Hello all,
I've been trying to bring up my delts, and have been hitting them hard, even giving them their own workout. I combine with traps, and my workouts are usually...
Military Press or OHP. 5 sets 8-12 reps
Lateral Raises. 5 sets 8-12 reps
Upright Rows (narrow grip). 3 sets 8-12 reps
Rear Delt flies. 3-4 sets. 8-12 reps
Shrugs. 4 sets 8-15 reps.
I'm not getting sore after this. with all other bodys parts I get DOM's. I never seem to with shoulders, even after placing more emphasis on a "shoulder day" Any thoughts? More weight less reps? more volume? I'm going at it hard as hell, thinking I'll barely be able to lift my arms the next 2 days...then nothing. I know DOM's doesn't necessarily mean gains, but I'm not sure the gains are coming like I thought either.
Thanks in advance.
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Thread: shoulders....no DOM's?
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07-15-2015, 10:50 AM #1
- Join Date: May 2009
- Location: Chicago, Illinois, United States
- Age: 41
- Posts: 413
- Rep Power: 1079
shoulders....no DOM's?
Current 1 rep maxes:
Bench: 315
Squat: 345
Dead Lift: 405
Standing OHP: 185 x 3
*lower back injuries! (herniated disc)
I know my Squat/DL #'s are lagging compared to bench. I'm working on it now that the back is feeling good :)
a couple videos of my lifts on youtube: https://www.youtube.com/channel/UCa-invujoGGf0nGf7ufWq3w/videos
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07-15-2015, 10:58 AM #2
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07-17-2015, 10:53 PM #3
You really need to give shoulders a very different stimulus, than what they are used to. If u are used to 8-12 reps shock with 4-6 and 15-20 or with some trisets etc.
www.notsogifted.com how to transform you body naturally, and make training your lifestyle
https://www.youtube.com/channel/UCp6m-kuCNnhtWCxW51awCmg Training and nutrition videos
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