Is my shoulders program okay?

[YQrt]

Hello guys,
I feel like my shoulder program is a bit long and I'm not giving a lot for my posterior deltoid
here is the program :
behind the neck barbell shoulder press (smith machine or barbell)(4 sets)
front barbell shoulder press (smith machine or barbell)(4 sets)
side lateral raises (dumbbells)(3 seats)
front lateral raises (dumbbells)(3 seats)
seated-dumbbell-press (dumbbells)(3 seats)
and for my posterior deltoid I do a kind of behind neck pull-ups just short movements from my shoulder to my head (not to touch my middle back) and it works perfectly


What do you guys think of the program?
any advise or recommendation is very welcomed
thank you

[17mahmoods]

what do you squat bench and deadlift and what is your bodyweight?

Also a program can't be judged based on just one day. Post the full routine if you want feedback.

[davisj3537]

^^^

You ever flush a dead fish down the toilet and you cry a little inside while is makes the last swirl around? That's kind of what this reminds me of. Don't flush your shoulders down the toilet man.

[snarfbot]

every major lift hits the shoulders to some degree, so if you have a day for shoulders you are probably overworking them. generally that means that if you have a shoulders day your program is probably bad.

based on all behind the head exercises that is likely true, its a bad program that you made yourself and if you keep doing it you will get hurt.

[sooby]

it's hard to say without seeing your entire program

with that said I agree with snarf; every pushing movement will hit your anterior delts, especially if you bench a lot. Doesn't seem like you have enough posterior delt work and all that BTN chit couldn't possibly be kind to your shoulders.

Take care of your shoulders, an injured shoulder literally takes away every compound movement you can do and you'll be stuck doing leg extensions and leg curls

[TheGymJim]

First thing to throw out is the front raises. Your anterior deltoids get hit with pushing movements anyway (bench, incline bench, overhead presses) so they're redundant and you're just gonna further the imbalance that almost everyone who lifts already has. Side laterals are by far the best way to hit your side delts, and face pulls, reverse flyes or reverse pec dec are all good options for your rear delts.

Additionally, unless you enjoy shoulder injuries, don't neglect your rotator cuffs. Face pulls can help with these as well as rear delts. I would go as far as saying they're essential in every shoulder workout.

Really all you need for shoulders is:

- Any overhead pressing movement
- Side lateral raises
- Face pulls

But again, please show us the rest of your routine for a proper critique.

[italianwarrior7]

way too much volume OP

[YQrt]

what do you squat bench and deadlift and what is your bodyweight?

Also a program can't be judged based on just one day. Post the full routine if you want feedback.

I bench 80kg squat 120kg deadlift 140kg
I'm really new to bodybuilding (few months weighting around 70kg)

^^^

You ever flush a dead fish down the toilet and you cry a little inside while is makes the last swirl around? That's kind of what this reminds me of. Don't flush your shoulders down the toilet man.

lol but How are they flushed exactly ? do you have any recommendation?

[TheGymJim]

I bench 80kg squat 120kg deadlift 140kg
I'm really new to bodybuilding (few months weighting around 70kg)

That's not bad at all @70KG mate!

And as I said before, you just need any overhead pressing movement, side lateral raises and face pulls. 1-2 more exercises won't hurt, but I wouldn't bother with anything front-delt oriented.

[Farley1324]

I bench 80kg squat 120kg deadlift 140kg
I'm really new to bodybuilding (few months weighting around 70kg)

How tall are you.

Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this). Eat to gain about 0.5 kg of bodyweight per week

[YQrt]

every major lift hits the shoulders to some degree, so if you have a day for shoulders you are probably overworking them. generally that means that if you have a shoulders day your program is probably bad.

based on all behind the head exercises that is likely true, its a bad program that you made yourself and if you keep doing it you will get hurt.

Yes I have a shoulders + Triceps day, do you recommend canceling all the behind neck movements?

it's hard to say without seeing your entire program

with that said I agree with snarf; every pushing movement will hit your anterior delts, especially if you bench a lot. Doesn't seem like you have enough posterior delt work and all that BTN chit couldn't possibly be kind to your shoulders.

