!

[wheredah0odat]

@CampbellFitness Hey man, I would like to know your advice on working back to back days but working different muscle groups. Ive been told its bad because it puts your body under alot of stress and studies show that cortisol is more abundant when you workout back to back days.. so instead to workout every other day. I would like to know your thought and opinions on this.

Thank You

[CampbellFitness]

@wheredah0odat I don't have an issue with working out back to back days at all as long as you're not hitting similar muscles. I talk about this in my mistakes people make video about working out in the wrong order.

[vicgarcia30]

@CampbellFitness dude bitch fly's dont work athlean x and twin muscle talk about it

[SuperSayanFitness]

@vicgarcia30 are you a def? athean x said they work just the stretch is not done by the pec , athletes have been doing the fly with 70-90- 100's (with what you normally bench) and they do it with a hammer style , not wide stretch but deep stretch , THIS MAN KNOWS HIS STUFF , NOT SAYING THAT ATHLEAN DOES NOT KNOW JUST THAT YOU DID NOT LISTEN TO HIM CLOSELY ON HIS LAST VIDEO

[CampbellFitness]

@vicgarcia30 While they're not as useful as pressing movements, I believe flys are beneficial to chest growth and development.

[krypt5]

@CampbellFitness btw. You look like you're working out in prison. Nice basement!