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shoulder workouts
- Thread starter immebz
- Start date
looks like your isolating the front head of your shoulders too much man....
my routine is like this
Power Cleans - 135x12, 155x10, 185x5, 205x3, 225x1, 225x1, 225x1
DB Lateral Raises - Descending Sets - 30xf, 25xf, 20xf, 10xf, 5xf, 2.5xf
Behind the Neck Presses - 60xf, 70xf, 80xf
DB Shrugs - 90xf, 100xf, 110xf
Upright Rows (Supersetted with shrugs) - 60xf, 70xf, 80xf
I like a lot of supersets, but you want to make sure you isolate all three heads of your shoulder and your traps. If you truly want to see the three heads of your deltoids its a must to work all three of them, especially your rear head.
my routine is like this
Power Cleans - 135x12, 155x10, 185x5, 205x3, 225x1, 225x1, 225x1
DB Lateral Raises - Descending Sets - 30xf, 25xf, 20xf, 10xf, 5xf, 2.5xf
Behind the Neck Presses - 60xf, 70xf, 80xf
DB Shrugs - 90xf, 100xf, 110xf
Upright Rows (Supersetted with shrugs) - 60xf, 70xf, 80xf
I like a lot of supersets, but you want to make sure you isolate all three heads of your shoulder and your traps. If you truly want to see the three heads of your deltoids its a must to work all three of them, especially your rear head.
I'm assuming by butterflies you mean lateral raises?
You've done 3 front delt exercises and one side delt. You need a rear delt exercise for your shouder workout to be complete.
You've done 3 front delt exercises and one side delt. You need a rear delt exercise for your shouder workout to be complete.
immebz said:
Here's my current one- I alternate routines every so often. Keep strict form- pause at the top of the movements and maintain slow negatives (at least 4 seconds).
Seated Dumbell Press
4 sets: 12,10,10, 8 (after 1 or 2 warmup sets with lighter weight)
Dumbell Lateral raises
3 sets x 10
Front raises
3 sets x 10
Upright Row
4 sets x10
Shrugs
4 sets x 10
Seated Dumbell Press
4 sets: 12,10,10, 8 (after 1 or 2 warmup sets with lighter weight)
Dumbell Lateral raises
3 sets x 10
Front raises
3 sets x 10
Upright Row
4 sets x10
Shrugs
4 sets x 10
Strict Seated DB press 5x12 supersetted with heavy push presses using as much leg drive as possible to power up the the heaviest weight you can handle for 5 reps. If you do these right you won't need any more shoulder work that day. You can save all those lateral raises for another day, or don't do them at all. They are fluff.
kaptain_kayak
New member
mwm5 said:
What's the Omega Project?
musketeer
New member
To build the shoulders, do at least one big exercise for them in each workout:
Deadlifts build traps and rear delts
Push press or military for whole delt and traps
Power Cleans also whole delt and traps
Bench and Dips for front and side delts
Chins and rows for rear delts and traps
Don't really need raises in any direction or dumbells or cables for anything.
Deadlifts build traps and rear delts
Push press or military for whole delt and traps
Power Cleans also whole delt and traps
Bench and Dips for front and side delts
Chins and rows for rear delts and traps
Don't really need raises in any direction or dumbells or cables for anything.
musketeer said:
I will agree with this. If you can't strict press your bodyweight over head while standing, then you have no business doing any lateral or iso lift for the shoulders. I see a lot of guys in the gym spinning their wheels doing endless sets of front and side raises. I never see any one busting their ass grinding out reps of standing BB presses. I have not done one single isolation exercise for my shoulders in close to four months. My shoulders are bigger and stronger now than they have ever been. This is only my opinion, but I feel that if more guys put effort into progressing in overhead lifts, then a lot more people would have better shoulder development. Bigger benches too.
enigma4dub
Active member
musketeer and southern lord said it all.
Thanks guys, also i know this is a diet question but im 18, almost 19, and im 5'9" 178. I was wondering if my diet had to be spot on or not. Im at 10% BF, and i have been all my life. Through football and just always being an active kid. Like today i had 6 corndogs and i know its not the greatest food but im really just looking to get in the calories so i can grow, since i usually dont put on bodyfat. But what if i start eating 4-5 thousand a day with whey, chicken, corndogs, tuna, chips, milk, and bread. Do i need to have a pinpoint diet or should i just eat eat eat? I have a planned diet that i would try as soon as i can leave the house, or should i have my mom go buy the stuff for every week? I know this is the most important aspect of bb and im jus wondering at 18 if i can get away with stuff like corndogs and chips, not as my base (like chicken, tuna, ww bread, whey, milk).
Thanks guys, and thx for the shoulder workouts. Im going to do heavy weights for now to build size, if i need to tone them up or get the striated lines later ill do the DB raises with the light weight dumbells.
Thanks guys, and thx for the shoulder workouts. Im going to do heavy weights for now to build size, if i need to tone them up or get the striated lines later ill do the DB raises with the light weight dumbells.
enigma4dub
Active member
immebz said:
eat as much as you can.
sshadoww said:
Yea, i guess its just a matter of that ive never eaten 4+ calories consistently, so ive never had a chance to put on "extra" weight, some of it being fat. Cant wait to grow once i start though, for now im gonna be eating everything. I have a pretty pinpoint diet set up tho for when i can actually buy the foods every week. 390g carbs, 390g protein, 115g fat.
