Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 6 of 6
  1. #1
    29lbs down 30 more to go! wantstobeinshap's Avatar
    Join Date: May 2004
    Location: Mira Loma, California, United States
    Age: 31
    Stats: 5'10", 170 lbs
    Posts: 1,667
    BodyPoints: 2852
    Rep Power: 97
    wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000)
    Visit wantstobeinshap's BodySpace
    wantstobeinshap is offline

    what's the best rep range for mass. SHOULDERS

    hey guys, my shoulders are really lagging. They always have been and I would like some advice from anyone willing to give some. Below is my routine right now, I just started this one about two weeks ago, what are your opinions?

    leaning one-arm lateral raise 4x12x20lbs. Superset with seated single arm db press. 4x12x25lbs.

    cable lateral raise 3x12x15lbs. Superset with single arm cable upright row 3x12x20lbs.

    independent arm shoulder press machine. 4x12x40kilos and each side.

    single arm reverse cable flye 4x15x15lbs.

    seated behind the neck barbell press 4x8x20kilos on each side.

    thanks!
    Last edited by wantstobeinshap; 09-09-2009 at 02:52 AM.
    1/01 - 221.8lbs, 1/06 - 217.4lbs, 1/13 - 214.2lbs, 1/20 - 211.8
    1/27 - 209.8lbs, 2/03 - 208.4lbs, 2/10 - 205.2lbs
    2/17 - 203.2lbs, 2/24 - 198.4lbs, 3/02 - 198.4lbs, 3/09 - 196.8lbs
    3/16 - 193lbs, 3/23 - 189.4lbs, 3/30 - 189.4lbs, 4/06 - 187.2lbs
    4/13 - 185.2lbs, 4/20 - 184.4lbs, 4/27 - 182lbs, 5/11 - 179.6lbs
    5/18 - 177.4lbs, 5/25 - 178.2lbs, 6/01 - 175.2lbs, 6/08 - 175lbs
    6/15 - 175lbs, 6/22 - 175lbs, 6/29 - 173.8lbs, 7/06 - 171.6lbs

    IF is king!
    Tabata is king!
    kettlebells are king!
    Reply With Quote

  2. #2
    Registered User Hut*Hut's Avatar
    Join Date: Mar 2007
    Age: 29
    Stats: 6'1", 210 lbs
    Posts: 2,317
    BodyPoints: 749
    Rep Power: 277
    Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000) Hut*Hut has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Hut*Hut's BodySpace
    Hut*Hut is offline
    Originally Posted by wantstobeinshap View Post
    hey guys, my shoulders are really lagging. They always have been and I would like some advice from anyone willing to give some. Below is my routine right now, I just started this one about two weeks ago, what are your opinions?

    leaning one-arm lateral raise 4x12x20lbs. Superset with seated single arm db press. 4x12x25lbs.

    cable lateral raise 3x12x15lbs. Superset with single arm cable upright row 3x12x20lbs.

    independent arm shoulder press machine. 4x12x40kilos and each side.

    single arm reverse cable flye 4x15x15lbs.

    seated behind the neck barbell press 4x8x20kilos on each side.

    thanks!
    Here's a tip from Fred Hatfield on working out what the fibre make up of a given muscle is and hence the it's optimal rep range. Take an isolation exercises that works that muscle, in this case the front raise. Work up to a 1rm in perfect form. 40lb say. Take 80% of that 32lb in this case and perform as many reps as you can in perfect form. The lower the number the more fast twitch the fibre make up is, the more reps the more slow twitch it is. In approximate terms, however many reps you can manage is the rep range which will best stimulate hypertrophy in that muscle. Also, the higher the rep range & more slow twitch, the more recovery time that muscle will likely need between sessions all things being equal.

