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  1. #1
    Registered Boss MG5's Avatar
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    Shoulders Will Not Grow

    My shoulders are lagging badly, my chest overpowers them, and they just will not grow, probably my worst body part. Anyone have any tips or techniques that they find work for them?

    I'm always switching it up, but heres just an example of what a one of my shoulder workouts will look like.

    DB Shoulder Press: 3x10,8,6
    Behind The Neck Press: 3x12,10,8
    DB Front Raises: 3x15,12,10
    DB/Cable Lateral Raises: 4x8-12
    DB Rear Delt Flyes: 3-4x10-12

    My db shoulder press strength is decent. I've hit 80's for 10 (I think thats not bad?) but my BB military press is awful. Can only get 175x3 and I've never been able to hit my BW for at least 1 rep. I've hit 185 before on mp but back when I weighed like 205, now that I'm 185-190 I don't think I could get it. Maybe, but I would not be able to rep it.

    I used to do shoulders with chest but for the past 10 months theyve had their own day.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2
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    Originally Posted by MG5 View Post
    My shoulders are lagging badly, my chest overpowers them, and they just will not grow, probably my worst body part. Anyone have any tips or techniques that they find work for them?

    I'm always switching it up, but heres just an example of what a one of my shoulder workouts will look like.

    DB Shoulder Press: 3x10,8,6
    Behind The Neck Press: 3x12,10,8
    DB Front Raises: 3x15,12,10
    DB/Cable Lateral Raises: 4x8-12
    DB Rear Delt Flyes: 3-4x10-12

    My db shoulder press strength is decent. I've hit 80's for 10 (I think thats not bad?) but my BB military press is awful. Can only get 175x3 and I've never been able to hit my BW for at least 1 rep. I've hit 185 before on mp but back when I weighed like 205, now that I'm 185-190 I don't think I could get it. Maybe, but I would not be able to rep it.
    from what ive heard of shouldet react great with very high reps ex 12-15 but maybe its your genetics? idk good luck
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  3. #3
    Registered User Rasputin4's Avatar
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    How much are you benching?

    Is your DB shoulder press standing or seated?
    Last edited by Rasputin4; 05-16-2012 at 08:54 AM.
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  4. #4
    Registered Boss MG5's Avatar
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    Originally Posted by Rasputin4 View Post
    How much are you benching?

    Is your DB shoulder press standing or seated?
    My bench isn't too great either. Idk my max right now. Last time I maxed out I got 305 at 205 body weight. Now that I'm 185ish, 190 tops I doubt I can even get 300. Probably around 285. And DB shoulder press is seated.
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  5. #5
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    Here are some less traditional ideas.

    Lsits
    Tucked planches
    handstands
    (x4 max effort)



    say what you will but I've been getting amazing pumps in my shoulders after doin these.
    -Chasing The Pump-

    Whether you take a doughnut hole as blank space or as an entity unto itself is purely a metaphysical question and does not affect the taste of the doughnut one bit - Murakami
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  6. #6
    Registered User Rasputin4's Avatar
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    Originally Posted by MG5 View Post
    My bench isn't too great either. Idk my max right now. Last time I maxed out I got 305 at 205 body weight. Now that I'm 185ish, 190 tops I doubt I can even get 300. Probably around 285. And DB shoulder press is seated.
    A bench max or 285 and seated dumbbell overhead press of 80s x 10 really doesn't sound very disproportionate.
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  7. #7
    Registered User mclarengts's Avatar
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    have you tryied FST7 on them ?
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  8. #8
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    Originally Posted by Rasputin4 View Post
    A bench max or 285 and seated dumbbell overhead press of 80s x 10 really doesn't sound very disproportionate.
    Strength wise maybe not but I'm talking about the size of my shoulders compared to my chest.

    Originally Posted by mclarengts View Post
    have you tryied FST7 on them ?
    No, I've heard about it but never tried it. I'll give that a try for a while.
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  9. #9
    Registered User mclarengts's Avatar
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    i did it with Kris Gethins 12 week plan i like it, im on day 31
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  10. #10
    Registered User tidnab's Avatar
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    Try push press?
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  11. #11
    Registered User JJinSS's Avatar
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    add in the upright rows. those are the ****.

    try arnold presses too, but idk where u would fit all that. I don't really think the front raises are that necessary. i think they are literally like super super specific tiny detail touch up exercise.

    as for rear dealt try it on the pec dec fly machine. or try the rear delt row with a DB.
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  12. #12
    Registered Boss MG5's Avatar
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    Originally Posted by tidnab View Post
    Try push press?
    Been thinking about it but it seems like an exercise more geared towards athletes and olympic style lifting. Seems like theres better options for bodybuilding purposes. Could be totally wrong.

