Give me a good shoulder workout

[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.