    BUT your body adapts to rep ranges within 6 weeks or so, so no matter what fibre composition you are you still have to vary the rep ranges. But if you're very fast twitch you might vary between 2-8 at different times and if very slow twitch between say 6-15.
    To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
    Reply With Quote

  3. #3
    29lbs down 30 more to go! wantstobeinshap's Avatar
    Join Date: May 2004
    Location: Mira Loma, California, United States
    Age: 31
    Stats: 5'10", 170 lbs
    Posts: 1,667
    BodyPoints: 2852
    Rep Power: 97
    wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000) wantstobeinshap has a brilliant future. Third best rank! (+40000)
    Visit wantstobeinshap's BodySpace
    wantstobeinshap is offline
    thanks, i'll keep that in mind.
    1/01 - 221.8lbs, 1/06 - 217.4lbs, 1/13 - 214.2lbs, 1/20 - 211.8
    1/27 - 209.8lbs, 2/03 - 208.4lbs, 2/10 - 205.2lbs
    2/17 - 203.2lbs, 2/24 - 198.4lbs, 3/02 - 198.4lbs, 3/09 - 196.8lbs
    3/16 - 193lbs, 3/23 - 189.4lbs, 3/30 - 189.4lbs, 4/06 - 187.2lbs
    4/13 - 185.2lbs, 4/20 - 184.4lbs, 4/27 - 182lbs, 5/11 - 179.6lbs
    5/18 - 177.4lbs, 5/25 - 178.2lbs, 6/01 - 175.2lbs, 6/08 - 175lbs
    6/15 - 175lbs, 6/22 - 175lbs, 6/29 - 173.8lbs, 7/06 - 171.6lbs

    IF is king!
    Tabata is king!
    kettlebells are king!
    Reply With Quote

  4. #4
    Registered User BritishSoldier's Avatar
    Join Date: Aug 2009
    Age: 32
    Posts: 423
    Rep Power: 39
    BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000) BritishSoldier has much to be proud of. One of the best! (+20000)
    BritishSoldier is offline
    2 Exercises i doubt you'll think of and probably won't bother trying. High pulls and behind the neck push press. 10x3 on each i.e. HEAVY.
    Reply With Quote

  5. #5
    Registered User ksheab's Avatar
    Join Date: Feb 2007
    Age: 43
    Stats: 6'3", 240 lbs
    Posts: 2,282
    BodyPoints: 799
    Rep Power: 0
    ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank) ksheab is the lowest scum of the boards. (Worst Rank)
    Visit ksheab's BodySpace
    ksheab is offline
    my delts grew when i started pounding them with heavy weight in the 3-8 rep range.

    rest between sets became key so that i didnt have to reduce the weight or only reduced it by a bit.

    db presses, laterals, bent-laterals.
    Reply With Quote

  6. #6
    I'll Mod Til I'm Dead ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Stats: 5'8", 193 lbs
    Posts: 66,288
    Rep Power: 1167750
    ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ironwill2008's BodySpace
    ironwill2008 is offline
    You've got 2 presses, and 2 laterals in there, and no front delt iso. More isn't better, better is better.

    Try this, in this order:

    Seated Dumbbell Press 3 sets of 6-8 reps

    Face Pull 3x12-15

    Seated Dumbbell Lateral Raise 3x10

    Alternate Front Dumbbell Raise 3x10
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

Reply

Similar Threads

  1. what is the best rep range for muscle mass gains?
    By muskles2010 in forum Teen Bodybuilding
    Replies: 6
    Last Post: 02-06-2008, 07:54 AM
  2. what is THE BEST rep range for bulking?
    By agentofsteel in forum Workout Programs
    Replies: 8
    Last Post: 06-08-2006, 12:49 PM
  3. Replies: 9
    Last Post: 03-28-2006, 05:53 PM
  4. What Is The Best Rep Range For Mass????
    By NattayB in forum Workout Programs
    Replies: 27
    Last Post: 01-29-2006, 10:17 PM
  5. whats the best rep range for mass?
    By james@uk in forum Teen Bodybuilding
    Replies: 9
    Last Post: 06-27-2004, 11:33 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout