Need help on changing up my shoulder workout. Need some stuff to shock my muscles. I usually do 4 sets of seated or military press. 3 sets front raises. 3 sets lateral raises. 3 sets for rear delts either reverse flys or reverse pec deck. Then for traps i do 3 sets barbell shrug and 2 sets dumbell. SOmeone have a good workout I could use or point me in a direction to shick my muscles into growth.
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Thread: Shoulder workout
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02-11-2010, 09:26 AM #1
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Shoulder workout
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02-11-2010, 09:49 AM #2
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You have a very solid routine there. Changing it up does not mean you have to find new exercises. You can change the order of things a little to get the 'shock' you are seeking. For example, do lateral raises before you perform your pressing movements for a good pre-exhaust. Or rather than a set of 10 reverse dumbbell flys, do 6 reps with an increased weight. I have a very similar routine as yours (except I don't do front raises but do two rear delt movements) and haven't reached stagnation due to small changes like those I suggested.
Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
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02-11-2010, 09:52 AM #3
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02-11-2010, 10:09 AM #4
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Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
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02-11-2010, 10:10 AM #5
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02-11-2010, 10:20 AM #6
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02-11-2010, 10:31 AM #7
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02-11-2010, 11:07 AM #8
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02-11-2010, 11:18 AM #9
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I was just curious as to what level of development you achieved and was going to ask how long you had performed them. If your suggestions holds water under scrutiny, it would give me much food for thought. Just trying to learn here
I also read from a very good author that upper pecs and rear delts are typical weak spots in amateur-level bodybuilding competitors. With that in mind, I always make an extra effort during my lifts to ensure I'm not one of those guys when the time comes for me to step on stage.Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
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02-11-2010, 11:32 AM #10
well guys, you all sound like rookie like me. I have did good job gaining strength and muscle mass all around but my problem is that my upper traps builds its size fast while I train my delts all around. I did everything to train my delts, my traps comes with it which I do NOT want it involved. My traps are already ahead of my upper body muscle mass. Do you guys have any idea how and which routine that helps the delts without touching the traps? The only thing I found is overhead presses but now researchers saying it hurts the shoulder rotatory cuffs. I have had surgery on my cartilage on my left shoulder back in 92 from dislocating it in football. I did everything such like you guys mentioned above. Even I did lower cable delt raises (singles not doubles) to avoid the traps but my traps are now connected to all my upper body.. anything I do there, traps tags along. It is making my shoulders look small. I need to train them to make it come in right size and strength.
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02-11-2010, 12:35 PM #11
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02-11-2010, 12:50 PM #12
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02-11-2010, 02:40 PM #13
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02-12-2010, 12:37 AM #14
thanks guys for that advice but they didnt work either. I did that already..I think it is something to do with my body positioning. I have two books that tells all this and I noticed the delts workout doesnt always involve the traps, so I tried those.. but I think my traps are more connected then separated so I am going to find something odd that works. I did drop some weigh to avoid. doesnt work. So I will have to ask my gym owner or his trainer to watch to see if they can catch the problem.
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