I've never really thought much of shoulders but i've just noticed my arms are getting bigger than my shoulders. My shoulders dont seem to grow mass for some reason, they just get tighter :/
My aim is to gain huge mass on my shoulders
My shoulder routine
dumbell shoulder press - 15kg 6-8 reps x 3
arnold press 12.5kg 6-8 reps x 3
cybex lat raises (super sets) for some reason i find this painfull
front raises 7kg -till failure x 3
shoulder press machined burn out
clean and jerk, rear delts 30kg
can anyone help me ? I want
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Thread: My shoulders wont grow
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04-26-2010, 02:28 PM #1
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My shoulders wont grow
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04-26-2010, 02:32 PM #2
diet is key,
but if i had to change up your shoulder routine..
DB shoulder press= good
arnold press= ehh..rotator cuffs can be injured easily
add either standing/sitting military presses
front raises = not too necessary, they get worked hard in your chest workout.
where are the SIDE LATERAL raises with dbs? those hit the medial delt like no other..
clean and jerk is good, but not for overall shoulder development. its a great explosive movement tho
dont do anything if its painful, esp a machine. id cut it out neways
upright rows with a wide grip are nice as well for overall shoulder development. be careful with them tho
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04-26-2010, 02:45 PM #3
IME,after the so-called noobie gains,and focusing on the smith and millitary at that time,
DB presses made the first significant difference.
Learning the best way to do lateral raises for me,made an even bigger difference.
For years now,my shoulder workout consists of one type BB press,
DB press,
Type of lateral raises,
Rear delt raises.
Ive always been happy with these,its all i need.You need to find out a good number of sets for you,and a good rep range your delts will grow with.
I wouldnt be surprised if that number is somewhere between 8 and 12 for presses,and higher for isolations.bb.com, a place that turned Deadlift into a forearm isolation exercise
and a place where 99% of 21 year olds have bad back and knees.
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04-26-2010, 02:54 PM #4
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Thanks for the advice mate.
my diet is pretty good. Im hitting about 3500cals a day, about 150g-200g of protein (supplemented by hurricane evo)
I think i will change the cybex lat raises for military press and put in some up right rows before the burn out
For side lat raises...its strange. I can only do weight that is'nt going to over work them or they click and become painfull :/. I've over come it a little by doing supersets with low weights and try and shock them at the end with a heavy weight.
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04-26-2010, 03:00 PM #5
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I say focus on getting your overhead press much stronger, that will put some mass on them. My shoulders got much thicker from simply overhead pressing 2-3x a week, that's all I did. Low reps and heavy weight along with eating seemed to get the job done. Once you get more mass you'll notice laterals are a lot more effective.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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04-26-2010, 04:28 PM #6
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04-26-2010, 04:54 PM #7
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Just a thought but perhaps you would benefit from doing some RC strengthening/conditioning work prior to your work.
I had some shoulder clicking and pain from admittedly bad form when doing some dumbbell kickbacks weeks back and while, yes, dropping weight alleviated the issue what really got me in shape was introducing Rotator cuff strengthening into my warm up.
Now my RC's are I would say in the best shape for a good long time and clicking is definitely a thing of the past.
That, and of course, when you go back to the exercise, lat raise in this case, make sure you are adopting very good, controlled form, no jerking, swinging, as this really likes to make your RC complain.
Just a thought, might be you have a structural reason why lat raises don't suit you, in which case my advice wouldn't help. Just thought I'd share.
Will
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04-26-2010, 05:03 PM #8
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Just my 2 cents but maybe you could also do handstand push ups. It will help strengthenyour entire shoulder. plus iv never had any shoulder pain since i started them.
"The harder you work, the harder it is to surrender!"
"A lesson without pain is meaningless. For you cannot gain something without sacrificing something else in return. But once you have overcome it and made it your own... You will posses a irreplaceable Full-metal heart." -Full Metal Alchemist
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04-26-2010, 05:39 PM #9
i have the same problems.. they make me look like i dont even lift, anterior delts somehow look alright but middle and posterior suck
i do
dumbbell overhead press 3-4 sets 5-8 reps
side lateral raises 3-4 sets 10-15 reps
bent over raise 3-4 sets 10-15 sets...
when i do lateral and bentover raises i barely feel shoulders being involved idk why i make sure i get the right form..
