View Full Version : Need Shoulder workout advice
12-01-2002, 09:24 PM
Does anyone have any three day routines that work the shoulders good without overtraining them?I need a good mass building routine to maintain everything and bring up my shoulders.My shoulders are taking 4-ever to grow.Everything else is looking good but I need more shoulders.This is what I`m doing now. Monday:Flat bench 100-135 5sets 1-12reps,Incline dumbbells 3sets 35-40lb.(6-8reps) barbell shoulder press 55-65lb.3sets(6-12reps)dumbbell shoulder press 25-30 lb.3sets (6-8reps) bodyweight dips 3sets 12 side laterals 15lb. along with cable press downs 70lb.3sets 12 Walking lunges 15lb.dumbbell 3sets12 extensions3sets12 legcurls 3set12 calves stand and seated 2sets 20 each, Abs2sets 25 knee ups 2 sets 25 scissors crunches Jog 30 min. 5incline treadmill Wed.Wide chins 6 sets failure (5 down to 3 and then 2 at a time)3sets 12 on pull down to finish.Mch row 90lb.3 sets 12 (this machine feels heavier than it sounds) dumbbell rows 35lb.3 sets12 barbell curls 45 (8) 55 3 sets 10 hammer curls 25lb.dumbbells 3sets8 Jog 30 min. Fri.same as mon exept do all incline chest exercise ,lighter higher rep. On legs:Knee is getting better but still going light higher rep on legs.barbell squats 75lb. 3sets 15,stiffleg deadlift 3 sets 12 70lb. then extensions and legcurls,calves,abs and jog on treadmill. I wonder if it`s because I started bodybuilding after I was thirty or maybe I`m genetically limited.My shoulders have come a long way because I can`t feel the bone anymore but still I need more mass to be competitive.Any advice on how I could improve my routine would be very appreciated.Karen
12-01-2002, 09:45 PM
Originally posted by karen
Does anyone have any three day routines that work the shoulders good without overtraining them?I need a good mass building routine to maintain everything and bring up my shoulders.My shoulders are taking 4-ever to grow.Everything else is looking good but I need more shoulders.This is what I`m doing now.
:eek: Ok, let's keep this simple. If you want to build powerful round shoulders, hit them hard, intense, and briefly. The goal is to stimulate the muscle. Train shoulders only once weekly.
Might I suggest partials. I used partials to build certain muscle groups and receive terriffic results. Use one mass builder (presses) and 2 shapers (raises)
Barbell shoulder presses 3 x 8
Lateral raises 3 x 8
Front raises 2 x 8
Rear delts 2 x 8
Alternate the front and rear raises each week and sitck with 3 shoulder movements.
I prefer doing 2 sets of each for 6 reps for mass building so eventually work to that after you adjust to the training.
The key here is, if you can get 8 reps, the weight is too light; and if you don't get 6 then the weight is too heavy.
Don't forget your nutrition, water, supplements, and rest.
12-01-2002, 10:28 PM
Recently, myself and everyone else I've showed this workout to has gotten great results. Unless you're a powerlifter, you want round shoulders rather than blocky shoulders. So many people bang away and overdo it with presses(and usually in a manner that stresses the front delt moreso anyway) seemingly forgetting that front delts are only 1/3 of the shoulder. With this workout, you start with reverse flies, do them standing, sitting, and at different angles facing into an incline bench. When you have thoroughly worked the rear delts, do side delts. Focus on side raises and wide-grip upright rows. DB wide-grip upright rows are probably the best side delt builder there is. After your rear delts and side delts are exhausted, finish off with your presses. Keep your elbows back and you will really feel the stress in your side delts. I'm getting incredible gains with this one, and I only do 1 set of overhead DB presses at the end. I also do some rotator cuff exercises after I do rear and side delts.
12-02-2002, 11:25 AM
Hi,thanks for the replies.Gee,my routine I wrote out looks like a bunch of gobbletygook.Beleive it or not,I need more front delts while the sides and rear are "there"and look good with my triceps and back muscles.I look great from the back.What I need is more fullness in my front delts to come together with the upper chest I`ve worked for.This has been a source of frustration for years.I have these little knotty muscles on my front delts and bigger muscle everywhere else so I have a flat spot.My legs and back,upper arms and abs are my stronger body parts.The flat spot in the front delt seems to cancel everything else out.Not a bad one but definately something I want to keep working on.I wonder if it is a fault that can`t really be fixed.I`ve seen fitness women and physique models with shoulders like mine in many magazines and web sites.I think my shoulders is another reason for the figure contest idea.I`m not just going to accept it but plan on just keeping on trying to build it. Shoulders one day a week?O.K.which day?I have MWF only available each week.What do you think?Karen
12-02-2002, 09:38 PM
If front delts are the weak point, then focus on them. Start with some front raises and continue with your presses. Free weights are what is going to build muscle, so that's what you want to focus on. Also, your chest workout will build your front delts too, any pressing movement will.
12-29-2002, 05:47 PM
i kinda disagree with doing so many sets of shoulders.. my shoulders built up the most of anything on my body and when i looked back it was the muscle that worked the least.. its because the shoulder is used sooo much on chest day..