    Originally Posted by JJinSS View Post
    add in the upright rows. those are the ****.

    try arnold presses too, but idk where u would fit all that. I don't really think the front raises are that necessary. i think they are literally like super super specific tiny detail touch up exercise.

    as for rear dealt try it on the pec dec fly machine. or try the rear delt row with a DB.
    Yeah I'll start throwing upright rows into my routine. I've only done them once. I do arnold presses too sometimes. Like I said, I'm always switching it up and making changes. Even though rear delts are actually by far the most developed part of my shoulders which is unusual for most people I'll have to give those rear delt db rows a try. I usually do db rear delt flyes.
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  13. #13
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    Have you been working on your MMC with shoulders? Perhaps other muscles are dominating your movements. Maybe try some static contractions where you're consciously keeping your shoulders squeezed so you know they are working.
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  14. #14
    Registered User tidnab's Avatar
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    Originally Posted by MG5 View Post
    Been thinking about it but it seems like an exercise more geared towards athletes and olympic style lifting. Seems like theres better options for bodybuilding purposes. Could be totally wrong.
    I used to do lots of heavy PPs in my shot put training days. Shoulders blew up like crazy. YMMV.
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  15. #15
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    Plenty of isolation-style work (with high volume/intensity) works well for many, including me. I don't even perform overhead presses anymore.
    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
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    I support the upright row idea, it is one that has been a big factor for me. I also support the diet idea, if you eat land lift ike crazy you will grow.
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  17. #17
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    Originally Posted by MG5 View Post
    Strength wise maybe not but I'm talking about the size of my shoulders compared to my chest.
    I'd go higher rep - like 15 instead of 10 - on your shoulder lifts, then.

    Your pecs look ahead of the game, man, what have you been doing for them?
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  18. #18
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    your shoulders look fine to me
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  19. #19
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    Originally Posted by Rasputin4 View Post
    I'd go higher rep - like 15 instead of 10 - on your shoulder lifts, then.

    Your pecs look ahead of the game, man, what have you been doing for them?
    Almost always start out with incline, either db or bb, I always switch it up, a lot of variety. I'm always switching back and forth between bb and db and using all angles. incline, flat and decline. I always include some variation of flyes and go pretty heavy , usually around 5 reps on weighted dips.

    Originally Posted by oldballs View Post
    your shoulders look fine to me
    they're not
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  20. #20
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    Originally Posted by tidnab View Post
    I used to do lots of heavy PPs in my shot put training days. Shoulders blew up like crazy. YMMV.
    Bolded for emphasis. PPs may have some good carryover to OHPs.
    The more that you read, the more things you'll know.
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  21. #21
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    Originally Posted by MG5 View Post
    My shoulders are lagging badly, my chest overpowers them, and they just will not grow, probably my worst body part. Anyone have any tips or techniques that they find work for them?

    I'm always switching it up, but heres just an example of what a one of my shoulder workouts will look like.

    DB Shoulder Press: 3x10,8,6
    Behind The Neck Press: 3x12,10,8
    DB Front Raises: 3x15,12,10
    DB/Cable Lateral Raises: 4x8-12
    DB Rear Delt Flyes: 3-4x10-12

    My db shoulder press strength is decent. I've hit 80's for 10 (I think thats not bad?) but my BB military press is awful. Can only get 175x3 and I've never been able to hit my BW for at least 1 rep. I've hit 185 before on mp but back when I weighed like 205, now that I'm 185-190 I don't think I could get it. Maybe, but I would not be able to rep it.

    I used to do shoulders with chest but for the past 10 months theyve had their own day.
    Too much bull**** accessory work. Military press and/or DB presses. Heavy, progressive workloads, hitting them 2x a week.

    Behind the neck presses? Really dude? Cut those out completely.

    I stopped doing isolation rear delt work a long time ago. I find it unnecessary as well. If you are doing heavy deads, presses, and rows, they get hit hard enough.

    Above all and most importantly, you're probably not eating enough. Are you tracking calories and macros? If not, address this problem first or you're just wasting time in the weight room.

    Good luck
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    Registered User carcayawarrior's Avatar
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    Try bent arm lateral raises. I swore lateral raises were useless for me, but it was my angle of attack. I just had to let some give go in the elbow and I found my sweet spot.
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    How many and what types of girls are you getting with a physique like that at 19?
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    Try HIT training.....triple drops....and or fst-7
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    Originally Posted by Ryan314 View Post
    Too much bull**** accessory work. Military press and/or DB presses. Heavy, progressive workloads, hitting them 2x a week.

    Behind the neck presses? Really dude? Cut those out completely.

    I stopped doing isolation rear delt work a long time ago. I find it unnecessary as well. If you are doing heavy deads, presses, and rows, they get hit hard enough.

    Above all and most importantly, you're probably not eating enough. Are you tracking calories and macros? If not, address this problem first or you're just wasting time in the weight room.

    Good luck
    Why do you say drop the behind the neck press? I see it in a lot of routines, I love them, and I feel like they're good. I know youre more prone to injure yourself doing them but I've never had a problem with them. And doing shoulders 2x a week would be too much for me. They already get hit hard on chest day. Pretty sure I'm eating enough. Thanks for your input though. Good to hear all these different opinions.



    Originally Posted by carcayawarrior View Post
    Try bent arm lateral raises. I swore lateral raises were useless for me, but it was my angle of attack. I just had to let some give go in the elbow and I found my sweet spot.
    Yeah might try this. I've watched vids of other bbers/fitness models and some seem to do it this way. It'd be good to try something new

    Originally Posted by bbcomuser View Post
    How many and what types of girls are you getting with a physique like that at 19?
    Haha a good amount and good quality. I'm picky though so I've said no to many that I now wish I didn't lol. Gotta lower standards a bit.

    Originally Posted by dcs1231 View Post
    Try HIT training.....triple drops....and or fst-7
    Will give it a try. My last shoulder workout I kept rest periods to about 1 minute on almost everything and I had a lot better pump in my shoulders. Doesn't necessarily mean they'll grow but it felt better. Going try dropsets and supersets too. And probably FST7 soon.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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