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?
I can post the exact routine tomorrow..dont have it with me right now.||207.219.213.130||reg||
Z||000002||senior_gato||01-08-2001||08:25 PM||||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.||209.49.13.226||reg||
Z||000003||freak daddy||01-08-2001||08:51 PM||brycedaddy@angelfire.com||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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"it feels so good to be so bad"
"only take advice from people you want to be like"
freak daddy||63.36.184.122||reg||
Z||000004||kat||01-09-2001||09:05 AM||chodamusic69@hotmail.com||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....||207.219.213.130||reg||
Z||000005||F1hybrid||01-09-2001||10:21 AM||badknees@freedom.net||Hmmmmmmmm........Sounds to me like there may be more to this than just the routine, or the execution of the routine.
F1||216.25.120.209||reg||
Z||000006||kat||01-09-2001||10:25 AM||chodamusic69@hotmail.com||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?||207.219.213.130||reg||
Z||000007||F1hybrid||01-09-2001||02:30 PM||badknees@freedom.net||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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Z||000008||kat||01-09-2001||02:40 PM||chodamusic69@hotmail.com||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).]||207.219.213.130||reg|| Z||000009||Captain_insano||01-09-2001||04:14 PM||captain_insano@hushmail.com||Here is my workout Kat....i hope this helps.
Shoulder press dumbbells:
1 set warmup for 15 reps
3 working sets 10,8,6 (increase weight)
Shoulder lateral raises:
12,10,8 (increase weight)
Rear deltoid raises:
12,10,8
Upright rows:
10,8,6,6
20 sets is a lot....
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Because of my title I was the first to enter here.
I shall be the last to go out.||192.11.222.102||reg||
Z||000010||kat||01-09-2001||04:16 PM||chodamusic69@hotmail.com||Thanks muchly Cappy
And thanks to you as well F1...I guess I need to revise again.||207.219.213.130||reg||
Z||000011||MS||01-09-2001||05:38 PM||retropump@hotmail.com||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.
||210.54.162.51||reg||
Z||000012||Wombat||01-11-2001||01:32 PM||||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.||24.4.254.75||reg||
Z||000013||da big thinker||01-11-2001||02:34 PM||theos@qc.aibn.com||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)
***include a couple of sets of rot-cuff exercise to avoid injury as well...since you'll be lifting heavy!!!
military press 3 x 4-6
db presses 3 x 4-6
side raises 2 x 4-6
upright rows(wide grip) 2 x 4-6
***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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if you don't like it,get the fuck out!||206.47.244.94||reg||
Z||000014||kat||01-11-2001||03:23 PM||chodamusic69@hotmail.com||Thank you all very much for your help...Im gonna have some bad ass shoulders when Im done!||207.219.213.130||reg||
Z||000015||Fitnes1||01-11-2001||03:59 PM||angelac@utk.edu||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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http://content.communities.msn.com/isapi/fetch.dll?action=get_album&ID_Community=AngelasWonderfulLife&ID_Topic=1&ViewType=W ||128.169.15.228||reg||
Z||000016||FitnessChick||01-11-2001||08:51 PM||fitnesschick@hushmail.com||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!
Try this....i did shoulders today & this is what my workout consisted of...
WARMUP--
---2 sets of light seated dmbll presses....
WORKING SETS--
---Seated Dmbll Presses-x12,x10,x8
---Standing Overhead Presses-x10,x8,x6
---Front lateral raises (dmbll)-x12,x12(I do these lying on an incline bench facing the actual bench, slow & controlled, doing the negative each set
---Standing Side Lateral Raises-x12,x10
---Rear delt Rope pulls-x12,x10,x8
TOTAL SETS---15----2 of which were simply light warmup sets---so 13 working sets---and my shoulders are smoked!
||209.236.135.205||reg|| Z||000017||Artemis||01-12-2001||01:16 AM||huntress@operamail.com||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. ||131.104.100.194||reg|| Z||000018||kat||01-12-2001||10:59 AM||chodamusic69@hotmail.com||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!||207.219.213.130||reg||