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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Thread: Need help adding shoulder mass!
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06-18-2010, 03:25 PM #1
Need help adding shoulder mass!
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06-18-2010, 03:29 PM #2
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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06-18-2010, 03:40 PM #3
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06-18-2010, 03:47 PM #4
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06-18-2010, 03:49 PM #5
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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06-18-2010, 03:49 PM #6
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06-18-2010, 03:51 PM #7
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06-18-2010, 03:54 PM #8
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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06-18-2010, 04:13 PM #9
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06-18-2010, 04:20 PM #10
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06-18-2010, 04:21 PM #11
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06-18-2010, 04:23 PM #12
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06-18-2010, 05:51 PM #13
- Join Date: Mar 2006
- Location: London, United Kingdom (Great Britain)
- Age: 38
- Posts: 4,342
- Rep Power: 5058
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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06-18-2010, 06:06 PM #14
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 youhttp://forum.bodybuilding.com/showthread.php?p=552584973#post552584973
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06-18-2010, 08:49 PM #15
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06-19-2010, 02:53 AM #16
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06-19-2010, 03:17 AM #17
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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06-19-2010, 10:59 AM #18
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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06-19-2010, 11:09 PM #19
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06-20-2010, 01:23 AM #20
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06-20-2010, 01:51 AM #21
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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06-20-2010, 01:53 AM #22
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06-20-2010, 01:55 AM #23
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06-20-2010, 02:14 PM #24
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06-20-2010, 02:33 PM #25
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06-20-2010, 02:43 PM #26
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06-20-2010, 02:50 PM #27
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06-20-2010, 03:06 PM #28
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,577
- Rep Power: 179271
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.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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06-20-2010, 03:32 PM #29
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06-20-2010, 03:43 PM #30
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