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  1. #1
    MUSCLE-LABS.COM realize's Avatar
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    Need help adding shoulder mass!

    Since ive been weightlifting i have always had trouble adding shoulder mass in a specific place. I have the facility to add huge mass on the largeness of my shoulders but apparently i'm not able to add these "shoulder caps".. I have trouble adding mass on the middle part. Do any of you know a good exercise?
    Lateral raise doesnt seem to do much

    could this be genetic?

    Help? Thanks!
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  2. #2
    The Irish One Destination2010's Avatar
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    The middle part? I'm unsure about your anatomy of shoulders but could you clarify this for not only me but for everyone else? Which muscle in the shoulders? You mean your traps? Your medial delts? Or maybe the smaller muscles that could possibly be "in the middle"
    "To dream is to reach new heights and revelations within ones own self. Aspiring new properties and possibilities from within." - Destination2010

    ghostterm: also just about 4 to 5 years ago, i started to develop fat on the left side of my titty because I never use my left side.
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  3. #3
    MUSCLE-LABS.COM realize's Avatar
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    this would probably the smaller muscles in the middle!

    Ive made a little picture... take a look.
    Its not proportionnate but youll see what i mean.

    yellow line would be me
    red line would be the "cap"

    Making the shoulder bigger in that way. Lateral raises dont seem to help much..
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  4. #4
    Registered User lulswut's Avatar
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    Overhead press worked for me. Barbell or dumbbell, both work great.
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    The Irish One Destination2010's Avatar
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    Hmm so you only want that region, so basically an isolation exercise. Well if I was to just throw two out there.

    One nice little exercise I like to add in is the Frtong Plate Raise. Simply grab a plate and put your arms (as if on a clock face) at 3 and 9 or around that mark positions. You then lift from your hips up to your shoulders out-stretched in front of you, hold for a second and put back down. That's a nice little one.

    Another is a cable raise for your shoulders. Stand facing away from a cable machine. Having the cable in your hand. Your hand should be extended right down at your sides with the palms facing towards the cable machine. This means the actual cable should be set at ground level. Now what you're doing is bring the cable up to your shoulder height by bringing your arm out in front of you, pretty much just over parallel to the ground.

    Try those 2.
    "To dream is to reach new heights and revelations within ones own self. Aspiring new properties and possibilities from within." - Destination2010

    ghostterm: also just about 4 to 5 years ago, i started to develop fat on the left side of my titty because I never use my left side.
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  6. #6
    MUSCLE-LABS.COM realize's Avatar
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    Originally Posted by lulswut View Post
    Overhead press worked for me. Barbell or dumbbell, both work great.
    Yeah, ive started doing these 2-3 weeks ago. Probably mu problem.. i have no idea why i didnt do these before. Thanks for the notice, hope it works for me too
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  7. #7
    MUSCLE-LABS.COM realize's Avatar
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    Originally Posted by Destination2010 View Post
    Another is a cable raise for your shoulders. Stand facing away from a cable machine. Having the cable in your hand. Your hand should be extended right down at your sides with the palms facing towards the cable machine. This means the actual cable should be set at ground level. Now what you're doing is bring the cable up to your shoulder height by bringing your arm out in front of you, pretty much just over parallel to the ground.
    Already tried this one :P worked for frontal delt
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  8. #8
    The Irish One Destination2010's Avatar
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    Well the entire delt in itself is like this 'cap' as you speak of. So it's hard to know exactly how to make it bigger by just doing 1 part. You should try targetting the delt at different angles. I'm not entirely sure if there is an exercise for the medial of the delt at all... however I guess it may be worked with other isolation exercises or its done when doing compounds.
    "To dream is to reach new heights and revelations within ones own self. Aspiring new properties and possibilities from within." - Destination2010

    ghostterm: also just about 4 to 5 years ago, i started to develop fat on the left side of my titty because I never use my left side.
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  9. #9
    Epic Beard Man's Mentor mustangguy1980's Avatar
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    You're talking about the lateral deltoid?

    Try lateral raises and upright rows.
    "Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot."

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  10. #10
    The Irish One Destination2010's Avatar
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    Originally Posted by mustangguy1980 View Post
    You're talking about the lateral deltoid?

    Try lateral raises and upright rows.
    He said he tried lat raises, however, upright rows be a good one
    "To dream is to reach new heights and revelations within ones own self. Aspiring new properties and possibilities from within." - Destination2010

    ghostterm: also just about 4 to 5 years ago, i started to develop fat on the left side of my titty because I never use my left side.
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  11. #11
    Epic Beard Man's Mentor mustangguy1980's Avatar
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    Originally Posted by Destination2010 View Post
    He said he tried lat raises, however, upright rows be a good one
    Ah missed that.
    "Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot."

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  12. #12
    Registered User lancs_hotpot's Avatar
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    Heavy pressing worked for me, followed by heavy side laterals. I dont believe in light weight and strict form. Heavy weight and good form is the way to go.
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    Ayotollah of Rock n Rolla Kaz85's Avatar
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    side lateral raises should help, i say start with a low weight and do the raises really slow and controlled. Then lower the weight to your side really slow and controlled too. It really burns the medial delt up. I also suggest doing some Arnold Presses, these work all 3 deltoid heads and create a good burn too

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    Behind the back cable lateral raises, essentially just a cable lateral raise but with the cable extended behind you,
    pretty much eliminates front delt from the movement, and using heavy weight + slightly less strict form at a new angle may just work for you
    http://forum.bodybuilding.com/showthread.php?p=552584973#post552584973
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    Originally Posted by Kaz85 View Post
    He said 'tone up'.

