Maximise shoulder size!!

[Hauge]

I know this should be in the training section but shit, this is where everyone is at and this is where I feel that ppl are the most knowledgable so I am sorry if I piss anyone off.

This is what I am going to do for shoulders:
Shoulder Dumbbell Press, 12, 8, 4, 2
Arnold Press 12, 8, 4, 2
Side Arm Raises 12, 8, 4, 2
Hammer Str Machine 12, 8, 4, 2
Shrugs (HEAVY) 12, 8, 4, 2

Is this alright, or should I do something else. I want to MAXIMISE my shoulders cause, well I fell they are somewhat small. Will this do the trick or does anyone else have a good shoulder workout that blows there shoulders up.

 

[jc21]

that workout wouldn't work for me at all...too many sets for me. my delts really started growing when i cut down the sets. i only do 9-10 sets on my delts once a week. you work them so hard on chest day that you dont need to hit them that hard on the delt day.

 

[Hauge]

hmmm...interesting. What do you do for shoulders than??? I just want those shoulders that makes shirts fit so much better. U all know what I mean. But anyways, what u do on delt days??

 

[rippedtrojan]

this is what i'm doing right now. like jc21 said, you'll hit your front delts hard when doing incline and flat bb bench, so when doing shoulders i don't necessarily focus on them. these are only work sets, i'll do at least 1 warmup set before the worksets for each exercise. at the very beginning, i'll do a couple warmpup sets as well as some rotator cuff work.

standing press (behind neck) 2x8
seated db press 2x8
rear delt raise 2x8
lateral raise 2x8

 

[HugeWannabe]

anyone else?

 

[genarr3]

Where are the military barbell presses?

This is what I do:

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets

 

[ZKaudio]

lean forward and do lateral raises, rear delts are crucial

 

[anabolicann]

i got huge shoulder from 1 shot of sus every week in the delt followed by

military presses: 4set 12reps first set then no more than 8 reps.
dumbell presses: 3sets no more than 8reps
lateral raises 4set no more than 10reps

I may have killer genetics thank GOD but this make my shoulders so pumped it's painful and when i put my sweat shirt on it fit funny.

thats what work for me.

 

[JG1]

I do 7 sets for my shoulders, every set done to failure.

seated d-bell press 3x 5-8
side laterals 2x 6-10
rear lateral 2x 6-10

 

[Hauge]

ths guys, the more advice I get the better due to shoulder workout is today .

 

[sicklydiesel]

my shoulders need a descent amount of sets to grow..12-15 sets (including traps)....this routine is working great for me:

1.)Military presses ( i experimented between these and dumbell presses and i grow much more with the barbell)

2. front lateral dumbell raises ( with palms facing up)
3. seated hammerstrength side laterals
4. upright rows ( i concentrate on my rear delts alot during this)
5. dumbell shrugs (pausing for 3 seconds at top and bringing down extremely slow, i learned the longer each rep takes the bigger my traps get)

 

[phatjimmy]

standing press (behind neck) 2x8
seated db press 2x8
rear delt raise 2x8
lateral raise 2x8

I do just about the same thing except w/ 4 sets of standing press and my shoulders exploded after starting this workout.

 

[casavant]

Seated military bb press to the front 4-5x5-12
Hammer strength shoulder press 4-5x10-12
side lateral w/ db or low cable 5x10-12
rear lateral w/ db or hammer strength machine 4-5x10-12
shrugs (sometimes bb, sometimes db) 5x8-20

I used to go with heavier weight for less reps, but have had some shoulder soreness lately so I've backed off and upped the reps. Also, not all those are work sets. The first one or two on the first couple of exercises are warmups. 25 heavy sets for shoulders would be too much I think.

 

[rippedtrojan]

Where are the military barbell presses?

