Need to increase shoulder size for Figure Comp

Ironmadechik · 10-17-2007, 11:19 AM

Ladies/Gents/trainers:

Do you have a program to increase the size/roundness of my shoulders?

pure_nemesis · 10-17-2007, 12:33 PM

Do front/side dumbbell raises. Start with the dumbbells in front of you and raise them up should height with arms fully extended out...then without lowering them rotate to the side, and then bring them down on your sides. Then lift going in reverse motion...lifting from the sides then rotate to the front and then lower. So on and so forth.

This will give you nice beautifully round shoulders...to start with.

BasRutten · 10-17-2007, 12:42 PM

above movement is nice but to build a round look you have to build muscle so stick with (heavy for you) over head pressing and side laterals, just like they taught you in "how to be a proper lady class" pinkys up with side laterals

Ironmadechik · 10-17-2007, 01:06 PM

Awesome! Thank you both. So front/side raises and heavy overheads.

Right now I am doing front raises @ 15 lb. 4 S/15 R, side raises @ 12 lbs. 4 S/12 R separately; Military Press [bar] @ 40 and 50 lbs. 4 S/12-10 R, and upright rows @ 40 and then 30 lbs. 3 S/12 R with bent over cable raises @ 22.5 lbs. 3 S/12-15R.

Should I do anything different?

dvsness · 10-17-2007, 03:04 PM

You may want to incorporate some lower rep work and some heavier lifts. I also found supersetting half rep DB laterals (too heavy to lift to parallel) with full range DB laterals to be beneficial.

Also, some reading:

http://www.mindandmuscle.net/articles/tim_wescott/delts

http://www.mindandmuscle.net/article...cham/shoulders

Ironmadechik · 10-18-2007, 09:21 AM

Thank you for your suggested reading articles....I've printed them for today's reading!

Beefcake Girl · 10-18-2007, 10:15 AM

Quote:

Originally Posted by dvsness

You may want to incorporate some lower rep work and some heavier lifts. I also found supersetting half rep DB laterals (too heavy to lift to parallel) with full range DB laterals to be beneficial.

Also, some reading:

http://www.mindandmuscle.net/articles/tim_wescott/delts

http://www.mindandmuscle.net/article...cham/shoulders

I do these too! Good stuff

Also, do not forget those rear delts....it completes your physique and a good rear delt pops in your side pose and your back shot!

Do rear delt laterals with the dumbells or machine or rear delt rope pulls...I do heavy weights but I do higher reps on these exercises...

Ironmadechik · 10-18-2007, 11:40 AM

Wow, like your comp history. I have contacted M. Davies via e-mail for a nutritional and training program and advised that I will submit my questionaire/pix and $ in Nov.

From the website, I see some awesome results.

Im hesitant to do this on-line, but Im disciplined and work hard on my own - I look forward to seeing this work for me. You shall see new pix of what M. Davies has done for me real soon!

Italianangel · 11-03-2007, 02:10 AM

You may want to add some handstand presses, those work well for my figure shoulders.

firecracker3 · 11-03-2007, 05:29 AM

Quote:

Originally Posted by Ironmadechik

Wow, like your comp history. I have contacted M. Davies via e-mail for a nutritional and training program and advised that I will submit my questionaire/pix and $ in Nov.

From the website, I see some awesome results.

Im hesitant to do this on-line, but Im disciplined and work hard on my own - I look forward to seeing this work for me. You shall see new pix of what M. Davies has done for me real soon!

Honestly, I trained under Maggie Diubaldo, and though we live in the same city and I COULD see her, I haven't the funds to make this on on-going possibility, so she provides a program and diet for me ... I tell you it works! Provided you are disciplined with the eating and training, Mike will take you where you need to go...good luck, I too will be adding much needed size to my shoulders and arms over the next few months and Maggie's new program is a killer!