Shoulders- what are some good mass building exercises

[supracar865]

ok, obviously the first thing everyone is gonna say is Military press. Ive been been making great progress with my shoulders, they are growing quick. I find that military press is the only exercise i feel is doing the most. Here is my routine, its been effective but it can always be better right?

MIlitary Press- 10@50 9@55 7@55
Laterals- 10@20 9@20 10@17.5
Rear delt machine- 10@22.5 10@22.5 (new machine, kinda awkward.)
Rear delts on fly machine- 10@80 10@80 10@80
Shrugs- 10@180 10@250 10@250 10@250
Front Raises- 10@25 10@20 10@20
Military Press machine- 10@175 10@185

i ussually do 4 days a week: shoulders, chest, back, and legs...and some isolation in there.
Im doing Deadlifts and squats and chest, but this is a seperate day just for my shoulders. I have a hard time hitting them as hard as i do my other muscles.

Thanks in advance.

[supracar865]

I have long arms so i dont know if that matters...less weight arms straight or more weight arms bent like i see some people do.
Since i have long arms i find i have to do pretty low weight...maybe just cause my shoulders are still weak.

I have noticed alot of people bending the arms. Is this better or the same?
or just so people can lift more?!? i know its alot easier because there is less leverage.

Thanks again guys.

Check out my journal.

[FarEastBeast]

Personally, I'd take out one of the rear delt movements (alternate 'em workout to workout) and put in dumbbell presses. Those are next best for delt mass after military presses.

[eggy_wont_grow]

u can search for DD's link on delt exercises. hes got some innovative stuff right there.

myself, i prefer to stick primarily to seated/standing military presses with bb/db, and other stuff like rack military presses, push presses, and bb rows for rear delts.

got delts?

[Titan1969]

IF your getting stronger and bigger dont change a thing until it stops. I see this as one of the BIGGEST mistakes people make in the gym. They cant stick with one routine and then wonder why they cant figure out whats wrong. YOu may have found you best routine for your life or until next month...but dont change it if it works!

[exfatman]

IF your getting stronger and bigger dont change a thing until it stops. I see this as one of the BIGGEST mistakes people make in the gym. They cant stick with one routine and then wonder why they cant figure out whats wrong. YOu may have found you best routine for your life or until next month...but dont change it if it works!

Not exactly. A few of the biggest mistakes are...too much volume, not enough rest, trying finishing or shaping exercises before there is any mass to shape.

[icepack]

may sound daft but what i do is train shoulders as usual on monday. and on thursday do a few sets of handstand pushups.

my shoulders have come on big time and all im using is body weight for the exercise.

[FarEastBeast]

IF your getting stronger and bigger dont change a thing until it stops. I see this as one of the BIGGEST mistakes people make in the gym. They cant stick with one routine and then wonder why they cant figure out whats wrong. YOu may have found you best routine for your life or until next month...but dont change it if it works!

I find this post especially worth quoting. Titan makes a fairly simple point, but maybe for that reason it is so often overlooked or disregarded. If it ain't broke, don't fix it!

[supracar865]

Thanks for the help guys. Ive been on this routine for atleast a month. I know that shocking the muscles and mixing it up is Key, so i just want to avoid the plataeu(spell?) all together.

I just seems that MP is the only one that i really feel working the muscles, and maybe my rear delt exercises because they were non-existent and now im starting to fill them in.

I will try some barbell MP maybe to. Thanks again

[alex.p]

Titan is right that if you're gaining dont change it. Beware of overtrainging shoulders though, you might want (if you hit a plateau) to just stick to one pressing movement - Arnold Presses got me out of a rut - and keep with side laterals and maybe some front and rows. Just keep going

[snoopy1505]

my shoulder workout is putting alot on quick. Im doing military press,front raise,side rais and up rights. Great gains im seeing from this

[Vadim Beliaev]

Too many exercises. U only need 1 type of shoulder press. So drop that machine press for now.
U only need 1 exercise for rear delts - do face pulls. Them > rear laterals IMO.
Front raise isnt needed unless your front delts are weak or need more definition when preparing for a show. Your front delts get ample work from all the pressing u do.
So this leaves you with-
Military press (alternate this and dumbbell military press)
Side laterals
Face pulls
Shrugs

Done!

[msia]

This is my shoulder routine:

Tuesday

Military Press
Upright Rows
Side Laterals
Bent-over Raise

Behind-the-neck Shrugs
DD Shrugs

Friday

DD Shoulder Press
Front Laterals
Side Laterals
Rear Deltoid Machine

BB Shrugs
DD Shrugs

[gympunk]

The combo of me starting Deads (these hit about a million muscles) along with Rear Delt Laterals made a huge difference over the course of a year

[DiamondDelts]

This is my shoulder routine:

Tuesday

Military Press
Upright Rows
Side Laterals
Bent-over Raise

Behind-the-neck Shrugs
DD Shrugs

Friday

DD Shoulder Press
Front Laterals
Side Laterals
Rear Deltoid Machine

BB Shrugs
DD Shrugs

DD shrugs? DD Shoulder press? Am I missing something here?

[kethnaab]

holy **** man, you do alot of damn exercises for your shoulders

try doing the hanging clean and press

start position - the standing position of the deadlift (i.e. at the 'top')

from there, squat slowly downward keeping your chest and shoulders upright. once the bar is just about knee level, stand up and shrug HARD, and flip the weight up to your upper chest. from there perform an overhead push-press

then lower the weight back down in a controlled 2-step motion (Down to upper chest, then down to the start position)

a few sets of those, and you will rapidly learn that the rest is pretty much worthless.

[exfatman]

holy **** man, you do alot of damn exercises for your shoulders

try doing the hanging clean and press

start position - the standing position of the deadlift (i.e. at the 'top')

from there, squat slowly downward keeping your chest and shoulders upright. once the bar is just about knee level, stand up and shrug HARD, and flip the weight up to your upper chest. from there perform an overhead push-press

then lower the weight back down in a controlled 2-step motion (Down to upper chest, then down to the start position)

a few sets of those, and you will rapidly learn that the rest is pretty much worthless.

Damn...just tried some chinning shrugs with a neutral grip. I managed to do 3 reps but....the inhumanity