Increasing Shoulder size-

[MsBeverlyHills]

sorry if this has been asked before.... i work delts once a wk- seated DB presses & go heavy/low rep (3x5-8). Now it was suggested to me that i go lighter (5x10-12), & do standing DB presses because that engages more stabilizer muscles- problem being i would have to use much lighter weights or wear a belt

any thoughts?

 

[Guinness5.0]

I'd do standing BB presses. You'll have to use less at first but you'd likely catch up quickly. Heavy BB rows are great for shoulders as well.

Ever thought about upping the frequency? 1x/week is likelly not enough IMO.

 

[BiggT]

Really, all you need to do is pick one press that you like, it doesn't matter if it is standing overheads, seated military, behind the neck seated or standing, seated or standing dumbells, push presses.....whatever you like....just keep the exercise constant, then pick a set/rep range to keep constant, whether it be 3x10 or 5x5 or 4x8, or whatever you decide. Keeping sets/reps/exercises constant is how you measure progress.....if you constantly change exercises and rep ranges, you don't have any clue if you're actually any better than you were the week before or the week before that.

If you want the most functional strength possible, I recommend doing the presses standing, next best is seated with no back support.

I am a fan of frequent workouts.....you can do something like barbell for say 4x6 on a Mon and dumbells for 4x8 on Thurs. OR you can make one session heavy and one light and do the same exercise....or you can go 3 days with an OHP, and incline, and something flat or dips or dumbells or something like that.

But, the key to growth is progress with the same exercise over a constant set/rep scheme, and of course eating enough to foster growth. The body responds to total work......going lighter to get a certain 'feel' doesn't mean it is necessarily better for hypertrophy, taking that your form is equal with both weights.

 

[musketeer]

Push presses are the ultimate shoulder - that's delts, traps, upper pecs and scapula - building exercise. Think of heavy, cheating standing barbell press.

 

[bignate73]

i'm with muskateer on that one.

alternate a strict motion with a push press and you should see progress in both.

 

[Scotsman]

Here's another vote for standing push presses. Start with lighter weights to get the form down right and work your way up. That way you don't need the belt also because your stabilizers will become stronger as you do them. Also don't forget the rear delt flyes and lateral work to work the entire shoulers.

Cheers,
Scotsman

 

[BiggT]

Yeah, the push press is a great lift. Just so you know why people are recommending it.....it allows you to handle the most weight of any OH press (jerks allow more, but a jerk isn't a press, and I wouldn't recommend them to someone looking to build shoulder size), the body responds to workload, increased weight over a set/rep range = more workload.

So, yes, push presses would optimize your gains, and I'd recommend them too.....however, if you really don't want to do them, you can still grow big shoulders, just keep in line with progressive overload and constants in terms of exercise/sets/reps, so you can measure progress in terms of workload, rather than doing a bunch of shit just trying to get sore and cross your fingers and hope something magically works.

 

[swaptrex]

agreed

 

[MsBeverlyHills]

question on push presses- havent done them in awhile. I used to clean the bar from the floor, drive the bar overhead using more legs than shoulders. do you guus think i should start them off the rack instead?

thanks

 

[bignate73]

i prefer going from off the rack.

as for using more leg than shoulders...you'll soon find a balance. you'll need some leg in most cases, it should be an all out movement. its not a jerk where you drop and lock, its a leg drive that the shoulders help with momentum then take over the motion.

 

[musketeer]

I never do, but I guess it won't bether your shoulders. It normally robs a rep if you are doing a set of 4-10 and you clean it up, but the clean is a great exercise and I feel better doing it myself. Just dip a few inches. Use a weight of about 10-25% more than you strict military press.

 

[eat big]

Ok I had the same problem. I split up my shoulder and back days. So one day I will do shoulders first, then 3 rowing movements for back. About 3 days later I will do Lats/Pulldowns for 3 exercises then do a few shoulder exercises. It works well. I would recommend splitting up shoulders and including the standing presses. Go light at first, you don't want to strain your lower back. I do them without a belt.

 

[perp69]

Push press is the best I think. You will not want to go back to seated after you get good at standing push presses. Bent over rows are good also.

Perp

 

[Scotsman]

i prefer going from off the rack.

as for using more leg than shoulders...you'll soon find a balance. you'll need some leg in most cases, it should be an all out movement. its not a jerk where you drop and lock, its a leg drive that the shoulders help with momentum then take over the motion.

Couldn't have put it any better myself.

Cheers,
Scotsman

 

[nelmsjer]

Just wanted to add another vote to the same set of responses and emphasize not using a belt.