5x5 shoulder day help...

[njlw226]

okay ive been on the 5x5 for about 5 weeks now. i absolutely love it. the only thing i can not see a difference is, is my shoulders. my old routine was this:

db shoulder press 4x6
db front raises 4x6
shrugs 4x10

my new 5x5 routine is
db shoulder press 5x5
db front raises 2x10
bb upright rows 2x10
shrugs 3x8.

i just dont feel like i have the shoulder mass that i used to have. anyone have any suggestions? my shoulder day is thursday. thanks.

 

[HotDamnItzDavid]

Get rid of front raises. IMO they're not that great of an exercise. Throw some military presses in there.

 

[Griz1]

Get rid of front raises. IMO they're not that great of an exercise. Throw some military presses in there.

Yup.

Unless you are focusing on strengthening the lower traps (which requires slightly different form), front raises are a complete waste of time.

 

[Lord_Suston]

Barbell military press 5x5
Lateral raises 2x8-10
Face-pulls 2x12
This should trash you delts, Full Rom on all motions with no momentum allowed

 

[Toozee]

Barbell military press 5x5
Lateral raises 2x8-10
Face-pulls 2x12

I'm a big fan of this same set up.

 

[Tom Treutlein]

Suston, what are face pulls exactly, and how would one do them?

I already do 5x5 Mlitary Presses and 2x8-10 lateral raises.

 

[needsize]

I agree with ditching the front raises, front delts dont need any direct work, you dont want them any stronger or they will take over during other exercises too. All I ever did for shoulder was military press, side and rear laterals

 

[Lord_Suston]

Suston, what are face pulls exactly, and how would one do them?

I already do 5x5 Mlitary Presses and 2x8-10 lateral raises.

Big difference in Barbell than Dumbell IMO, and face pull is a higher version of a row. Stand next to a lat pull-down machine and grap the bar at the top of the cable pulley like a upright row grip. Now brace your back and keep the arch in your spine, slowly pull the bar toward your forehead when it reaches your head pause for 1-2 second and then go back. Try to use a slower cadenc and get a full squeez out of your rear delts. Position your elobws higher than your hands so you won't use your bicepts to pull with. It hurt at higher reps, be humble but it will pay off