Help I need Shoulders!

prplrain · 08-23-2008, 12:09 PM

I have barely any shoulder bulk. I need the best routine or exercises to get mass. Currently work shoulders for 45mins a week doing 5 sets(diff areas) with 6-10reps sometimes throwing in supersets.

PhreakyMike · 08-23-2008, 12:18 PM

Quote:

Originally Posted by prplrain

I have barely any shoulder bulk. I need the best routine or exercises to get mass. Currently work shoulders for 45mins a week doing 5 sets(diff areas) with 6-10reps sometimes throwing in supersets.

do military press first, a comfortable heavy weight
then jump into lateral raises, front raises... superset the last 2 sets of each

heidt410 · 08-23-2008, 12:58 PM

Quote:

Originally Posted by prplrain

I have barely any shoulder bulk. I need the best routine or exercises to get mass. Currently work shoulders for 45mins a week doing 5 sets(diff areas) with 6-10reps sometimes throwing in supersets.

what is your spilt/routine like?... when do you train traps? other muscles?

You're spending 45 minutes on 5 sets? Way too long. You should be able to get in 10-12 sets in that time.
How big are you talking?

In my opinion, most girls can hit their shoulders enough doing a 3 day split with lots of compounds... unless you're trying to get "huge".

glwanabe · 08-23-2008, 01:19 PM

The deltoids are not hard to work, they just require that you hit all three heads for complete development.

I like to to hit the rear head first, as it most often overlooked. Without proper rear delt work you will look uneven in your shoulders. For the rear head I really like bent over laterals, with dumbells. You can also do the move with cables. Just use a weight that allows you to get a full range of motion. You won't be using big weight on this move. Aim for 8-10 reps for 3-4 sets.
Get a feel for the area your working and adjust your work as needed.

Next I like to hit the front. For this I move I like to use a barbell, but dumbells work well, and are more popular.

I take a barbell and grip it with my hands approx 8-10 inches apart. Then stand straight, and flex your core. Make your body stiff, then raise the barbell to parallel, pause, lower, repeat. Again, aim for 8-10 reps, 3-4 sets.
Get a feel for the move and adjust as needed.

My last move is a pressing move with dumbells. Again I do these a bit different. Sets and reps are the same as the other two moves. The difference for me is how I hold the dumbells.

Grab two dumbells and bring them up to shoulder height. Your palms should be facing your head, not forward, as is usually done. With the dumbells at shoulder height and width press them straight up aiming to keep them at shoulder width all the way up. You can look up slightly to see the movement.

Side laterals are also a popular move for the medial head (side) head of the deltoids. Every couple of workouts I do side laterals instead of the presses.

Another aspect for myself that has helped to build shoulder strength, and put on size is to do bodyweight compounds.

Chins, and dips have done a lot for my shoulders. I actually prefer to spend more energy on shoulders than on chest, so long as I'm doing bodyweight compounds for my upperbody. The only other chest move I do is flyes, and pushups on gymnastic rings. At this point we would be moving into a whole approach to upperbody work, as opposed to just a shoulder aspect.

Looked at your profile pics. DAMN!! You have done some incredible work thus far, and should very proud of what you have accomplished. Good Job, keep it up, you look great.

prplrain · 08-23-2008, 01:39 PM

Quote:

Originally Posted by heidt410

You're spending 45 minutes on 5 sets?

I meant 5 sets per area. So in one day I do push Press, cable or bar front raise, standing DB laterals (super sets), bent over bar rows, rear press and sometimes shrugs but my traps were getting too big.

prplrain · 08-23-2008, 01:46 PM

Quote:

Originally Posted by glwanabe

1. I like to to hit the rear head first, as it most often overlooked.

2. more energy on shoulders than on chest,

Looked at your profile pics. DAMN!! You have done some incredible work thus far, and should very proud of what you have accomplished. Good Job, keep it up, you look great.

1. I think this is where I'm lacking strength
2. Same here my chest has come along nice I just have no shoulder caps

Thanks so much! I really want to compete!

killatiger · 08-23-2008, 01:48 PM

What kind of split are you doing? Females should train a little bit differently then males, not completely different but there are some differences. Rear delts will contribute very little compared to the medial delt being worked for shoulder caps. Caps are developed from overall shoulder mass and more specific the medial head, all three heads contribute but the medial head by far is the most noticeable in developing the capp appearance.

zacBEAST · 08-23-2008, 01:52 PM

You could do giant sets:

1. DB Press
2. DB Front Raises
3. DB Laterals
4. Bent over Lateral/Reverse Pec Dec
5. Up right rows

do 10-12 reps per exercise and go through it a few times.

I have always had a hard time getting my shoulders to grow, but giant sets and pre-exhausting both worked good for me.

prplrain · 08-23-2008, 01:56 PM

Quote:

Originally Posted by killatiger

What kind of split are you doing?

5day split. Shoulders are solo. So Back, Chest, legs, shoulders then bi/tri. I train 45-60mins.

killatiger · 08-23-2008, 02:03 PM

5 day splits are ok but they are controversial for females because they usually are associated with high volume. The problem with that is you do no have the chemical makeup of a man (Test, etc.) so recovery time is not as great for females. There were a view articles on this posted on the main site. Take that info with a grain of salt but still consider it, if you are getting results use it but there maybe more efficient routines, just a thought. Generally I would recommend starting with DB presses followed by another compound movement for shoulders like upright rows or farmers walks. Then giant sets of rear, medial, front probalby in that order with all variations. If you are advanced you can also do partial ROM after full ROM for a burnout of some of the lateral variations.

prplrain · 08-23-2008, 02:08 PM

Quote:

Originally Posted by killatiger

5 day splits are ok but they are controversial for females because they usually are associated with high volume. The problem with that is you do no have the chemical makeup of a man (Test, etc.)

Thanks for the suggestions!
Actually I have high levels of testosterone naturally and have to take hormones for it maybe that's why it's been working for me. But mainly I switched because I had less time to lift and working 2 parts a day was running into time crunches.

killatiger · 08-23-2008, 02:14 PM

Quote:

Originally Posted by prplrain

Thanks for the suggestions!
Actually I have high levels of testosterone naturally and have to take hormones for it maybe that's why it's been working for me. But mainly I switched because I had less time to lift and working 2 parts a day was running into time crunches.

If its working stick with it then, you have made a good transformation so far. Giant sets, and partial ROM after Full ROM burnouts on lateral varations are great for developmental tools especially for shoulders.