help with shoulders please

[SouthOfHeaven]

I have developed pretty good routines for everything except my shoulders, now i feel like i have hit a wall on my lifting and i have a feeling is due to my lack of shoulder support and i was wondering if anybody has any good ways to work the rear shoulder muscle ?? The front of the shoulder is pretty good but the back is almost inexistent. I used to be able to bench 160lb + bar easily for many sets but now at my 3rd set on 140lb my arm(s) start to shake and if i dont put it down im almost certain my shoulder will pop out. Any help is greatly appreciated.

Thank you,

My current routine is

Monday Tuesday Wednesday Thursday
---------- -------------------------------- ------------------- -----------
Chest Biceps,triceps, shoulders back, shoulders legs

Friday i do monday again
Saturday Tuesday
Sunday rest + soccer

 

[sparky_d2]

shrugs, rear lateral raises, and upright rows help me

 

[shawnerk]

All 3x10 for me

BB Press'
Machine Lateral Raises
DB Press'
Lying Rear Lateral Raises
Standing DB Front Raises
Standing DB Lateral Raises
Shrugs on a Smith Machine

Usually, fried afterward- Is that too many exercises? I always think it is...

 

[landser]

This would probably be better...your look to be overtraining shawnerk...but I have the same problem with shoulders. There are so many heads I like to hit them all...but it is counterproductive. Try this instead...

BB Press'
DB Press'
Standing DB Front Raises
Standing DB Lateral Raises
BB Shrugs

 

[wnt2bBeast]

sounds like overtraining..your hitting delts 2x week plus on bench day as well!!!

 

[shawnerk]

yeah, maybe ill try that for a few weeks, thanks

 

[curgeo]

South....most people overtrain their shoulder due to them being involved in so many lifts. If you think about it, you work the front a lot on chest day and then you work the rears on back day with your rowing movements. A lot of people I know train shoulder too much.

I don't feel, if you are doing some benching that the front delt needs to be hit too much.....unless that is a REAL weak part on your body......or you are a powerlifter.

The side and the rear delts need to be worked often. I feel you can never get your rear delts big or strong enough. A lot of people have strong frontal and side delts, but they develop shoulder problems due to the muscular imbalance in the shoulder pulling on the rear delt.

A military or dumbell press
A side lateral raise or wide grip upright row (if your shoulders are capable)
Bent over laterals or facepulls is really all you need for shoulder growth....of course this is discounting shrugs which I prefer to do on back day.

Always do your rear delts first. It will make it harder to press and do laterals, but it will make sure they are hit the hardest.

Shawn.....I tend to think you are doing WAY too many exercises. I know you are fried by all of that. When I first started training I wanted to do amillion different exercises too to grow as fast as I could......You will get to a point where you are doing too much and a detraining effect will take place......Which means you will get smaller.

Feel free to email me at [email protected] if you need any help.

 

[WalkingBeast]

Ive posted this before, but my shoulders tend to thrive off of so called "overtraining". They get hit with over 40 sets of chest work and 12 sets of shoulder work every week. They also get hit with all the heavy curling I do as well, as an indirect result. I think its been beneficial as they dwarf everything else at this point. Id go with atleast 12 sets of chest work and 12 sets of shoulder work weekly, possibly more. The 12-15 rep range always worked great for me with the shoulders, and most other muscle groups. Id also throw in some rear delt work once a week. Maybe 6 sets. Lateral raises,seated dumbell presses,upright rows are some of my favorites. Flat bench and incline also hits the front delts ALOT. Keep KILLING that shit!!


Notice the shoulders thrive off of the heavy/high volume workload! Most all sets to failure!!

 

[eat big]

try and do two pressing movements, i do military press to the front then i do either Arnold presses or regular db presses

 

[curgeo]

Walking.....Do you think that high volume training would be benificial for somebody just starting out?

 

[eat big]

i can give you an answer that will apply to most ppl, no too much volume too fast isnt good, change it up some,i know you asked for walking beast, just my two cents

 

[WalkingBeast]

Walking.....Do you think that high volume training would be benificial for somebody just starting out?

Yes! Very much so. This is mainly from my experience however, since Ive yet to come across someone who trains as I do. My methods arent too popular, and most everyone who has tried to train with me has quit way early into my routine. The reason I say this is beneficial to the beginner is because this is exactly how I started. I was also 105-115lbs at that time and couldnt bench the bar, so I do not have superhuman genetics or any such attributes. Just years and years of consistently KILLING THAT SHIT! It all adds up over the years. When I say consistent I mean only missing a week of training in over 8 years of training (ended up travelling and had no gym access, got very sick).
Later I ended up basically missing a month when I injured myself twice in one week (back injuries). Aside from that Ive been very consistant in the last 10 years. Consistantly is very necessary for me as I lose muscle at a rediculous rate! Heres my training method. This is the method I started with, Ive made many modifications 10 years later, but the routine allows plenty of modification to customize it to the trainer. It is still the foundation of my training.:


http://boards.elitefitness.com/forum/showthread.php?t=308120

TRAIN OR FUCKIN DIE!!

 

[curgeo]

Beast.....I think you have something there. I used to train in a similiar fashion when I was a bodybuilder. The only reason I ask is two-fold:

1. I have seen many people that may not have the will that you had when you started fizzle out and never pick up another weight again. I am not saying that this person is doing that....but I have seen that happen often.

2. My reasoning is do what works. When you first start training everything works. We could have grown on 2 or 3 sets when we started (i miss those days). Now that we have some years under our belt, our body has adapted to that extreme volume. Don't you think a beginner should take it slow and use a coupled basic exercises until his body adapts and then add more volume?

 

[JohnnyCoho]

I'm with curgeo on this one Beast, seen way too many people start hard-core only to last a week or two in the gym.

By the way Beast ya didn't get those shoulders from washin' dishes did ya? In the pic it looks like yer powerin up for the KILLING OF DISHES IN THE SINK !! hehehe

 

[Lee]

out of my entire body, i got the most compliments at teh gym about my shoulders. front DB raises, DB butterflies (the ones where u sit down and put yer chest on yer legs, and raise the dbs straight back). DB shoulderpresses. Shrugs to the max, tons of shrugs, 3 times a week is what i did. then kneeling DB rows. my shoulders were very nice looking, nice and round and bulky.

 

[powerlord]

I'm with Beast on this,the delts need alot of action,when I incorporated deads and heavy shrugs my shoulders grew like crazy all over.And arnold presses work great too.

 

[d3track]

Just years and years of consistently KILLING THAT SHIT! It all adds up over the years.

thats what makes or breaks