How to build big, round shoulders.

[KReyn]

I've always kind of used the same shoulder routine. I start off with presses then move to front raises, lat raises, then some sort of rear delt exercises. I always like to switch up the exercises and rep ranges but that basic pattern of exercises has always been my go to. Not the best pic of my delts but it's the only one I have right now.

[SexyBack1]

I've always kind of used the same shoulder routine. I start off with presses then move to front raises, lat raises, then some sort of rear delt exercises. I always like to switch up the exercises and rep ranges but that basic pattern of exercises has always been my go to. Not the best pic of my delts but it's the only one I have right now.

Looks solid man, gj

[microsuede]

posting to read later

[IgnisAurumLapis]

Dumbbell Shoulder Press drop sets do wonders.. if you can fight through the burn.
Weight plate Steering Wheels burn like a bitch too.

[SexyBack1]

Dumbbell Shoulder Press drop sets do wonders.. if you can fight through the burn.
Weight plate Steering Wheels burn like a bitch too.

Yeah I like them aswell

[TehCrab]

You made a good point about how no-one ever mentions that their shoulders are "too big". Will do shoulders more often now...

Someone post pics of Lazar Angelov's shoulders of peace. Saw a pic today fuuuuaarrr myron

[SexyBack1]

You made a good point about how no-one ever mentions that their shoulders are "too big". Will do shoulders more often now...

Someone post pics of Lazar Angelov's shoulders of peace. Saw a pic today fuuuuaarrr myron

haha, thanks man

[omare5577]

Great info
Subbd

[SexyBack1]

Great info
Subbd

thx

[Ted Nugent]

if you have sh*tty shoulder mobility (tight pecs, biceps tendon, lats) youre not going to be able to get the most out of your delt training, the vast majority of lifters have very bad shoulder/scap mobility and this causes shoulder pain, and a major plateau in shoulder development.

[SexyBack1]

if you have sh*tty shoulder mobility (tight pecs, biceps tendon, lats) youre not going to be able to get the most out of your delt training, the vast majority of lifters have very bad shoulder/scap mobility and this causes shoulder pain, and a major plateau in shoulder development.

Well said

[SabzingeuR]

Thanks, bro!

[MG5]

Other than the basic info posted in the OP, anyone have any good tips for shoulders? Could be anything. I really need them to grow. Most lagging body part by far. In 5 weeks when I stark bulking again for a looong time I'm going to be hitting each muscle group more frequently. Twice a week but less volume.

My workouts change every week but typical shoulder workout:

DB Shoulder Press: 3x8-10
Behind The Neck Press: 3x8-12
DB Front Raises: 3x10-15
DB Lateral Raises: 3-4x10-12
FacePulls: 3x10-12
Upright Rows: 3x10-12

I might be doing too much. I just love the shoulder pump so much lol. Its mainly anterior and medial delts that are lagging. Posterior are actually really good.

[wanaBsedated]

good night sweet rotator cuff

BN presses are fine if you have strong triceps and good shoulder mobility.. some competitive throwers actually do them for rehab, but they have elite level mobility.

Upright rows are fine of you arent internally rotating your shoulder at the top... so going wide with a lighter weight or doing hang pulls wife a wider grip is fine.

[wanaBsedated]

haha, thanks man

actually my shoulders overpowered everything when I was at my biggest.. i looked like a cartoon. Heavy explosive lifting grows my shoulders... that may not work for everyone though, depending on genetics and fiber composition. I used to do lateral raises with 70's, 275 standing press. High rep with 75's etc

my best workout was
- push press heavy to light or seated press - same 3-4 sets
a set or two of higher rep pressing with dumbells
Lateral raises heavy to light - 3 sets
rear raises 2-3 sets
shrugs

Just simple like that

[jljbrah]

if you have sh*tty shoulder mobility (tight pecs, biceps tendon, lats) youre not going to be able to get the most out of your delt training, the vast majority of lifters have very bad shoulder/scap mobility and this causes shoulder pain, and a major plateau in shoulder development.

That, great post op- could add in some mobility movements and definitely some rotator cuff work. Adding in external rotations etc have really improved my shoulder health and also got me through some bench / press plateaus.

