I need a killer shoulder workout HELP PLEASE!!!!

[SolarEmpire44]

No matter what i do i cant get my delts thick and round, i know for a fact shoulder roundness and thicknes is mostly genetic, but there should be a trick to make them grow..

This is my shoulder workout, once a week..
switched from dumbell press to smith machine shoulder press 4 sets 12,10,8,6-8
lateral raises 3-4 sets 15,12,8-10
I dropped front raise because i didnt see much difference
pec deck for rear delts 3-4 sets 20,15,12,10

My shoulder looks good from the side but from front it doesnt have that roundness..

Anyone who start with narrow delts and now have thick and round shoulder, please post up your routine, like What exercise you do, how many sets, how many reps, how you do the exercise, rest time between sets, drop sets, giants sets, supersets etc..

Thanks

 

[SolarEmpire44]

Forgot to mention i also do 3 sets of cable lateral raise for 15-12-12 reps after dumbell lateral..

 

[jackedntan]

Here's my shoulder workout
BB overhead press (sometimes on smith)
DB press
Front raises
Latteral raises
Rear delt raises
Upright row
BB behind the back shrugs

Excluding warm up sets I usually do 3 working sets. Usually on the last sets I do some negatives and partials. Try changing your weight and rep scheme to shock the muscles. Hope this helps bro

Posted with my Droid EO Forum App

 

[SolarEmpire44]

Here's my shoulder workout
BB overhead press (sometimes on smith)
DB press
Front raises
Latteral raises
Rear delt raises
Upright row
BB behind the back shrugs

Excluding warm up sets I usually do 3 working sets. Usually on the last sets I do some negatives and partials. Try changing your weight and rep scheme to shock the muscles. Hope this helps bro

Posted with my Droid EO Forum App

Holy shit Thats alot of volume for a small muscle group like shoulder, keep in mind im natural no steroids or pro hormones..
3 simple question
1. Are you natural?
2. Are your delts round from front?
3. how many hours are u in the gym working shoulders?
btw i did try to change up my rep, routine and volume still no dice..

 

[machine23]

Yea bro that's how you have to hit those... I do that much as well. Ive never done gear. Well actually I'm doing a cycle of Tbol but it really hasn't done anythinh for me. But even b4 that I was hitting shoulders like that.. Form is obviously important, and intensity

 

[P_o_B]

do military press! front or back

 

[themondtster]

My shoulder work out usually consists of smith press -15/20# of max*2 then 8sets of3 of a lighter weight. Then 3*8 Powershrugs, 3*8 clean to triple pres*3, then single arm DB press 3*8 each arm. Then behind back shrugs 3*12 lghtwght. Frnt/lat DB raises, dips, tri cable pushes. I always do most of these and all the sets, I male sure the first few I go heavy as possible then the rest what I have energy for just complete all reps. I've had pretty good results so far. Started this about 5 weeks ago. All I take is either Jack3d or N2kts before I work out for the extra push.

Posted with my Droid EO Forum App

 

[SouthernLord]

Standing BB press 5x5
Clean grip high pulls 5x5
Overhead Squat 5x5

low incline BB press 5x10
BB row 5x10
Front squat 5x10

Weighted dips 4x6
Weighted pull up 4x6
Deadlifts 4x6

Train this m/w/f and your delts will grow along with everything else. Do straight sets and add 5-10 pounds every week. Frequency is the key.

Also, how fat are you? The leaner you are the more your delts should stand out.

 

[SouthernLord]

What kind of weights are you using on uprows, bloke?

Try the fuckers from the hang and get explosive. I'm a little guy and I can pull 225+ from the hang for reps and these blow my shoulders and upper back up.

 

[superflex02]

Seated BB Mil. Press - 5 sets(12,12,10,8,8)
Reverse Pec Deck - 6 sets(15,15,12,12,10,10)
Hammer Strength Iso-Shoulder Press - 4 sets(10,10,8,8)
Bent-over Laterals - 6 sets(15,15,12,12,10,10)
Front Laterals(hammer grip) - 5 sets(10,10,8,8)
Side Laterals - 5 sets(10,10,8,8)
BB Upright Row(wide grip) - 5 sets (12,12,10,8)

 

[SouthernLord]

Holy volume batman!

lol

 

[SolarEmpire44]

Seated BB Mil. Press - 5 sets(12,12,10,8,8)
Reverse Pec Deck - 6 sets(15,15,12,12,10,10)
Hammer Strength Iso-Shoulder Press - 4 sets(10,10,8,8)
Bent-over Laterals - 6 sets(15,15,12,12,10,10)
Front Laterals(hammer grip) - 5 sets(10,10,8,8)
Side Laterals - 5 sets(10,10,8,8)
BB Upright Row(wide grip) - 5 sets (12,12,10,8)

Dude keep in mind im freaking natural.. if i were to take steroids i wouldn't be asking this question, i would just pump set after set and grow, if i follow that routine i would be overtrained so bad that i would lose all my muscle mass..

