My shoulders are lagging badly, my chest overpowers them, and they just will not grow, probably my worst body part. Anyone have any tips or techniques that they find work for them?
I'm always switching it up, but heres just an example of what a one of my shoulder workouts will look like.
DB Shoulder Press: 3x10,8,6
Behind The Neck Press: 3x12,10,8
DB Front Raises: 3x15,12,10
DB/Cable Lateral Raises: 4x8-12
DB Rear Delt Flyes: 3-4x10-12
My db shoulder press strength is decent. I've hit 80's for 10 (I think thats not bad?) but my BB military press is awful. Can only get 175x3 and I've never been able to hit my BW for at least 1 rep. I've hit 185 before on mp but back when I weighed like 205, now that I'm 185-190 I don't think I could get it. Maybe, but I would not be able to rep it.
I used to do shoulders with chest but for the past 10 months theyve had their own day.
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Thread: Shoulders Will Not Grow
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05-16-2012, 08:37 AM #1
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Shoulders Will Not Grow
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05-16-2012, 08:38 AM #2
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05-16-2012, 08:40 AM #3
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05-16-2012, 08:57 AM #4
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05-16-2012, 09:00 AM #5
Here are some less traditional ideas.
Lsits
Tucked planches
handstands
(x4 max effort)
say what you will but I've been getting amazing pumps in my shoulders after doin these.-Chasing The Pump-
Whether you take a doughnut hole as blank space or as an entity unto itself is purely a metaphysical question and does not affect the taste of the doughnut one bit - Murakami
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05-16-2012, 09:00 AM #6
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05-16-2012, 09:02 AM #7
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05-16-2012, 09:15 AM #8
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05-16-2012, 10:00 AM #9
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05-16-2012, 10:37 AM #10
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05-16-2012, 11:02 AM #11
add in the upright rows. those are the ****.
try arnold presses too, but idk where u would fit all that. I don't really think the front raises are that necessary. i think they are literally like super super specific tiny detail touch up exercise.
as for rear dealt try it on the pec dec fly machine. or try the rear delt row with a DB.
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05-16-2012, 11:22 AM #12
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Been thinking about it but it seems like an exercise more geared towards athletes and olympic style lifting. Seems like theres better options for bodybuilding purposes. Could be totally wrong.
Yeah I'll start throwing upright rows into my routine. I've only done them once. I do arnold presses too sometimes. Like I said, I'm always switching it up and making changes. Even though rear delts are actually by far the most developed part of my shoulders which is unusual for most people I'll have to give those rear delt db rows a try. I usually do db rear delt flyes.WBFF Pro Muscle Model | Questions? Send me a private message.
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05-16-2012, 11:45 AM #13
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05-16-2012, 12:10 PM #14
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05-16-2012, 01:09 PM #15
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Plenty of isolation-style work (with high volume/intensity) works well for many, including me. I don't even perform overhead presses anymore.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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05-16-2012, 01:27 PM #16
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05-16-2012, 01:38 PM #17
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05-16-2012, 01:59 PM #18
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05-16-2012, 05:14 PM #19
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Almost always start out with incline, either db or bb, I always switch it up, a lot of variety. I'm always switching back and forth between bb and db and using all angles. incline, flat and decline. I always include some variation of flyes and go pretty heavy , usually around 5 reps on weighted dips.
they're notWBFF Pro Muscle Model | Questions? Send me a private message.
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05-16-2012, 07:30 PM #20
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05-16-2012, 07:35 PM #21
Too much bull**** accessory work. Military press and/or DB presses. Heavy, progressive workloads, hitting them 2x a week.
Behind the neck presses? Really dude? Cut those out completely.
I stopped doing isolation rear delt work a long time ago. I find it unnecessary as well. If you are doing heavy deads, presses, and rows, they get hit hard enough.
Above all and most importantly, you're probably not eating enough. Are you tracking calories and macros? If not, address this problem first or you're just wasting time in the weight room.
Good luck
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05-16-2012, 07:54 PM #22
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05-16-2012, 08:19 PM #23
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05-16-2012, 08:41 PM #24
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05-19-2012, 06:00 PM #25
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Why do you say drop the behind the neck press? I see it in a lot of routines, I love them, and I feel like they're good. I know youre more prone to injure yourself doing them but I've never had a problem with them. And doing shoulders 2x a week would be too much for me. They already get hit hard on chest day. Pretty sure I'm eating enough. Thanks for your input though. Good to hear all these different opinions.
Yeah might try this. I've watched vids of other bbers/fitness models and some seem to do it this way. It'd be good to try something new
Haha a good amount and good quality. I'm picky though so I've said no to many that I now wish I didn't lol. Gotta lower standards a bit.
Will give it a try. My last shoulder workout I kept rest periods to about 1 minute on almost everything and I had a lot better pump in my shoulders. Doesn't necessarily mean they'll grow but it felt better. Going try dropsets and supersets too. And probably FST7 soon.WBFF Pro Muscle Model | Questions? Send me a private message.
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