[SexyBack1]

Other than the basic info posted in the OP, anyone have any good tips for shoulders? Could be anything. I really need them to grow. Most lagging body part by far. In 5 weeks when I stark bulking again for a looong time I'm going to be hitting each muscle group more frequently. Twice a week but less volume.

My workouts change every week but typical shoulder workout:

DB Shoulder Press: 3x8-10
Behind The Neck Press: 3x8-12
DB Front Raises: 3x10-15
DB Lateral Raises: 3-4x10-12
FacePulls: 3x10-12
Upright Rows: 3x10-12

I might be doing too much. I just love the shoulder pump so much lol. Its mainly anterior and medial delts that are lagging. Posterior are actually really good.

1) the bold is a huge reason behind your shoulder lag
2) your volume is way too much sub upright row with shrugs, and drop the front raises stick to the program and keep adding reps or weight every time whenever you can.

[SexyBack1]

actually my shoulders overpowered everything when I was at my biggest.. i looked like a cartoon. Heavy explosive lifting grows my shoulders... that may not work for everyone though, depending on genetics and fiber composition. I used to do lateral raises with 70's, 275 standing press. High rep with 75's etc

my best workout was
- push press heavy to light or seated press - same 3-4 sets
a set or two of higher rep pressing with dumbells
Lateral raises heavy to light - 3 sets
rear raises 2-3 sets
shrugs

Just simple like that

Your shoulder grow because u found out what works for you.

BN presses are fine if you have strong triceps and good shoulder mobility.. some competitive throwers actually do them for rehab, but they have elite level mobility.

Upright rows are fine of you arent internally rotating your shoulder at the top... so going wide with a lighter weight or doing hang pulls wife a wider grip is fine.

Agreed.

[platinumpike]

heres mine.
seated DB press
arnold press
military press
standing BB press
wing press
front raises
lat raises
rear delts

[Bliek]

stopped reading at behind the neck presses

[VitaCrave]

Other than the basic info posted in the OP, anyone have any good tips for shoulders? Could be anything. I really need them to grow. Most lagging body part by far. In 5 weeks when I stark bulking again for a looong time I'm going to be hitting each muscle group more frequently. Twice a week but less volume.



I might be doing too much. I just love the shoulder pump so much lol. Its mainly anterior and medial delts that are lagging. Posterior are actually really good.

I follow your log and I've noticed one thing; you don't do overhead press (OHP)

In my opinion OHP should be your staple exercise for your anterior deltoids in place of some of the DB stuff you do

[AriesUnleashed]

Came in as I have shoulder day today.

I do all of these movement except facepull. Will add into routine. Thanks OP. My chest/shoulders combo is what makes me stand out from most other lifters, glad I have something to add now! Repped.

[SexyBack1]

stopped reading at behind the neck presses

you didn't read my warning on it?

I follow your log and I've noticed one thing; you don't do overhead press (OHP)

In my opinion OHP should be your staple exercise for your anterior deltoids in place of some of the DB stuff you do

Pretty good advice

Came in as I have shoulder day today.

I do all of these movement except facepull. Will add into routine. Thanks OP. My chest/shoulders combo is what makes me stand out from most other lifters, glad I have something to add now! Repped.

Thanks man, facepull is one of the most beneficial movements probably comes in 2nd after Seated DB Press for me.

[SexyBack1]

Bump

[RepTillFailure]

i'd stay away from behind the neck shoulder press. I do not have rotator cuff problem but its better be safe than sorry.

[jumpman023]

In for later

[Shockw4ve]

Subscribed, will implement some of these in next weeks workout. Thx Op

[KosanFalcon]

Good post OP. I'll hit you with some more reps when I can.

[Love-Feet]

Excersizes are secondary to learning how to actually lift using the deep fibraz

4 second negative/press, ends delts

[SexyBack1]

i'd stay away from behind the neck shoulder press. I do not have rotator cuff problem but its better be safe than sorry.

BN presses are fine if you have strong triceps and good shoulder mobility.. some competitive throwers actually do them for rehab, but they have elite level mobility.

This ^

Good post OP. I'll hit you with some more reps when I can.

haha, thanks man