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  1. #1
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    lagging shoulders.

    shoulders are a very weak point.

    shoulder or military press will never increase with weight. ive tried high reps, low reps, high sets, low sets, sitting, standing, barbell, dumbell. hitting them once a week, twice a week. i could probably curl 25 pounds dumbells for more reps than shoulder pressing them. any suggestions or a routine that is based on working the shoulders?

    i am aiming to get them fulller and wider.
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  2. #2
    Registered User braden101's Avatar
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    Do you do any lifts targetting the side and rear delts?
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  3. #3
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    Keep focusing on HEAVY overhead presses i.e. 3-5 reps and also add in BTN push presses, these worked great for building my shoulders and traps.
    Live dangerously and you live right.
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  4. #4
    Registered User henmaniac87's Avatar
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    Honesty you'd probably benefit from doing less direct shoulder work than youre doing now. My Shoulders are my best muscle group, they are bigger than many people's that significantly out weigh me because of their development. That being said I only do 3 sets of direct work for them ONCE a week. That's it. The reason being that your shoulders are worked very hard when you train chest (anterior. delt) and back (posterior. delt) so the only head I need to directly focus on is the medial delt, which I hit with either some type of lateral or shoulder press.

    Less is more, my friend, Less is more
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  5. #5
    Registered User Jippo's Avatar
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    Originally Posted by henmaniac87 View Post
    Honesty you'd probably benefit from doing less direct shoulder work than youre doing now. My Shoulders are my best muscle group, they are bigger than many people's that significantly out weigh me because of their development. That being said I only do 3 sets of direct work for them ONCE a week. That's it. The reason being that your shoulders are worked very hard when you train chest (anterior. delt) and back (posterior. delt) so the only head I need to directly focus on is the medial delt, which I hit with either some type of lateral or shoulder press.

    Less is more, my friend, Less is more

    Have to disagree. I think working weak areas more frequently is much more effective.
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  6. #6
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    Originally Posted by braden101 View Post
    Do you do any lifts targetting the side and rear delts?
    I do lateral raises, 3-4 sets of 8-12. I never really knew what to do for real delts, so i never worked them as much as others. but recently ive been doing reverse flies once a week for shoulders.
    Originally Posted by Jippo View Post
    Keep focusing on HEAVY overhead presses i.e. 3-5 reps and also add in BTN push presses, these worked great for building my shoulders and traps.
    I was doing heavy overhead presses. i could never make it past 35 pounds for dumbells lol.. its pathetic. i was stick at 35 for a couple months and havn't gotten any more weight on it.
    Originally Posted by henmaniac87 View Post
    Honesty you'd probably benefit from doing less direct shoulder work than youre doing now. My Shoulders are my best muscle group, they are bigger than many people's that significantly out weigh me because of their development. That being said I only do 3 sets of direct work for them ONCE a week. That's it. The reason being that your shoulders are worked very hard when you train chest (anterior. delt) and back (posterior. delt) so the only head I need to directly focus on is the medial delt, which I hit with either some type of lateral or shoulder press.

    Less is more, my friend, Less is more
    I was only doing shoulder presses once a week, and i was in the same issue. than i tried to do them 2x a weeek. sameee issue
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  7. #7
    Registered User SupaaJ's Avatar
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    Originally Posted by Jippo View Post
    Have to disagree. I think working weak areas more frequently is much more effective.
    This.


    OP, how often have you targeted your shoulders? And with what recent set up?
    EDIT: Just saw post above. Ok, so you train with dumbbells (35's) one time a week?

    Start doing only Barbell standing movements. To the front on Monday, to the rear on Wednesday, and then back to the front on friday. Feel free to adjust grip width and how much body english you do via leg drive. If you can (all out effort) do 95 lbs for 5 reps then start below that and vary efforts each time you train delts. Keep alternating through front to back pressing mon, wed, fri every week. If you don't add tons of strength and size in 8 weeks I'll eat my shorts. Really I will.
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  8. #8
    Registered User braden101's Avatar
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    Originally Posted by Jippo View Post
    Have to disagree. I think working weak areas more frequently is much more effective.
    I agree with this.

    Try some cable face pulls or some rear delt rows for those rear delts.

    and imo upright rows or high pulls are more effctive than lateral raises.
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  9. #9
    Registered User Engineer_Guy's Avatar
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    Originally Posted by henmaniac87 View Post
    Honesty you'd probably benefit from doing less direct shoulder work than youre doing now. My Shoulders are my best muscle group, they are bigger than many people's that significantly out weigh me because of their development. That being said I only do 3 sets of direct work for them ONCE a week. That's it. The reason being that your shoulders are worked very hard when you train chest (anterior. delt) and back (posterior. delt) so the only head I need to directly focus on is the medial delt, which I hit with either some type of lateral or shoulder press.

    Less is more, my friend, Less is more
    At 145 I doubt any muscle group you have is bigger than someone who significantly outweighs you.
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  10. #10
    Registered User jaminoodlesoup's Avatar
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    OP, I agree with BrbAtTheGym. I also have weak shoulders compared to the rest of my body. For the first year I lifted I did all kinds of shoulder exercises EXCEPT for barbell overhead presses. I could never get past 45lb dumbells. I just started doing bb presses 6 weeks ago and I'm already seeing gains.
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    Originally Posted by henmaniac87 View Post
    Honesty you'd probably benefit from doing less direct shoulder work than youre doing now. My Shoulders are my best muscle group, they are bigger than many people's that significantly out weigh me because of their development. That being said I only do 3 sets of direct work for them ONCE a week. That's it. The reason being that your shoulders are worked very hard when you train chest (anterior. delt) and back (posterior. delt) so the only head I need to directly focus on is the medial delt, which I hit with either some type of lateral or shoulder press.

    Less is more, my friend, Less is more
    Please stop giving advice.
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  12. #12
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    I know I am gonna get neg repped for saying this but try heavy club swings. They hit every shoulder muscle and alot of other muscles as well.
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  13. #13
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    Originally Posted by BrbAtTheGym View Post
    This.


    OP, how often have you targeted your shoulders? And with what recent set up?
    EDIT: Just saw post above. Ok, so you train with dumbbells (35's) one time a week?

    Start doing only Barbell standing movements. To the front on Monday, to the rear on Wednesday, and then back to the front on friday. Feel free to adjust grip width and how much body english you do via leg drive. If you can (all out effort) do 95 lbs for 5 reps then start below that and vary efforts each time you train delts. Keep alternating through front to back pressing mon, wed, fri every week. If you don't add tons of strength and size in 8 weeks I'll eat my shorts. Really I will.
    Originally Posted by jaminoodlesoup View Post
    OP, I agree with BrbAtTheGym. I also have weak shoulders compared to the rest of my body. For the first year I lifted I did all kinds of shoulder exercises EXCEPT for barbell overhead presses. I could never get past 45lb dumbells. I just started doing bb presses 6 weeks ago and I'm already seeing gains.
    thanks for the replies.

    ill switch to standing barbell 3x a week like you said.

    ive been doing barbell/dumbell movements the whole time. when i was doing barbell i could only rep 75 pounds for the barbell for 5-8.

    but maybe doing it 3x a week is what i need.

    also i never really trained my rear delts directly untill 3 weeks ago. could that be a major factor?
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  14. #14
    Cor Cor's Avatar
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    Obviously when you asked a question like this you'll get varied responses. But my favorite shoulder exercises right now are front lateral raises with a straight bar with full range of motion.

    Standing up, take the bar and let it hang in your hands with palms facing you and raise the bar with your arms straight all the way over your head and at the top palms should be facing away.
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