shoulders

mark300 · 25-04-2006, 08:17 PM

Can someone recommend me a good shoulder workout, seem to find it very hard to get my shoulders to grow. Any advice would be great. cheers.

FierceFrets · 25-04-2006, 08:20 PM

I find I need to beast the sh!t of of them to make them do anything! Use dropsets on DB presses and lateral raises and it should be good.

Upright rows are also a good compound move.

:twisted: Fierce

Nick500 · 25-04-2006, 08:24 PM

Hi Mark

Shoulders are a bastard definitely.

Why not try something along the lines of:

(after warmup...)

1. seated shoulder press (dumbells) for 3 x 6 - 8 reps
2. side lateral raises with dumbells for 3 x 6 - 8
3. standing military for 3 x 6 - 8

perhaps adding an extra exercise and dropping the volume of 2. and 3. to 2 sets, such as behind the neck press (careful of rotator cuff tho....) or something else?

Nick

FierceFrets · 25-04-2006, 08:29 PM

behind the neck is asking for trouble I reckon, but there are guys that swear by it. That said my shoulder joints have never been that great.

I think body type plays a role here. skinny or slim built guys (me) often find behind the neck stuff troublesome due to weaker joints, but alot of better built guys get on OK.

:twisted: Fierce

mark300 · 25-04-2006, 08:34 PM

yeah I have heard that behind the neck press can damage the joints etc. Can you perform dropsets on say dumbbell shoulder press everytime (I mean every shoulder session) I thought that they were something you should only do every so often not all the time??

Nick500 · 25-04-2006, 08:48 PM

Personally i wouldnt do any dropsets on shoulders, purely because I feel I can go really heavy on shoudler press with dumbells to failure and there's no need to do them.

Remember, if you not getting results, perhaps your overtraining that area, increase the intensity and lower the volume and I bet you'll be surprised :P

Nick

mark300 · 25-04-2006, 09:04 PM

yeah I think you might be right Nick, because I havent seen much results in that area I think I have gradually began to do even more exercises probably leading to overtraining as you say!
I'll try as you have said, up the intensity and lower the volume.
cheers.

Alicat · 25-04-2006, 09:36 PM

If you want width then side laterals seated as this avoids any swinging so you cant fail to get good form. Personal i find behind the neck press to be a good all round shoulder builder this tends hit more of the shoulder than any other exercise. Upright rows will build traps. An exercise i dont do as my traps are fine.

hopefully this helps.

shaun · 25-04-2006, 11:32 PM

try a set of twentyones same as you would on biceps, try it on shoulders.

gez · 26-04-2006, 11:53 AM

press behind the neck is one of the best for shoulders but DONT press lower than your ears this is when you do the damage . then do lateral raises for side and rear delts, front delts have enough stick from bench pressing so i leave them on shoulders day .

25-04-2006, 08:17 PM	#1 (permalink)
mark300 Making Progress Join Date: Feb 2006 Location: UK Posts: 142 Rep Power:	shoulders Can someone recommend me a good shoulder workout, seem to find it very hard to get my shoulders to grow. Any advice would be great. cheers.

25-04-2006, 08:24 PM	#3 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Hi Mark Shoulders are a bastard definitely. Why not try something along the lines of: (after warmup...) 1. seated shoulder press (dumbells) for 3 x 6 - 8 reps 2. side lateral raises with dumbells for 3 x 6 - 8 3. standing military for 3 x 6 - 8 perhaps adding an extra exercise and dropping the volume of 2. and 3. to 2 sets, such as behind the neck press (careful of rotator cuff tho....) or something else? Nick ______________________ - Obsession is what lazy people call dedication -

25-04-2006, 08:48 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Personally i wouldnt do any dropsets on shoulders, purely because I feel I can go really heavy on shoudler press with dumbells to failure and there's no need to do them. Remember, if you not getting results, perhaps your overtraining that area, increase the intensity and lower the volume and I bet you'll be surprised :P Nick ______________________ - Obsession is what lazy people call dedication -

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25-04-2006, 08:20 PM	#2 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	I find I need to beast the sh!t of of them to make them do anything! Use dropsets on DB presses and lateral raises and it should be good. Upright rows are also a good compound move. :twisted: Fierce

25-04-2006, 08:29 PM	#4 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	behind the neck is asking for trouble I reckon, but there are guys that swear by it. That said my shoulder joints have never been that great. I think body type plays a role here. skinny or slim built guys (me) often find behind the neck stuff troublesome due to weaker joints, but alot of better built guys get on OK. :twisted: Fierce

25-04-2006, 08:34 PM	#5 (permalink)
mark300 Making Progress Join Date: Feb 2006 Location: UK Posts: 142 Rep Power:	yeah I have heard that behind the neck press can damage the joints etc. Can you perform dropsets on say dumbbell shoulder press everytime (I mean every shoulder session) I thought that they were something you should only do every so often not all the time??

25-04-2006, 09:04 PM	#7 (permalink)
mark300 Making Progress Join Date: Feb 2006 Location: UK Posts: 142 Rep Power:	yeah I think you might be right Nick, because I havent seen much results in that area I think I have gradually began to do even more exercises probably leading to overtraining as you say! I'll try as you have said, up the intensity and lower the volume. cheers.

25-04-2006, 09:36 PM	#8 (permalink)
Alicat Under Construction Join Date: Mar 2006 Location: Staffordshire Posts: 58 Rep Power:	If you want width then side laterals seated as this avoids any swinging so you cant fail to get good form. Personal i find behind the neck press to be a good all round shoulder builder this tends hit more of the shoulder than any other exercise. Upright rows will build traps. An exercise i dont do as my traps are fine. hopefully this helps.

25-04-2006, 11:32 PM	#9 (permalink)
shaun Under Construction Join Date: Oct 2004 Location: uk Posts: 53 Rep Power:	try a set of twentyones same as you would on biceps, try it on shoulders.

26-04-2006, 11:53 AM	#10 (permalink)
gez Under Construction Join Date: Oct 2005 Posts: 54 Rep Power:	press behind the neck is one of the best for shoulders but DONT press lower than your ears this is when you do the damage . then do lateral raises for side and rear delts, front delts have enough stick from bench pressing so i leave them on shoulders day .