Give me a good shoulder workout

[Nathan]

I usually start with DB presses or BB presses, lately the former. Then I usually superset a machine press with some lateral raises. I throw in a fwe sets for rear delts (machine or with DB's). That's it. Hook me up with some more mass-building suggestions.

 

[Nathan]

Answer me god dammit!

 

[Nathan]

Also what are push presses?

 

[sk*]

Also what are push presses?

It's basically a standing overhead press, except you can use leg drive to force the weight up. You can use a lot more weight like that than regular OHP. Great exercise!

-sk

 

[from zero]

Push presses are standing military presses with leg drive. You bent your knees a little bit, and it enables you to press more weight.

 

[Nathan]

Oh. I haven't done those fuckers in a long time. You also need your back and shit to stabilze though. Maybe I'll give those a go. Any other ideas?

 

[from zero]

Any other ideas?

Not really. Just heavy presses do it for me. Seated, standing, dumbells. Throw in some lateral raises. I'm good to go.

 

[Lumberg]

Nathan.

You may be overtraining your shoulders. I would pick two exercises that really give you a good burn in your shoulders (like DB seated military press and machine press) then do one exercise for 3-4 sets one day, then the other 3-4 days later.

Do a warmup set and then 3 sets in the 8-12 rep range, not quite to failure.

You can incorporate other exercises like upright rows and dips that aren't strictly shoulder exercises on the same doy or on different days.

You'll thank me later.

 

[Nathan]

Actually, my shoulders grow regardless of what I do almost. They can take a lot of punishment and never get sore. I normally don't bother with a super set. Just a heavy press, some laterals and then something for rear delts. Ten sets for shoulders total usually. I usually train hams with shoulders lately but I did two sets of good mornings on Tuesday for back and my hams are still sore for some damn reason, so I may not do much in the way of hams this week.

 

[SAGAT]

pretty good routine that has worked well for me;

military press 3x10-12
upright rows 3x10-12
front raises 2x8-10
lateral raises 2x8-10 (optional)

 

[IronLion]

-try face pulls for rear delts

-try overhead pin presses in the rack....set the pins just ablove your chin and have the bar rest there, then press overhead

-try overhead shrugs

-try front plate raises

 

[gmanlax7]

push presses, high pull/snatch, db shrugs, rear delt raises, stand calf machine shrugs

 

[shwaym]

how much volume should be used for delts? i just started training everything twice a week with less volume but im not sure how many sets i should do total in the week.

best rep range? any scientific evidence for it? ive heard both high and low

for the overhead pin presses: im assuming you set the weight after each rep to break the eccentric/concentric chain as in box squats correct?

 

[shwaym]

how much volume should be used for delts? i just started training everything twice a week with less volume but im not sure how many sets i should do total in the week.

best rep range? any scientific evidence for it? ive heard both high and low

for the overhead pin presses: im assuming you set the weight after each rep to break the eccentric/concentric chain as in box squats correct?

bump?

 

[Exodus]

i would say push press for 3 x 3-5

side db laterals for 3 x 10

and face pulls for 3-5 sets of 15

X

 

[Debaser]

Don't focus on volume. Focus on adding weight to the bar every single session. 1-2 sets seem to allow for this the best. Don't forget your shoulders are also used in the bench press (and other pushing movements) as well, and your rear delts in pulling movements.

We know that progressively heavier weights is the way to build size, so why don't you try and add weight at the fastest rate possible? I suggest looking into a program based on higher frequency, such as DC, HST, or DFHT (which I don't know much about but it looks promising)

 

[gymtime]

I usually start with DB presses or BB presses, lately the former. Then I usually superset a machine press with some lateral raises. I throw in a fwe sets for rear delts (machine or with DB's). That's it. Hook me up with some more mass-building suggestions.

You lift?

 

[Singleton]

My favorite:

Shrugs 405x20x2

 

[Atomic Punk]

In my opinion Nate, the key to great deltoid development is balance given to each area. A lot of folks(knowingly or not) do deltoid exercises that focus more on FRONT DELTS, during their routines, while neglecting the other two deltoid heads.

FRONT DELTS:

I. D-BELL SEATED MILITARY PRESS:

1 warmup set of #45 for 15. 1 Heavy set to failure with #100's.

II. CABLE UPRIGHT ROW w/ ROPE(between the legs):

2 sets of 10 reps.

MID DELT:

I. WIDE GRIP UPRIGHT ROW:

1 warmup set of 15. 1 heavy set of 6-7.

II. DBELL SIDE-LATERAL RAISE:

2 sets of 10
*Instead of stopping parallel to the floor, I like to finish w/ the Dbells over top my head.

REAR DELT.

I. SINGLE-ARM CABLE BENT RAISES:

2 sets of 15

II. PEC DEC-REAR DELT MACHINE

2 Sets of 15

4 sets for each deltoid head.

I do Neck after this usually too.

 

[shwaym]

We know that progressively heavier weights is the way to build size, so why don't you try and add weight at the fastest rate possible? I suggest looking into a program based on higher frequency, such as DC, HST, or DFHT (which I don't know much about but it looks promising)

i do... thats my main goal. i add 5lbs to smith military each week then bb military the next and so on.