Take care of your shoulders, an injured shoulder literally takes away every compound movement you can do and you'll be stuck doing leg extensions and leg curls

I thought if I posted the full program no one is going to respond because it's going to be a hell of a long thread
-----
Snarf+Sooby
I keep reading how bad they are but it's only when they're not done correctly and the degrees they hit shoulders can't be found in other exercises, don't you think? thanks for the advise tho
----

First thing to throw out is the front raises. Your anterior deltoids get hit with pushing movements anyway (bench, incline bench, overhead presses) so they're redundant and you're just gonna further the imbalance that almost everyone who lifts already has. Side laterals are by far the best way to hit your side delts, and face pulls, reverse flyes or reverse pec dec are all good options for your rear delts.

Additionally, unless you enjoy shoulder injuries, don't neglect your rotator cuffs. Face pulls can help with these as well as rear delts. I would go as far as saying they're essential in every shoulder workout.

Really all you need for shoulders is:

- Any overhead pressing movement
- Side lateral raises
- Face pulls

But again, please show us the rest of your routine for a proper critique.

This is the kind of comments I was waiting for, thank you
I'm going to cancel the front raises for sure
about rotator cuffs you mean you agree with others that I should throw out BTN exercises right?

Thanks once again

[Farley1324]

I thought if I posted the full program no one is going to respond because it's going to be a hell of a long thread

That's a good sign that you need a better/proper program

[TheGymJim]

Yes I have a shoulders + Triceps day, do you recommend canceling all the behind neck movements?



I thought if I posted the full program no one is going to respond because it's going to be a hell of a long thread
-----
Snarf+Sooby
I keep reading how bad they are but it's only when they're not done correctly and the degrees they hit shoulders can't be found in other exercises, don't you think? thanks for the advise tho
----



This is the kind of comments I was waiting for, thank you
I'm going to cancel the front raises for sure
about rotator cuffs you mean you agree with others that I should throw out BTN exercises right?

Thanks once again

Honestly bro, you literally only need those three exercises. If you wanna do BTN press that's fine with good farm and strong enough RC muscles, but yeah you only need the 3 I listed to hit all of your delts.

[Farley1324]

That behind the neck stuff is just a bad idea IMO, and totally not necessary

[YQrt]

That's a good sign that you need a better/proper program

Yep I'm reconsidering all my exercises the problem is you can't really say what's a proper program because each one on the internet is saying the inverse of the other, I don't refer to people in my country since it's just a neglected sport here

Honestly bro, you literally only need those three exercises. If you wanna do BTN press that's fine with good farm and strong enough RC muscles, but yeah you only need the 3 I listed to hit all of your delts.

Thanks a lot dude

[Farley1324]

Yep I'm reconsidering all my exercises the problem is you can't really say what's a proper program because each one on the internet is saying the inverse of the other, I don't refer to people in my country since it's just a neglected sport here

Each one is not saying the inverse of the other.

And yes, the post being really long if you were to list out your whole routine is a good sign that it is a poor routine for you at this time.

[YQrt]

Each one is not saying the inverse of the other.

And yes, the post being really long if you were to list out your whole routine is a good sign that it is a poor routine for you at this time.

per example I use these exercises:

youtu be/VA-Z3aFrnEA
&
youtu be/KlSFujgItrM?t=84
(add a '.' before be)
and many people say It's a bad idea since it's a Behind the neck thing, That's how i get confused
I'm sure my routine is a bad one, because It wasn't built on strong knowledge I'm a beginner on my own and thank you buddy for your comments I really appreciate it

[Farley1324]

per example I use these exercises:


&

(add a '.' before be)
and many people say It's a bad idea since it's a Behind the neck thing, That's how i get confused
I'm sure my routine is a bad one, because It wasn't built on strong knowledge I'm a beginner on my own and thank you buddy for your comments I really appreciate it

General rule, ignore anything from the bb.com main site, especially programming or exercise related, but also supplements and diet...they are wrong an awful lot

General rule #2, don't look to lifters swimming in illegal performance enhancing drugs for programming or exercise advice

[YQrt]

Okay thank you buddy I really appreciate your advises

[davisj3537]

https://forum.bodybuilding.com/showt...hp?t=166216941

Give that a read man. It will break down how to balance a program. Too much work on the front shoulder and chest will overpower the rear and literally destroy your joints. That's just one example. Those balancing acts are happening all over your body. Correct development speed of your muscles is incredibly important. Not everything is a 1 to 1 ratio.

[YQrt]

davisj3537
Thank you, I'm reading the topic