A Shoulder Routine for me

[riverrock]

Right, having decided to hand up my boots, chalk, and bands as a Powerlifter, I realise I have no shoulders! My traps are massive as is my front delts, but can one of you guys send me on a good routine to bring out my rear and side delts and work the rest of my shoulders as well? You boys rock!

 

[tzan]

I work my rear and sides with my back, keeping them seperate from my fronts. That day looks like:

Deads 3x6
Weighted Pullups 3x6
Bent Over BB Rows 3x8
DB Shrugs 3x10
Side Raises 3x10
Reverse DB Flys 3x12(low weight with VERY strict form and squeeze)
Hypers

 

[Falklands]

Typical Powerlifter. Massive Hams, glutes, a gigantic back, deep chest, thick arms.....but no shoulders!!!! You guys are as strong as hell, but never never bother working the smaller muscles as you called them "show muscles" and think they're for girls and gays!

Now, when I hear you say "no shoulders", I assume you mean that they are big, but out of proportion with the big traps and lats you undoubtably have. So, here's an 8 week blaster that'll put you right up there

Shoulder Press using a Free Bar and Plates: 3 sets of 8/10
Rear Delt Cables: 3 sets of 8/10
Lateral Raises & Front Raise Super-set: 4 sets of 10 each
Military Press: One set to failure.

That is short and sweet and can be tied in on the same day as a back or chest day if you wish. Good luck.

 

[musketeer]

Push Press:

2-4 sets 3-10 reps

(occasionally set yourself a number like 20 and throw up a moderate weight for that many reps)

Seated Cheat Laterals:

1 set of 6-12

(pick a weight that is 30% heavier than you can do strictly for 6-8 and crank out explosive reps where you get it as high as posible but are unable to stop the weights at the top. The first 2 or 3 reps will be pretty neat, the last 2 - 3 will be down right messy but if you are exhaused then it's OK)

Do dumbel rear laterals with back exercises.

 

[Griz1]

My shoulders are quite decent. Here's what I'm doing now:

4 sets of HEAVY db military press (different grip than if it were a barbell though. both palms facing IN, not out.)
2 sets lat raises HEAVY
2 sets bent over raises for rear delts to failure.
2 light weight sets of bb military press to failure (light).

or

5x5 routine (needsize's original) same db military as above.
2x10 lat raises
2x10 bent over raises.

Works for me.

 

[Dieselgoku23]

Dumbell Presses works almost your whole shoulders and side laterals. You be surprise how easily people over train their shoulders. Remember when you bench you use your front delts just keep that in mind

 

[Tweakle]

couple of sets of seated DB presses, then laterals...

 

[riverrock]

Dumbell Presses works almost your whole shoulders and side laterals. You be surprise how easily people over train their shoulders. Remember when you bench you use your front delts just keep that in mind

See, the thing is, I remember the exercises well, but have forgotten the science! From heavy benching, I have very big front delts. However, because laterals and rears don't really get trained when Powerlifting, I think I need to start bringing them out. But the reason for the post is exactly what you said....Its very easy to overtrain shoulders, so thought I'd ask you boys! Thanks to all for the replies!

 

[Madcow2]

Right, having decided to hand up my boots, chalk, and bands as a Powerlifter, I realise I have no shoulders! My traps are massive as is my front delts, but can one of you guys send me on a good routine to bring out my rear and side delts and work the rest of my shoulders as well? You boys rock!

No magic to it. I'm guessing in emphasizing the bench so much in your training the amount of time you spend doing overhead work is minimal. This isn't necessarily a black and white thing where you have to quit PL - though you can certainly do that. Just include some training cycles over the course of a year and make sure you are focusing on your overhead work. If you are doing all the PL stuff, some overhead and rows will not leave you with unbalanced shoulders - and this is more than aesthetics this prevents injury and is just a common good practice as too much specificity can take it's toll on the body. Rotator pre-hab work should be high on the list. If you want to do laterals - that's fine too.

For overhead use push presses or military (both standing barbell although some dumbell work is fine). Rows are barbell. Get yourself some stretch bands for cuff exercises. This is just general all around conditioning of the body to round out your PL. Working in 'off-season' style general programs during some part(s) of the year is a good thing and doesn't require one to quit sports. Just lay out a basic yearly plan around your competiton dates and figure it out.