This is what I do:

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets

i meant for the standing press to be standing military bb press behind neck of course you can't ever forget em

 

[muscle_geek]

I'm sure I won't get a lot of agreement here, but I've improved my delts to the point where its probably my best overall muscle now by only doing side laterals with static holds. By this I mean I grab some 20-30's dumbells holding them directly at my side. Standing straight up without leaning forward I lift them to my sides without bending my elbows. Its all shoulder. I never go above the 90 degree plane of the shoulders and I hold it at the top for a four count. Then I drop them almost all the way down and do another rep. You have to do them until you just can't stand the burning. I don't think I've explained this very well, but its my specialty. I'm sure my delts aren't as big as a lot of people here, but I kind of need to cut back because mine are overshadowing the rest of my frame.

http://photos.yahoo.com/muscle_geek

 

[tprop]

Your bench will work the front. Your rows will work the rear. Just do heavy cheating side laterals to cover the side. A couple warmups followed by one money set. Go to total failure and you won't need more than one set. Keep it simple.

 

[Hauge]

Again guys thx alot for the input. I am going to try a few things you guys have sggested and I will see what happens. Again thx guys, you guys are always there for those who have these little concerns. Peace

 

[hockey1]

good routine

I START LIKE THIS

Side laterals 5sets x 8-12 reps,superset with rear delts 5 sets 8-12 reps

Shrugs 4-5 sets 6-8 reps,either dumbell,barbell,smith machine

Upright rows 3 sets 12 reps

Behind neck press or military-both wotk the front delt 4 sets 6-8 reps

Finish with machine laterals for 3 sets if you wish,you have to work the caps,rear delts and traps for nice looking shoulders.

 

[mvmaxx]

Clean and Presses have made my delts blow up like no other exercise. It hits all three heads and they burn bad afterwards! ...a good bad.

 

[kingcreed2000]

Try this for a pre-exhaust shock set.

This is a giant set.
Lateral raise x 15
Dbell Upright Row x 12
Lateral raise x 15

You obviously need lighter weight for the second set of laterals---about 5-10lb less. After 3-4 sets of this then go into your presses and shrugs. Your shoulders will feel HUGE!!! See what you think.

Kingcreed

 

[Hugh Gellatts]

if you are willing to spend the time learning the technique and stuff, olympic list variations are hard to beat. lot of push presses, behind neck jerks, powersnatches. that stuff is awesome for delts.

 

[Twitched]

My Shoulder work: (They're one of my strongest groups)

*30 minutes of extensive shoulder warm ups and "aerobics"*
Seated DB Military press 2x4.
Olympic style standing barbell push presses 2x4
front raises 2x5 (per shoulder)
bent over rear laterals 2x5 (per shoulder)


I go absolutely as heavy as I can, hence the 30 minute warm up before I leave for the gym. Sometimes I do some boxing speedbag first too for extra warmup it they feel creaky.

I go until crying on the push presses.


twitched

 

[Twitched]

if you are willing to spend the time learning the technique and stuff, olympic list variations are hard to beat. lot of push presses, behind neck jerks, powersnatches. that stuff is awesome for delts.

Agreed. Boundless variations. No such thing as a sticking point.


There is also the infamous olympic training technique where you push press the weight to above-the-head height, let it float so the bar is directly 1" above your head (in line with spine) hold it there for 4 seconds, then float it back more and lower it behind neck. Then you push it back up halfway, float it over your head again, hold it there for 4 seconds, lower it to collarbone..repeat..

Do this in the power rack with the bars that run the length set up to about nipple height. This way if something bad happens you can drop into a squat and save yourself from any position.


twitched

 

[mvmaxx]

There is also the infamous olympic training technique where you push press the weight to above-the-head height, let it float so the bar is directly 1" above your head (in line with spine) hold it there for 4 seconds, then float it back more and lower it behind neck. Then you push it back up halfway, float it over your head again, hold it there for 4 seconds, lower it to collarbone..repeat..

Do this in the power rack with the bars that run the length set up to about nipple height. This way if something bad happens you can drop into a squat and save yourself from any position.


twitched

I remember this exercise. I forgot where I read about it but I did it for a while. It hits the delts very well. Thanx for the reminder I'll have to do those next week.