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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Women's Discussion Board
 more than 20 sets
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| Author | Topic: more than 20 sets | ||
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Olympian 
Posts: 1751 |
I'm in the middle of changing my routine because to be frank, my shoulders are worse than pathetic and dont seem to be responding to my current routine. So, Im changing them from the current day 3 to day 1. After all my furious research and scribbling, it turns out that my new shoulder routine will consist of 23 sets..basically every free weight shoulder exercise known at 3 sets x 8 reps, starting out with lighter weights and working my way up through the routine. Now, i know there are mixed opinions on large sets..some say they're great, others say its massive overtraining. Im inteding on doing this routine for 8-12 weeks depending on the results. May I get the opinions of everyone on this?     | ||
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Cool Novice 
Posts: 39 |
I do the exact workout F1 just wrote except the DB presses are heavy. All the rest are 8-12 reps. 23 sets is just overkill. | ||
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Elite Bodybuilder 
Posts: 1368 |
hey kat, that's overkill sweetie! here is my routine. try these shock sets! d.bell presses 8-6-4(heavy) upright rows(cable) 12-10-8(moderate) side laterals 12-10-8(light) rear delt raises 10-8-6(heavy) d.bell shrugs 12-10-8(moderate) do the exercises back to back(giant set)no rest between exercises. 1 minute rest between sets. make sure you warm up w/ a couple of light sets of presses. give this a try, and let me know.
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Olympian
Posts: 1751 |
Thanks everyone...I'll try that Freak Daddy, 'cause I was doin very similar to F1's drill and it has been doing jack friggin squat.... | ||
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Pro Bodybuilder 
Posts: 317 |
Hmmmmmmmm........Sounds to me like there may be more to this than just the routine, or the execution of the routine. F1 | ||
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Olympian
Posts: 1751 |
F1...same exercises, lighter weight except they were all 3x 10...the thing that annoys me is that exact same type scheme worked great on my lagging tris...which now makes my shoulders look even more retarded...why wouldnt it work on my shoulders? | ||
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Pro Bodybuilder
Posts: 317 |
Retarded shoulders? talk to them nicely, maybe they will grow  Seriously, it is clear that different muscle groups respond differently to the same stimulus. Some muscle groups grow well with any stimulus, others not. When you say 3 x 10, are you using the same weight for each set? If so, that's part of the problem. F1 | ||
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Olympian
Posts: 1751 |
No, not the same weight...lateral raises I use a quarter of the weight as I do for military presses because I just can't do as many....I can military press until the cows come home, but the raises just kill me. Ive tried doing them before and then switiching to after...doesnt matter...still can't do as many or as much weight. [This message has been edited by kat (edited January 09, 2001).] | ||
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Olympian
Posts: 1789 |
Here is my workout Kat....i hope this helps. Shoulder press dumbbells: Shoulder lateral raises: Rear deltoid raises: Upright rows: 20 sets is a lot.... ------------------ Because of my title I was the first to enter here. | ||
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Olympian
Posts: 1751 |
Thanks muchly Cappy And thanks to you as well F1...I guess I need to revise again. | ||
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Elite Bodybuilder
Posts: 1282 |
I'm going to be annoying and first up mention the word 'genetics'. Then I'm gonna mention my second favorite word which is 'presses'. So maybe you have not got the 'genetics' to grow huge shoulders without major surgical or chemical intervention. I don't know. But with the right genetics or 'supplements' your shoulders should be able to grow in the 6-12 rep range with just pressing exercises. This can include military presses, dumbell presses, inclined barbell or dumbell presses as well as good old bench presses (barbell or dumbell). The rear delts should get plenty of stimulous from your back workouts, incuding a variety of rowing exercises. If none of this works for you I would strongly urge you to get a professional consultant to help you with technique. Form is everything when you're looking to sculpt specific body parts. | ||
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Pro Bodybuilder
Posts: 461 |
You can do 50 sets per bodypart and if you dont have the connection between your mind and the muscle you are working, you can still under train the muscle. The amount of sets you are doing is not relavent until you have control of the muscle you are working. | ||
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Amateur Bodybuilder 
Posts: 115 |
hey kat,my shoulders were lagging as well once upon a time...until i started thinking about maximum overload!!!try this one on for size...on "stubborn" shoulders,i beleive the only technique that works is maximum overload...the heavier you lift the bigger they get. warm-up w/ 3 sets x 12,6,3(increase the weight to feel the heavier poundage that's about to come'a' knocking) ***note:make sure you reach failure @ 4-6 reps...if you go past 6 reps it's time to increase the weight.this system works well w/ a good training partner. in my opinion,8-12 reps is not enough overload for the "shoulder" challenged athlete.good luck and hope this helps. ------------------ | ||
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Olympian
Posts: 1751 |
Thank you all very much for your help...Im gonna have some bad ass shoulders when Im done! | ||
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Elite Bodybuilder
Posts: 1030 |
I, too, have not had great shoulders. I've tried different things and maybe because I've done some "overkill" of sets is the problem. I'm going to try some of the advice given here on this post. Thanks everyone. ------------------ | ||
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Elite Bodybuilder
Posts: 1433 |
WOW!!!!! 23 sets---serious overtraining! I generally find that doing anywhere from 12-16 sets (including warmup sets ) is more then enough to kick your shoulders into growing....if you have enough energy to finish 23 sets you were not training with any type of intensity for the previous 22 sets!
WARMUP--
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Amateur Bodybuilder
Posts: 126 |
Bump for MS. Couldn't have said this better myself regarding lowish reps and pressing exercise(s). How about doing absolutely no direct shoulder work for the next month? Shoulders are made of small and delicate muscles -likely built with maximal strength and minimal endurance in mind. | ||
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Olympian
Posts: 1751 |
LOL FC...I kinda was figuring that which is why I was questioning it before I attempted it...the routine Ive started is much the same as yours minus the rope pulls (I work out at home, so no fancy equipment..just the dowtown basics)..I'll let you know how it goes cause you've got the shoulders I want! |
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posted January 08, 2001 03:04 PM
