*** Shoulder Workout *** Advice Please? ***

[May1010]

Today was Tuesday, so I worked shoulders. My shoulders don't ache enough after my workout. I suspect I'm not working them hard enough.

I want massive shoulders (someday).

What is your shoulder workout?

 

[HappyScrappy]

I do 15 sets of bicep curls.
that is my workout every day of the week - except monday is arms day and I do 20 sets.

seriously though, it changes every 6 weeks or so now, but my current one is (and I'm not one to go by b/c I'm little):

Arnold Press 4x10
DB Laterals 4x10
Bent over DB laterals 4x10
DB shrugs 3x10
Hanging Leg lifts 2x10
Incline situps 2x10

this is my easy day... well, other than wed which is an off day - that's usually pretty easy.

and don't be fooled - the hanging leg lifts and the incline situps are totally where all the shoulder growth starts... that and this was my lowest volume day, so I tossed in the abs to that day - I think I might add calves as well if I feel like I need it.

 

[May1010]

... thanks Happy. Anyone else?

 

[1911]

I change it (routine) up a lot but right now, while on-cycle I'm doing a 5-day split (tradititional push/pull/leg&ab). I hit shoulders after flat & incline benches with BB military press (6 heavy sets) followed-up by 4 sets of lateral raises. Simple and effective.

Later,

 

[HappyScrappy]

upright dumbell rows are where I've seen the most results.
I used to do them with BBs and it tore the fuck out of my shoulders, but the same movement with DBs allows your wrists to turn a bit and doesn't hurt the shoulder.

if I could only do one shoulder move, it'd be a toss up between those and the arnold press... and the sleep all day.

 

[satanic goatslayer]

Clean and Press, hands down for me.

 

[Kryp2o]

Right now I'm experimenting and hitting all sides of the delts and hitting the traps too so I'm only going moderate weight with doing five different exercises.

Delts: Seated Dumbbell Press 3 x 8/12
Rear Delts: Rear Cable Raises 3 x 8/12
Medial Delts: Laterial Cable Raises 3 x 8/12
Anterior Delts: Front Dumbbell Raises 3 x 8/12
Traps: Dumbbell Shrugs 3 x 8/12

I'm getting good results from this and it's not killing my neck and shoulders in the process.

 

[guards]

dumbell press x4
upright rows x3
frontraises x3
lateral raises x3
shrugs= Drop set, all the way down the rack until failure

 

[May1010]

* BUMP FOR MY TRAINER, BIG_JOHNSON ***

 

[The Shadow]

May - try this on your VERY next shoulder day:

Superset(less than 3 seconds rest) Side laterals with military(or machine)press. Use a weight that will allow you 12 reps on the laterals and about 6-10 on the presses. DO 4 cycles.

Superset upright rows with shrugs. Aim for 8-12 reps on each and DON"T roll your shoulders on the shrugs, because you miss the fully contracted position. Do 2-3 cycles.


If you can lift your arms to wash your hair that night, you will be lucky.

 

[May1010]

Thanks Cornholio .... ordered some gear the other day ... combining the gear with your suggested workout will hopefully do the trick ...

Thanks for the advice, as always!


P.S. I still want to see your ass!

 

[rudedawg]

I like to end my shoulder day with front raises... but take the DB to right in front of my nose....

4 sets of seated DB military press
4 sets of reverse flyes
4 sets of side raises
4 sets of front raises

 

[WODIN]

There is no way I could do laterals in a superset with shrugs. My shrugs weight is over 365 + . How do you superset that!?

Shoulders.

Standing Overhead Press. 5 sets (2 Warm up)
Db Press, 4 - 5 sets
Rear Raise 4 - 5 sets
Lateral Raise. 4 - 5 sets
Front Raise. 4 - 5 sets
Standing Upright Rows. 4 - 5 sets

everything is 8-6 reps. With Resistance on all reps.

 

[May1010]

Thanks Rudedawg.

I'm going to take all the suggestions and try them ... well, except for Happys'.

 

[The Shadow]

There is no way I could do laterals in a superset with shrugs. My shrugs weight is over 365 + . How do you superset that!?

Shoulders.

Standing Overhead Press. 5 sets (2 Warm up)
Db Press, 4 - 5 sets
Rear Raise 4 - 5 sets
Lateral Raise. 4 - 5 sets
Front Raise. 4 - 5 sets
Standing Upright Rows. 4 - 5 sets

everything is 8-6 reps. With Resistance on all reps.

You big dummy!!

I said superset upright rows with shrugs. Grab a pair of dumbells or a curl-bar and load up with your weight and have it close to your shrug station. GEEEEZZZZ!!!!

 

[May1010]

It's now Wednesday ... my shoulders now ache. Big_Johnson advised me to work my shoulders by themselves ... I think it was a good idea as now I can really feel some achiness in there ... I think that's them getting massive! Woo hoo!!!

 

[HappyScrappy]

its wednesday and my ass is killing me from that advice you gave me may

 

[WODIN]

You big dummy!!

I said superset upright rows with shrugs. Grab a pair of dumbells or a curl-bar and load up with your weight and have it close to your shrug station. GEEEEZZZZ!!!!

Oh! LOL!!!!

 

[Laserdude]

Gees, good advice here. I think you have all of the advice you could have here, May1010. Shit I wished I had done some of this before I tore my rotor cuff up bad
enough to get under the knife. Much better now, and got my own gym at home. Take care and don't tear up your rotors.

I would start light and move up when the results start to come in, go up, up, and I think you get the idea.

Laserdude

 

[May1010]

What's a DB?


he he heh e


I'm kidding!

 

[The Shadow]

What's a DB?


he he heh e


I'm kidding!

Hehehehe. a dB NO NOT a DP.....LMAO!!

 

[Warik]

What can people with big strong shoulders do that people without big strong shoulders can't do? They can lift up big heavy things over their heads. What have we learned? We have learned that to get big strong shoulders, you must lift heavy things over your head.

What you do is you load up a bar with the maximum weight you can use to complete a set with proper form, and lift it up over your head. I prefer standing military press (NOT behind the neck press) for this. Satanic Goatslayer suggests another "phabuloth" exercise for such purposes.

Also, pay no mind to these 500 sets of 200 reps of 30 different exercises. You wouldn't waste your time with more than a few sets of squats for your legs, right? So why do the same for shoulders?

-Warik