bigger shoulders

xxcarlzxx · 01-04-2009, 02:37 AM

hey girlies, well firstly happy 2009!!! can anyone help or advice me on how you US girlies achieve huge shoulders? do you still train Biceps and Triceps to? any help would be great!!! xxx

MusclestotheMax · 01-04-2009, 05:06 AM

Just wanted to say Hi and Happy New Year while I wait for the answers because I also want to increase my shoulder size.

~Maxine

deawalsh · 01-04-2009, 05:55 AM

for me, I have an entire day that I work only my shoulder!! I normally do 6-7 shoulder isolation exercises. For some I do 4 sets of 15 reps with moderate weight (lateral and front raises, bentover lateral raises) and the rest of the training I'll go heavy for 3-4 sets of 8-10(at the 9th I almost cry!!)...I began to do so only a couple weeks ago (2-3), but I already noticed great definition and size in my shoulders!!

freebirdmac · 01-04-2009, 06:59 AM

Quote:

Originally Posted by xxcarlzxx

hey girlies, well firstly happy 2009!!! can anyone help or advice me on how you US girlies achieve huge shoulders? do you still train Biceps and Triceps to? any help would be great!!! xxx

And there is something wrong with your shoulders?

heidismommy · 01-04-2009, 07:20 AM

Quote:

Originally Posted by freebirdmac

And there is something wrong with your shoulders?

I was thinking the same thing. I was getting ready to answer with my shoulder workout, but then I clicked on her profile and she already has awesome delts.

Seriously xxcarlzxx you already have nice shoulders. Good size and definition.

lisa4mantx · 01-04-2009, 11:15 AM

Quote:

Originally Posted by freebirdmac

And there is something wrong with your shoulders?

x3, your shoulders are awesome! MAybe you should give me your routine.

DemetriaF · 01-04-2009, 11:48 AM

Quote:

Originally Posted by lisa4mantx

x3, your shoulders are awesome! MAybe you should give me your routine.

x4! I was about to ask the same thing. Help me!

ironviolin · 01-04-2009, 12:06 PM

first of all you all look great...if someone meets me for the first time it is usually a greeting with how did you get those delts...well..I always start with military press in the smith machine...then take that bench with slight incline...almost vertical...and do the following giant set...you'll need an assortment of d.b.s heres what I use...on the bench bent over lat for rear delts...35lb. then immediately stand and perform standing lat. to the side...not too high and always come to a stop at bottom to avoid momentum...then lighter d.b. 20lb for standing laterals. and conclude the set with fixed bar for uprights...you should be crosseyed at this point...three sets of that...remember no rest until after you've completed each giant set...for dessert you can do a few sets on reverse pec dec. then eat..within the hour enjoy...time to grow...IRONVIOLIN

freebirdmac · 01-04-2009, 12:12 PM

Quote:

Originally Posted by ironviolin

first of all you all look great...if someone meets me for the first time it is usually a greeting with how did you get those delts...well..I always start with military press in the smith machine...then take that bench with slight incline...almost vertical...and do the following giant set...you'll need an assortment of d.b.s heres what I use...on the bench bent over lat for rear delts...35lb. then immediately stand and perform standing lat. to the side...not too high and always come to a stop at bottom to avoid momentum...then lighter d.b. 20lb for standing laterals. and conclude the set with fixed bar for uprights...you should be crosseyed at this point...three sets of that...remember no rest until after you've completed each giant set...for dessert you can do a few sets on reverse pec dec. then eat..within the hour enjoy...time to grow...IRONVIOLIN

I'd love to see some picts! Your stats are awesome!

xxcarlzxx · 01-04-2009, 02:41 PM

thanks for the replies of workouts i'll have to give them a go, well my shoulders are ok but I need to cap them off as they arent big enough for figure comps, they are my weakest point sooo frustrating hahaahaha!!

i havent been training for a few weeks due to xmas and being ill so any shape has gone as we all no how quick we think we get outa shape hahaha!!

kimm4 · 01-05-2009, 06:01 AM

Exercises which have worked best for me:

Hammer strength behind the neck press
Arnold DB press
Reg DB press
Seated BB press
Alt DB front shoulder raises
Alt side lateral raises
Upright cable rows (not only hit the traps but delts as well)
1 arm bent over rear delts

ifbbprobetsy · 01-05-2009, 06:51 AM

I hit shoulders twice a week, once heavy, with reps from 6-8 then once lighter, heavy repetitions like 15-20 with light weight..hope this helps

Betsy

xxcarlzxx · 01-05-2009, 07:00 AM

Quote:

Originally Posted by ifbbprobetsy

I hit shoulders twice a week, once heavy, with reps from 6-8 then once lighter, heavy repetitions like 15-20 with light weight..hope this helps

Betsy

oooo thank you I will try this!! xx

MsFit · 01-05-2009, 01:20 PM

Quote:

Originally Posted by ifbbprobetsy

I hit shoulders twice a week, once heavy, with reps from 6-8 then once lighter, heavy repetitions like 15-20 with light weight..hope this helps

Betsy

I did that years back to bring up my shoulders in the off-season, too, and it worked well. I used a lot of partials on my heavy delt day. Caution: Shoulder Work Head

xxcarlzxx · 01-06-2009, 06:18 AM

Oh great I have never tried this so am going to train shoulder twice a week 1 heavy 1 high reps..how many days would you leave between both training sessions and do you just do a few exercises for the high rep day or same routine as heavy day??? xx