Looking to add some muscle to my shoulders--all three heads. This is a part of my body that's slow to grow. I've seen the most growth having 3 shoulder workouts/week (not in a row): 2 days heavy and focused on all three heads, and 1 of lighter weight, medial head.
Looking for new ideas/combinations of things that you feel work well for this goal so I can continue to be motivated and progress!
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Thread: Shoulders
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04-20-2019, 08:18 AM #1
Shoulders
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04-20-2019, 08:38 AM #2
Don't be afraid to prioritize side delts. They usually need the most work yet everyone prioritizes pressing.
I hit pressing (seated db) 2x and side and rear delts 3x every 8 days in my split
Also, cables are vastly superior to free weights for most side and rear delt exercises if you learn to use them properlyLast edited by jk202; 04-20-2019 at 08:46 AM.
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04-20-2019, 10:28 AM #3
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04-20-2019, 12:59 PM #4
When I first started working delts, i'd use rear delt rows(bent rows pulled to shoulder level) for the posterior head; upright rows for the lateral head; standing shoulder press(even though this hits all three) or flat dumbbell bench for anterior head. Aside from that, if I had time left over i'd use bent rear pec flyes, lat raise, and front raises to complete it. At the time I preferred sticking with dumbbells, I liked the freedom of movement, and the core work from standing during them(except for dumbbell benchpressing). I had limited space and no access to a barbell, haha.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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