 

[SolarEmpire44]

heres my shoulder workout

chest day 4 sets incline bench press
4 sets wide grip upright rows

back day
wide cable rows and wide pull ups

i should point out i have never been gifted in the shoulders, but the day i stopped directly training them was the day they became my strongest bodypart along with my back

Im sorry but i cant take that seriously, if your a bodybuilder you must hit each muscle group directly..
This is the last time im gonna say this, im natural, i cant just do any exercise and grow like you..

 

[SolarEmpire44]

Standing BB press 5x5
Clean grip high pulls 5x5
Overhead Squat 5x5

low incline BB press 5x10
BB row 5x10
Front squat 5x10

Weighted dips 4x6
Weighted pull up 4x6
Deadlifts 4x6

Train this m/w/f and your delts will grow along with everything else. Do straight sets and add 5-10 pounds every week. Frequency is the key.

Also, how fat are you? The leaner you are the more your delts should stand out.

What the hell does front squat, deadlift, pull ups, rows and dips have to do anything with shoulders, i dont get it..
I know the leaner i get the better they pop out, but i should still see some improvement..

 

[superflex02]

Dude keep in mind im freaking natural.. if i were to take steroids i wouldn't be asking this question, i would just pump set after set and grow, if i follow that routine i would be overtrained so bad that i would lose all my muscle mass..

Cut off a set or two, lower the rep ranges to 8-10 and on the last set get 6-8 with HEAVY weight. You do that with those movements, and you'll blast your delts. Also, nutrition is everything in this game, if you don't have that you don't have shit. That goes from pre-workout nutrition to post workout/recovery.

 

[machine23]

No matter what i do i cant get my delts thick and round, i know for a fact shoulder roundness and thicknes is mostly genetic, but there should be a trick to make them grow..

This is my shoulder workout, once a week..
switched from dumbell press to smith machine shoulder press 4 sets 12,10,8,6-8
lateral raises 3-4 sets 15,12,8-10
I dropped front raise because i didnt see much difference
pec deck for rear delts 3-4 sets 20,15,12,10

My shoulder looks good from the side but from front it doesnt have that roundness..

Anyone who start with narrow delts and now have thick and round shoulder, please post up your routine, like What exercise you do, how many sets, how many reps, how you do the exercise, rest time between sets, drop sets, giants sets, supersets etc..

Thanks

Bro what are your stats??? Cause you keep complaining about being natural... You can workout just as hard and with volume and not overtrain. 95% of these workouts are good to go. Some are alittle more but you can just adjust with the sets and reps. Doing one exercise and 3 sets for each ain't really going to do anything. They need shock. I'm telling you right now I can do all
Of these workouts and maybe adjust a few of them. But I've never done steroids up until a few weeks ago. I'm currently doing one oral steroid, Tbol... It's not doing shit for me. Before that tho, I was still banging each body part like an animal. You should know your body. So when you feel like you might be close to overtaining you bck off a few weeks and take it easy., but with that in mind you have to eat dude., a real good diet. Not cereal for breakfast with a shake or something like that., that's garbage..

 

[machine23]

Ppl are trying to help you out. Don't make excuses about being natural. If you are, that's good. But you keep bringing that up and using it like a crutch. Just lift bro. Try different stuff. I never used that as an excuse, and with that in mind I gained 60 lbs in a few years. By training hard and eating alot of clean food. All natural bro.

 

[SouthernLord]

What the hell does front squat, deadlift, pull ups, rows and dips have to do anything with shoulders, i dont get it..
I know the leaner i get the better they pop out, but i should still see some improvement..

Accumulating fatigue. You are training your shoulders directly and indirectly everytime you step in the gym.

What I posted was a total body routine ideal for natural trainers IMO.

Have you ever done heavy front squats and deadlifts? Your shoulders are definitely getting worked in a supportive role.

Weighted dips work the fuck out of your upperbody. Shoulders included. The same can be said for rows and chins.

How long have you been training bro? Maybe you should set down the BB mags and do a little more research on strength training. All the lifts I posted in that split will directly or indirectly work your delts. You will go a long way training lifts not muscles.

 

[machine23]

I agree! Hey bro, I'm sorry if I came of like an asshole. I just hate ppl using that as an excuse. Or ppl saying man if I took roids I'd look like that too. It's the same shit bro, whether u take roids or not. You still have to put in the time and work.

