Really defined shoulders!

[beaniecool]

Hi!

I really want to "bulk up" my shoulders because my arms (not shoulders, obviously) have really gotten bigger since 7 months ago when I had twins...I am carrying them all the time and my biceps have gotten bigger!? I really want to define my shoulders more...How many days/wk should I do shoulders? Weights? Exercises? Here is what I am currently doing:

On average once per week, sometimes two per week:

Shoulder press 3 x 12 - 12 to 15 lb weights
Side lateral raises 3 x 12 - 5 to 10 lb
Front raises - 5/7 lb
Rear flys - 8 lbs
Sometimes: upright rows

What else can I do? I want to lift heavier, but my forearms are weaklings. And, sometimes on the side lateral raises I don't feel them in my shoulders, just in my forearms. Help! Thanks in advance!!

jen

[bluffcolts]

shoulder shrugs.

[arobot]

I really like working on the cables for shoulders! Front and side....swing/pull thingies. (Don't know the names!)

I do shoulders once a week, 6 reps 3 sets.

Edit: Sorry, I didn't read what you normally do

[Sunshineslynn]

are you benching? when you bench you are using your shoulders also that will help build some mass there too. Seated military press (5-8 rep range 3sets), arnold or db press (10reps 2-3sets), upright rows (8-10reps 2sets)

If you are working on a routine that calls for working each muscle group 2xweek then for the second day of shoulders I then would do push presses (5-8reps 3sets), then some laterals super setted with rear lateral (fly) (8-10 reps 2sets.

All this coupled with your benching and dips should build you some solid looking shoulders. You have to remember that your shoulders get worked in alot of exercises. And for the laterals heavy is not the way form is very very important on those furthermore so is the form on upright rows.

Oh almost forgot make sure your working your rotators on the second day 3x10 do a search on some great exercise for them your shoulders will thank you for them later on. You will avoid injurys strengthening and making sure its healthly.

[beaniecool]

You guys are AWESOME!! Thank you so much for your tips. I usually wuss out on bench and dips! (oops!?) Now I will start to take them seriously...Thanks so much.

jen

[MauiZos]

shoulder shrugs.

Shrugs build up big traps! That whole neck-less look is not usually something most women are after!

Plus, most people tend to recruit their traps on almost all upper body exercises so working them in isolation is rarely necessary.

[bluffcolts]

Shrugs build up big traps! That whole neck-less look is not usually something most women are after!

Plus, most people tend to recruit their traps on almost all upper body exercises so working them in isolation is rarely necessary.


I wasnt telling her to go heavy...lol.. I just know several women at my gym that do them and they have well defined shoulders! Next time I will keep my mouth shut! :)

[jg_girl088]

I'm actually trying to pump up my shoulders too - I think its the anterior deltoid (that one that makes you look like you have shoulder pads or something lol) that I want really big. Anyone have any specific exercises for them? I already do:

upright rows
anterior raises
lateral raises
arnold press
overhead dumbbell press

and of course benching, other big compound exercises etc. But I mean, something that really targets that area?

[beaniecool]

I wasnt telling her to go heavy...lol.. I just know several women at my gym that do them and they have well defined shoulders! Next time I will keep my mouth shut! :)

OH NO...Don't do that...I appreciate your comments!! Don't go away!!! lol

jen

[bluffcolts]

OH NO...Don't do that...I appreciate your comments!! Don't go away!!! lol

jen


lol. no prob! keep up the good work Jen! :)

[MidwestMonster]

I'm actually trying to pump up my shoulders too - I think its the anterior deltoid (that one that makes you look like you have shoulder pads or something lol) that I want really big. Anyone have any specific exercises for them? I already do:

upright rows
anterior raises
lateral raises
arnold press
overhead dumbbell press

and of course benching, other big compound exercises etc. But I mean, something that really targets that area?

Upright rows cause major strain on the rotator cuffs, be careful doing those.

[runnermama]

I find this site helpful when I want to reference new exercises or to balance my routine. Delts are in the second section.

Try emphasizing all 3 areas, anterior (front), lateral (side) and posterior (back).

http://www.abcbodybuilding.com/slideshow.php?id=16&subId=37

[sixzebra]

I built my delts up by doing arnie presses, side db raises, front plate raises and bent side raises. i do other exercises but i'd have to say those 4 accomplished the most.

[beaniecool]

Once again...you guys are the BEST! Thank you so much for your tips...I cannot wait for my sexy shoulders thanks to all of you!

[DanishThorn]

Dont forget to switch up your grips once and a while. Every once in a while Ill throw in wide grips.

[jg_girl088]

I find this site helpful when I want to reference new exercises or to balance my routine. Delts are in the second section.

Try emphasizing all 3 areas, anterior (front), lateral (side) and posterior (back).

http://www.abcbodybuilding.com/slideshow.php?id=16&subId=37

woah thanks a billion that website is awesome! i bookmarked it :)

[TurbulentFluid]

Well... military presses, bb presses naturally, some side laterals BUT - Arnold presses!!! I swear, nothing beats my delts like Arnolds!

[beaniecool]

I find this site helpful when I want to reference new exercises or to balance my routine. Delts are in the second section.

Try emphasizing all 3 areas, anterior (front), lateral (side) and posterior (back).

http://www.abcbodybuilding.com/slideshow.php?id=16&subId=37

WOW! That is an awesome site...thanks!

[runnermama]

woah thanks a billion that website is awesome! i bookmarked it :)


WOW! That is an awesome site...thanks!

You're very welcome ;)

I often call it my encyclopedia of exercises :D

[LiftingIsLife]

WOW! That is an awesome site...thanks!

another great site for exercise descriptions and videos is:
www.exrx.net

best,
~lifer

[someday]

you won't gain size and bulk up lifting 10-15#s. i'd suggest starting by trying to increase your weights. i've had great luck building my shoulders by
doing behind the neck military presses, side lateral raises and dead lifts.....yes, i know they are primarily for the back, but if you do them properly they will build your rear delts better than any other exercise. if you want big muscles.....you need to lift big weights.

[LiftingIsLife]

you want nice rear delts??? nothing beats Face-Pulls......

check them out,
~lifer

[iNatalia]

are you benching? when you bench you are using your shoulders also that will help build some mass there too. Seated military press (5-8 rep range 3sets), arnold or db press (10reps 2-3sets), upright rows (8-10reps 2sets)



Upright rows and Smith Machine barbell presses really gave me some serious results! On the other hand you can always do shoulder presses with the twins in each hand;) I push my 7 year-old up just for fun. Excercise for me, fun for her!

[iNatalia]

Shrugs build up big traps! That whole neck-less look is not usually something most women are after!

Plus, most people tend to recruit their traps on almost all upper body exercises so working them in isolation is rarely necessary.

Word! I never did shrugs, but they are there! Nope, shrugs are not for ladies, without a doubt.

[arobot]

I was genetically blessed with traps and I happen to love me some shrugs!

[Lisa-Law]

I just found this clip the other day "Training with George Glass" on BB site...great tips with just a little hand adjustments. I felt it in the shoulders the next day.

http://www.bodybuilding.com/fun/glasscut1.htm

[lisa+kay]

i like shrugs too. i don't go super heavy with them, but i feel like it helps strengthen my shoulders and it releives some of that tension back there!!! plus, watch yourself in the mirror while you're doing them ... it makes your tris lookm awesome! hahaha!

[misstransformer]

Great question Beaniecool!! Shoulders are my weakest bodypart, and boy do those babies burn after I train them with the least amount of weight.