lagging shoulders

[KidMan]

my shoulders are small in comparison with the rest of my muscles.
i train them once a week and here is the routine

behinde the neck bb presses 3 sets
front bb presses 3sets
db presses 3sets
side laterals beggining from the sides of my legs 3 sets
side lateral beggining from the fornt 3 sets
front lateral 3 sets
bent over .............. for rear delts 3 sets

 

[Dutch windmill]

Way too much bro..keep it short and intense!!

-barbell presse: 3 sets to failure
-upright rows: 3 sets to failure
-side raises two sets to failure
-bentover raises..two sets to failure..

Thats all!!

D.W.

 

[Beezers]

GROSS OVERTRAINING. Your enthusiasm and effort are understandable, but the logic behind your routine isn't. You have 3 overhead pressing movements and one of them (behind the neck presses) serves only to catalyze a shoulder injury instead of hypertrophy the muscle. You should rotate between millitary (BB in front presses) and seated dumbell presses at different workouts instead of using both movements in the same workout. Understand that shoulders are EASILY overtrained due to the amount of assisting work they do in just about every other upper body movement. They are taxed durring chest, back, and arms training and them you go and blast then with 21 sets on thier own They're begging for mercy hence the reason they are lagging. I personally consider the posterior head of the deltoid to be a "back" muscle. This head is used primarily during pulling movements and thus receices it's fare share of work/stimulation during a heavy back workout. For this reason I don't target the psoterior delt. Anterior delts are beaten to hell during chest pressing movements and even bicep movements(no matter how good your form). So as you can see it all adds up to quite a lot of work for a very small muscle group. Another point is to keep your shoulder workout several days away form both your back and chest worlouts to allow time for recovery of the shoulder muscles. The most likely case is that you need less training and more intensity for your shoulders.

 

[supertech69]

Try doing your lighter weight movements first to exhaust your supporting muscles. It also greatly helps in reducing pain in the joints by warming you up before hitting heavy presses be it military, arnold, or basic dumbell. Here's an example of one of my workouts.

Stretching & shoulder rotations
front dumbell raises - 2 light warmups x 20rep, 3x10-12
cable crossovers - 3x10-12
upright rows - 3x10-12
dumbell press - 1x12, 1x10, 1x8, 1x6

I gained over 3" width from shoulder to shoulder w/this workout on a 14 week cycle of d-bol & T200 (350mg weekly) I agree with the behind the head military press being no more efficient in gaining muscle. It puts my joints in a horrible bind and hurts even if I try going light. IMO you can get just as good gains by going in front. If you do the crossovers on your knees & get slightly forward of parrallel to the pulleys you will hit your rear delts pretty good. Just my $.02 Good luck. For good overall gains don't forget your squats & deadlifts.

 

[Him1]

my sh.

I am VERY happy w/ my shoulder development(hate my chest) and I agree w/ them, keep it simple. But, my best shoulder w/o's are when I start w/ side raises to get a good pump. My routine:
(I haven't had a partner since high school,3 yrs. ago, hence Sm. Machine)

Side raises 3 sets
DB press 3 sets
Smith Machine press 3 sets
Shrugs 3 sets

 

[nautica]

Way too much bro..keep it short and intense!!

-barbell presse: 3 sets to failure
-upright rows: 3 sets to failure
-side raises two sets to failure
-bentover raises..two sets to failure..

Thats all!!

D.W.

Amen Brother!!!

Nautica