    Good video, though.
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    The Irish One Destination2010's Avatar
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    Originally Posted by -Lucifer View Post
    He said 'tone up'.

    Good video, though.
    I suppose toning just makes more sense to beginners, since that was an instructional vid. Nice vid though Don't be angry Luc <3 hugs.
    "To dream is to reach new heights and revelations within ones own self. Aspiring new properties and possibilities from within." - Destination2010

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    I had a problem with this not long ago. My front and rear delts were good but my lateral delts just didnt pop. I got impingement from upright rows and didnt replace that movement so my lateral head was missing out on direct work. facepalm.

    Anyway. For me I think what helped was:
    - starting shoulder day with heavy seated DB press. 5-8 reps. 5 sets.
    - the onto rear delts flyes, butterfly machine, 4 sets of 12-15 reps.
    Arnold press - 10-12 reps, focus on good STRICT form, this gives both front and lateral delts a good burn.
    Lateral raises - finish by burning lateral delts with pretty lightweight lat raises. 3-4sets of 15 reps. The trick is to keep tension on DELTS the whole time dont shift it to traps by going above parallel and dont take it off by relaxing at the bottom of the movement.
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    Lateral Raises and Wide-Grip Upright Rows but a great exercise to get the medial delts to pop is L-Laterals http://abcbodybuilding.com/exercise3/llaterals.htm
    You can use more weight than normal laterals to really overload the side delts. Great exercise for mass building.
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    Thanks!

    I tried the L lateral raise and the arnold press and i surely touched some new muscle fibers :P i feel little parts that i didnt before.

    ill keep in touch to see if i get any progress ! Thanks again!
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    Originally Posted by Kaz85 View Post
    side lateral raises should help, i say start with a low weight and do the raises really slow and controlled. Then lower the weight to your side really slow and controlled too. It really burns the medial delt up. I also suggest doing some Arnold Presses, these work all 3 deltoid heads and create a good burn too

    thanks
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    You are 17 FFS!

    "Having trouble building shoulder mass"?.

    How about training for more than six months before you start whinging about building mass?

    If you had been training for five years or more then I would take your question seriously. Be patient, building mass takes a long time.
    A pattern in the chaos.
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    Agreed with poster above!
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    Originally Posted by flangmasterj View Post
    You are 17 FFS!

    "Having trouble building shoulder mass"?.

    How about training for more than six months before you start whinging about building mass?

    If you had been training for five years or more then I would take your question seriously. Be patient, building mass takes a long time.
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    MUSCLE-LABS.COM realize's Avatar
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    Originally Posted by flangmasterj View Post
    You are 17 FFS!

    "Having trouble building shoulder mass"?.

    How about training for more than six months before you start whinging about building mass?

    If you had been training for five years or more then I would take your question seriously. Be patient, building mass takes a long time.
    Originally Posted by BroBrahBruh View Post
    Agreed with poster above!
    Originally Posted by Ironlife View Post
    This x3
    dont talk to fast buddy, you dont know me. ive been training for 4 years. and trainned 2 years with a personnal trainer. hes gone to chili so im left alone. im trying to get help, not stupid answers.
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    Originally Posted by acote View Post
    dont talk to fast buddy, you dont know me. ive been training for 4 years. and trainned 2 years with a personnal trainer. hes gone to chili so im left alone. im trying to get help, not stupid answers.
    Maybe you should of thought about training after you had gone through puberty.

    If everyone made a thread about not being able to build shoulder mass at seventeen the server would explode.
    A pattern in the chaos.
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    Originally Posted by flangmasterj View Post
    Maybe you should of thought about training after you had gone through puberty.

    If everyone made a thread about not being able to build shoulder mass at seventeen the server would explode.
    Shhh, if you can't help me, leave this thread.
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    Originally Posted by flangmasterj View Post
    Maybe you should of thought about training after you had gone through puberty.

    If everyone made a thread about not being able to build shoulder mass at seventeen the server would explode.
    Wtf, so rude...
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    It's not genetics. It's lack of intensity, crappy exercise selection, form, mmc, or any other variables.


    I personally like to do one compound and one iso per deltoid head. Example:

    Anterior: Shoulder press & front raise
    Lateral: Wide grip upright row and Lateral raises
    Posterior: Face pulls and bent over laterals or reverse pec deck.


    The compounds I prefer to do in the 6-10 range, and the isos in the 10-15 range. 3 work sets each.
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    Originally Posted by denbrkln View Post
    Wtf, so rude...
    If you could see the amount of threads started by people who lack a little patience you would see my frustration is justified.

    There is no one exercise which is going to make you shoulders blow up. All it takes is time and hard work.
    A pattern in the chaos.
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    Originally Posted by flangmasterj View Post
    If you could see the amount of threads started by people who lack a little patience you would see my frustration is justified.

    There is no one exercise which is going to make you shoulders blow up. All it takes is time and hard work.
    Keeping the same exercises will make me plateau. Variation is the key. This is why im looking for new shoulder exercises.
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