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04-26-2010, 05:42 PM #10
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04-26-2010, 05:48 PM #11
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04-26-2010, 06:06 PM #12
for my shoulders, i really had to play around to find something that worked. i spent too much time messing about with front delt stuff when honestly i was working them pretty well with my bench variations. now i break it down like this:
front delts: db shoulder press
lateral delts: smith machine upright row, lateral raises
rear delts: face pull, reverse incline fly, cable rear delt pull
as you can see, for me it was all about prioritisation - finally everything seems to be popping and i'm getting some great gains accross the whole shoulder area.currently stacking: white blood/purple wraath/kre-alk
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04-26-2010, 06:47 PM #13
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04-26-2010, 06:50 PM #14
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04-26-2010, 08:32 PM #15
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04-26-2010, 08:38 PM #16
Well, you got a lot of replies here already, but in my opinion you're just over training it. Too many exercises for such a small muscle group. You work shoulders when you do some chest/back exercises, so by doing all those extras exercises you're not letting them rest and recover. I only do 2 separated shoulder exercises and get some great results.
If anything else doesn't work, you might want to think about that.
Good luck dude.
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04-26-2010, 10:36 PM #17
I put lateral raises in about a month ago, pretty light, 12-15 reps, going to just above my neck on the positive and then stopping the negative about a foot from my hip so my delt is always in contraction. Slow negatives too.
Theyve blown up so fast from this.
I do:
DB seated shoulder press
Arnold Press seated
Lateral raises
Rear delt flyes (machine).
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04-26-2010, 10:39 PM #18
You are going to have to eat a lot, here's my routine
BB Military Press: 3 X 10, 8, 6 - 8
DB Shoulder Press: 3 X 10, 8, 6 - 8
DB Front Raises: 3 X 10, 10, 8
Superset w/
Front Raises w/45 Plate: 10, 10, 8
DB Lat Raises: 4 X 10, 10, 8, 6
Upright Rows/EZ Curl Bar: 4 X 10, 8 - 10, 8, 6
Superset
DB Side Raises: 3 X 10, 10 , 8
Rear Delt Machine: 3 X 10, 8 - 10, 8
BB + Bands Military Press (Burnout): 3 X 12, 10, 8
Superset
Trap Bar Shrugs: 4 X 10, 8 - 10 X 2, 6 - 8
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04-26-2010, 10:41 PM #19
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04-26-2010, 11:16 PM #20
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take some whey protein with milk. and it sounds stupid but eat some candy... like right before you work out. and after too. simple sugars are extremely anabolic and will release the insulin you need to build the muscle.
also don't forget to deadlift and squat. weightlifting increases testosterone levels but deadlifting and squatting do so more than say curling. hit that gym and work those shoulders harder than ever and you'll see growth, just make sure you eat enough to do so.
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04-26-2010, 11:52 PM #21
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04-26-2010, 11:57 PM #22
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04-27-2010, 03:31 AM #23
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Thanks for all the replys !!
I think i will hit the military and over head press because alot of people seem to say it adds alot of meat to you're shoulders, witch i really need. After that I will hit up some rear delt exercises witch will hopefully add full round mass to the shoulder ?
I will leave lat raises out for the moment because of the pain
I've been told by a few people that doing squats and dead lifts at the start of your week that you will get a 10% muscle growth due to Testosterone levels being high through the week ?
thanks for all the replys
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04-27-2010, 03:51 AM #24
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you are doing a lot of work.
stop training them directly
think of how much stimulation they get from other exercises you do. give them a break for a few weeks.
I personally only do laterals now. The past couple of weeks I have been pressing a bit, but im dropping them out again. but in the past I would blast shoulders, pressing heavy and got nothing out of it. when I stopped, i grew
same with rear delts they get hit hard in other movements. think they will grow from doing 50lb dumbbell reverse flyes or barbell rowing or deadlifting a **** ton of weight?
some people grow from presses, some dont. Take a break for a few weeks and slowly introduce them back in
dont knock it till you try it. if working them harder and harder isnt making them grow then try this.Last edited by xStevenx; 04-27-2010 at 04:04 AM.
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04-27-2010, 04:15 AM #25
You can't have great shoulders if you are only using light weights.
You seriously need to concentrate on increasing your shoulder STRENGTH. If you are not able to handle much more weight than that in say three months time, how can you expect to have bigger shoulder muscles?
If you only did military press, and got to 1 plate(135lbs) for enough reps, your shoulders would grow a lot. I'd still do laterals and bent over laterals as assistance. I hope that you do pulls to balance the pushes listed above.
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04-27-2010, 05:40 AM #26
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04-27-2010, 05:54 AM #27
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04-27-2010, 06:51 AM #28
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04-27-2010, 07:17 AM #29
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04-27-2010, 07:19 AM #30
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