How to build big, round shoulders.

[xRedStaRx]

i can confirm i do all the exercises posted in op

Woah, post a proper full pic so I can fap to it.

semi-srs.

[SexyBack1]

A year ago I went too heavy on db shoulder press, my left arm failed and the db rotated my arm backwards. I also was benching way too heavy way too often. I now get snap action in my left rotator and some strain (not pain, but feels unstable) but I cannot exactly identify where (bicep tie in? medial head?)

I have been doing OH pushpress, leaning lateral raises and lots of facepulls

TBH im scared of DB shoulder press but everyone states its one of the best shoulder builders. By the time I kick up the weight and get a few reps my form feels entirely unstable.

insight?

Do as much weight as you can for the desired reps goal while in full control over the exercise

and DB press are fine as long as you follow the previous tip.

[SexyBack1]

In for later. Advice on no. of reps and sets that are best for shoulders? majority of people will seem to say higher reps?

I left the rep part because I learned that everybody is slightly different. You need to experiment and see what works best for you. But in general i like to do 3-4 sets 6~8 reps on the compound exercises except the Face Pull(read the instructions i wrote about it) and 2-3 sets 8~12 reps in the isolation movements. this works best for me.

[aTeam_]

Nice job OP

[Dasser]

mirin back development op, gonna hit shoulders tomorrow morning.

[Oko93]

Followed your back routine - deadlifts (leg days), will give this a go next week, did shoulders today

[SexyBack1]

Nice job OP

mirin back development op, gonna hit shoulders tomorrow morning.

Followed your back routine - deadlifts (leg days), will give this a go next week, did shoulders today

thank you guys

[SexyBack1]

some good, some less good advice in here imo.

elaborate more.

[Cakky1]

Isn't this DiamondDelts guide from a few years ago?

[SexyBack1]

Isn't this DiamondDelts guide from a few years ago?

What? not sure what is this lol but i just wrote this article today.

[SexyBack1]

Appreciate the response! I am incorporating more rear delt workouts since they are lacking but do you think reverse pec deck + rear delt raises is too much / overtraining? I am trying to hit them hard as possible.

Routine:

Seated DB shoulder press
military press
lateral raise
reverse pec deck
face pulls
and will include the rear delt raises

No they aren't too much. you need to experiment and monitor the results tho, because people's body responses vary.

About over training this is always over-looked over-training doesn't happen in a single muscle group it is state that happens to your body if the recovery doesn't meet the volume of training. check "over-training" on Wikipedia for more info

[Dion22K]

cliffs of thread: How To Build Big Round Shoulders
-shoulder exercises

[deadhead6391]

Surprisingly people have told me that my shoulders are too big. I was like wut? Delts overpowering arms is more aesthetic IMO.

[SexyBack1]

Surprisingly people have told me that my shoulders are too big. I was like wut? Delts overpowering arms is more aesthetic IMO.

Agreed.

[Turd Ferguson]

How about weekly volume? If you train shoulders correctly, is once a week enough or is it OK to go twice a week?

EDIT: EXample: I do shoulders on Monday. Would it be OK to do, maybe just lateral raises on Wed or Fri if I feel they're lagging?

[SexyBack1]

How about weekly volume? If you train shoulders correctly, is once a week enough or is it OK to go twice a week?

EDIT: EXample: I do shoulders on Monday. Would it be OK to do, maybe just lateral raises on Wed or Fri if I feel they're lagging?

Training twice a week is best for a novice or intermediate lifter unless you are an accomplished lifter(those have such slow recovery due to lifting weights close to their genetic limits) you should be hitting each body part at least twice a week, i'd go easier on the volume tho.

[Turd Ferguson]

Training twice a week is best for a novice or intermediate lifter unless you are an accomplished lifter(those have such slow recovery due to lifting weights close to their genetic limits) you should be hitting each body part at least twice a week, i'd go easier on the volume tho.

You mean for each session, go lighter on the volume if you're going to do them twice per week?

[SexyBack1]

You mean for each session, go lighter on the volume if you're going to do them twice per week?

If you are going to train twice a week do less volume for each season. I would still do my regular 20 sets( if they were 20) but divide them on the two seasons, matter of fact i did ran an upper/lower split for years though it i used to do DB Seated Shoulder Press x2 sets and Side Lateral Raises x2 sets for upper A, and did BTN BB Press and face pull 2 sets each aswell for upper day B for total 8 sets per week and it gave me awesome gains.

[TranceOfPeace]

Who the fuk does shoulders? Bishes don't give a fuk about shoulders. Whatever shoulder work I get is from bench press. Good enough for me.

[Turd Ferguson]

If you are going to train twice a week do less volume for each season. I would still do my regular 20 sets( if they were 20) but divide them on the two seasons, matter of fact i did ran an upper/lower split for years though it i used to do DB Seated Shoulder Press x2 sets and Side Lateral Raises x2 sets for upper A, and did BTN BB Press and face pull 2 sets each aswell for upper day B for total 8 sets per week and it gave me awesome gains.

Cool, thanks man. Realized lately that mine need A LOT of work. Gonna give this a try. Repped earlier.

[M1LD_S]

Good post brah. Pretty basic info but should help a lot of beginners and brahs at a plateau.

[miguel1994]

What's gonna be your next muscle group article/thread about? And when will it be posted?

[SexyBack1]

Good post brah. Pretty basic info but should help a lot of beginners and brahs at a plateau.

Thanks brah

What's gonna be your next muscle group article/thread about? And when will it be posted?

Not sure yet might run a poll, soon as i find time in my hand.

[theyseeme]

actually was thinking about my small shoulders and needed this, thanks. canyou do links to videos of the less obvious exercises?

[SexyBack1]

actually was thinking about my small shoulders and needed this, thanks. canyou do links to videos of the less obvious exercises?

thanks, Just write the name on youtube and iam sure you will find alot of hits.

[SexyBack1]

Bump

[DmZy]

in.

[dizzay20]

funny how people still believe building a muscle up is a great mystery.

lift weights and stimulate the muscle
eat
hope your genetics are good enough

brb trying to make it so complicated.

[Artyforever]

and what exercises would you recommend to do if someone is doing chest delts and triceps one day ?

[SexyBack1]

and what exercises would you recommend to do if someone is doing chest delts and triceps one day ?

provide more info about your routine