 

[SolarEmpire44]

Cut off a set or two, lower the rep ranges to 8-10 and on the last set get 6-8 with HEAVY weight. You do that with those movements, and you'll blast your delts. Also, nutrition is everything in this game, if you don't have that you don't have shit. That goes from pre-workout nutrition to post workout/recovery.

Alright thanks, i will give it a shot bro. Also my diet is on point my other body parts are growing nicely its just the shoulders.. Thanks

 

[SolarEmpire44]

Bro what are your stats??? Cause you keep complaining about being natural... You can workout just as hard and with volume and not overtrain. 95% of these workouts are good to go. Some are alittle more but you can just adjust with the sets and reps. Doing one exercise and 3 sets for each ain't really going to do anything. They need shock. I'm telling you right now I can do all
Of these workouts and maybe adjust a few of them. But I've never done steroids up until a few weeks ago. I'm currently doing one oral steroid, Tbol... It's not doing shit for me. Before that tho, I was still banging each body part like an animal. You should know your body. So when you feel like you might be close to overtaining you bck off a few weeks and take it easy., but with that in mind you have to eat dude., a real good diet. Not cereal for breakfast with a shake or something like that., that's garbage..

Well im 5'9 210lb not sure on bf guessing around 14.. Im not complaining about being natural i just dont want to follow a steroid user, I'll never get adivce from a juicer i dont care how big and lean they are..thats all, cause i know what they do will not work for me..
im gonna follow what superflex said maybe cut out some sets and exercise.. I've never done extrme high volume for shoulders, but ive done a high volume workout for bicep and it worked great..
If your juicing you should not worry about volume, the more volume you do on steroids the bigger you get im talking up to 40 sets of every body part, ppl dont understand how fast you can recover from steroids..

Anyway thanks for the advice guys, ill give high volume a shot for delts..

 

[jackedntan]

Holy shit Thats alot of volume for a small muscle group like shoulder, keep in mind im natural no steroids or pro hormones..
3 simple question
1. Are you natural?
2. Are your delts round from front?
3. how many hours are u in the gym working shoulders?
btw i did try to change up my rep, routine and volume still no dice..

I'm on cycle right now but even when I'm not that's how I hit my shoulders unless I'm doing an HST style of training. I'm no adonis but I think my shoulders do have a good roundness from the front. Usually about an hour in the gym for shoulders, sometimes I drop the uppright row if time is a factor. For me I find I have to hit them hard with the compound movements and then nail them again by isolating each head of the deltoid. Definatly add front, lat, and rear delt raises after your heavier movements



Posted with my Droid EO Forum App

 

[SolarEmpire44]

I'm on cycle right now but even when I'm not that's how I hit my shoulders unless I'm doing an HST style of training. I'm no adonis but I think my shoulders do have a good roundness from the front. Usually about an hour in the gym for shoulders, sometimes I drop the uppright row if time is a factor. For me I find I have to hit them hard with the compound movements and then nail them again by isolating each head of the deltoid. Definatly add front, lat, and rear delt raises after your heavier movements



Posted with my Droid EO Forum App

Ok Thanks, will follow.

 

[SouthernLord]

220 on the upright rows, but i use a really wide grip

wat do you mean by hang?

Here's a good description of what im talking about

The High Pull for Muscle Development and Power | Chad Waterbury | Workouts To Get Ripped, Ab Exercises For Men, Weight Training For Women

 

[SolarEmpire44]

lol no, i actully followed that naturaly n got better results

traning shoulders directly actually got me nowhere, there were always overtrained from my heavy chest and back workouts

hence why i left them out

but its fine you choose not to take on my opinion, but if high volume shoulder training never gets you big shoulders then ur gonna probably gonna want to consider at ive suggested

you need to remeber shoulders are hit hard on both back and chest training, hence why they are not nessecairly needed to be directly trained for alot of people

you also need to remeber you are on a STEROID forum, so the attitude of i dont wanna take a steroid users advice for workouts is pretty stupid considering most people here ARE steroids users,so if you wanted natural guys workouts u should be on a NATURAL training forum asking for shoulder workout advice

but anyways i wish you the best with your pursue for big shoulders

Thanks bloke i 'll try high volume if i saw no results after a month i'll change to what you suggested..
Sorry if i offended you guys by saying i dont take advice from steroid user, I just hate when someone say my results are from good genetics or my training is good but they never mention they are pinning themselves with grams of anabolic..

Anyway thanks to everyone for great advice
Peace

 

[bobby716]

this is what I have been doing and within 3 months i have noticed a huge change.

military press 12/8/6/10
shrug superset w/ upright row
front raises spuerset with lateral raises
reverse pec deck or reverse DB flyes
DB shoulder press 15/15/failure

ea lift i got light/heavy/real heavy/light(failure)