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  1. #1
    Registered User xxpozorxx's Avatar
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    My shoulders wont grow

    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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  2. #2
    Banned .aeterna's Avatar
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    Originally Posted by xxpozorxx View Post
    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
    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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  3. #3
    User ZoranM's Avatar
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    Originally Posted by xxpozorxx View Post
    My shoulders dont seem to grow mass for some reason
    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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  4. #4
    Registered User xxpozorxx's Avatar
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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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  5. #5
    Registered Abuser dopamine72's Avatar
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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.
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  6. #6
    Encyclochuzzle chazzy1864's Avatar
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    Wow, 4.5 exericses for anterior delts.
    .5 exercises for posterior delts
    1 exercise for lateral delts.



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  7. #7
    Registered User wildbill20056's Avatar
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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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  8. #8
    Registered User blazing_hellion's Avatar
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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!"

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  9. #9
    cGood Posting Practices DASBUNKER's Avatar
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    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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  10. #10
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by DASBUNKER View Post
    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..
    Generally if you don't feel them in your shoulders, it is because your form isn't good. Most likely due to trying to use more weight than is needed. When people use too much weight, their traps end up doing a lot of the work the shoulders should be doing.
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  11. #11
    cGood Posting Practices DASBUNKER's Avatar
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    Originally Posted by chazzy1864 View Post
    Generally if you don't feel them in your shoulders, it is because your form isn't good. Most likely due to trying to use more weight than is needed. When people use too much weight, their traps end up doing a lot of the work the shoulders should be doing.
    thanks repped.. maybe thats why my traps look way better than my shoulders lol ... i train traps seperately too though... ill try using even less weight and concentrate on the "motion" of the movement.. hope i dont end up flapping the pink dumbbells like a moron lol
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  12. #12
    rebuilding thomaslux's Avatar
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    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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  13. #13
    Registered User irishbarry's Avatar
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    Diet.
    <<<***Boston misc crew***>>>
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  14. #14
    Moderizatingator 400Lb Gorilla's Avatar
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    Originally Posted by irishbarry View Post
    Diet.
    i think it has alot to do with HIS workout too.
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  15. #15
    The BACKMAN DJAuto's Avatar
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    Try balancing your targeting and increasing intensity and volume on the isolation-style movements.
    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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  16. #16
    Registered User edwindare's Avatar
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    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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  17. #17
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    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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  18. #18
    Registered User DetKimble's Avatar
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    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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  19. #19
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    Originally Posted by DetKimble View Post
    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
    not sure if srs.jpg
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  20. #20
    "boulder shoulders" fade2green514's Avatar
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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.
    "pain is weakness leaving the body"

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  21. #21
    Registered User 1bigdaddy's Avatar
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    Originally Posted by DetKimble View Post
    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

    way too many sets and exercises for shoulders
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  22. #22
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    Overhead Press will put meat on your shoulders. Get in a squat rack, rack up heavy weight, and push that **** up. Get strong on it, do it often and do it well. Then go eat afterwards
    I rep back.
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    Registered User xxpozorxx's Avatar
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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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  24. #24
    ISOFLEX'D xStevenx's Avatar
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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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    Originally Posted by xxpozorxx View Post
    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
    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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  26. #26
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    Originally Posted by jgreystoke View Post
    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.
    LOL I cant believe youre the first person to realise this.

    15kgs isnt much to be shoulder pressing so you cant expect to have massive shoulders. Im weak with all presses and I warm up with 15kgs for DB presses. Work sets are at 22.5kgs.
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    Try 15 12 10. You probably need more tension time or slow your reps down. Proper execution of the technique could be a issue that needs to be worked out too.


    BTW I tried the whole 4-8 rep thing for YEARS and it didn't work on my delts just more pain.
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  28. #28
    Registered User blazing_hellion's Avatar
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    Originally Posted by Mr.NoPrint View Post
    LOL I cant believe youre the first person to realise this.

    15kgs isnt much to be shoulder pressing so you cant expect to have massive shoulders. Im weak with all presses and I warm up with 15kgs for DB presses. Work sets are at 22.5kgs.
    Im sure some people noticed it. lolz. I did but I didnt think much of it because everyones strength is different.
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  29. #29
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    Originally Posted by .aeterna View Post
    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
    How is "diet the key" for a specific bodypart that isn't growing?


    OP, eat more "pork shoulder", this directs the porky molecules directly into your deltoids...
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  30. #30
    Registered User xxpozorxx's Avatar
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    Originally Posted by jgreystoke View Post
    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.
    Im going up in weight. Around 25% increase in weight that im lifting in the last 3 months. It's just that my shoulders wont grow big mass. I don't know if its becuase im so tall, being 6,4...might just be that it takes alot longer for them to look bigger ?
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