Shoulders not growing, help needed

[peteefs]

Overview. Been training 4 years, spent a lot of time over training i.e 22 sets for chest etc, idiot i know. Past 2 years really progressed on well.

Stat's:
Male- 24- 6 foot 172lbs about 12% bodyfat (maybe less)
Natural slender frame. narrow shoulders.

Training:
Monday:Shoulders + Biceps
Tuesday: Moderate cardio
Weds:Quads, Hams and Calves
Thursday: Chest + Triceps
Friday:Rest
Sat:Back
Sunday:Rest
(Abs and core fitted in around when i can)

My diet is very clean, eating 3500kcal per day, 6 meals, the usual porridge, tuna, chicken, peanut butter etc.
Supplements- On creatine, L-Glutamine and L-arginine.
Topping up with a number of vitamins to keep the immune system up.

My biceps, quads etc are growing but i'm lacking width and depth in my shoulders, any ideas am i over training them?

Biceps growing: 2 exercises i.e 2 sets Ez curl- stricted form 7 reps
Seated Dumbbell curls- 2 sets - very stricted - 7 reps

Shoulders- 4 exercises Standing military press 2 sets - 7 reps
Behind the neck press 2 sets 7 reps
Upright rows 2 sets 12 reps
Side lateral raises 12 reps
All with good form, pushing a weight which is very challenging. each week trying to step it up.

Any ideas welcome, thanks

 

[sn0wb0ardnmatt]

I think that you just need to gain some weight. No one that is 6 feet tall and 172 pounds with 12% body fat is going to have big shoulders. What does your entire workout plan look like?

 

[SgtSlaughter]

I think that you just need to gain some weight. No one that is 6 feet tall and 172 pounds with 12% body fat is going to have big shoulders. What does your entire workout plan look like?

exactly.

Keep eating quality food and lots of it increasing your LBM and increasing your Big Three (Squat, Deadlift, and Bench) ... and Row too.

You've been training delts hard i'm assuming and they've probably grown all they will at this body weight, time to get stronger add size on your frame and lifts and they'll grow.

You can only "spot" grow for a short period of time... if at all, some people just need to eat...

 

[Protobuilder]

What's your bodyweight done over the past 3 months?

 

[H_T_]

i been doing a 2 exercise session with Squats & OHP's. i go back and forth, until i've done about 8-10 sets a piece. i like it. nice and simple, but brutal.

 

[peteefs]

At the moment im benching 80kg (176lbs) 2 sets 7 reps, slight spot on the last few reps
Deadlifting 130kg (286lbs) 2 sets 7 reps
Military pressing 50kg (110lbs) 2 sets 7 reps
Squatting 95kg (202lbs) 2 sets 7 reps

I never used to train my legs, but as i do now they are progresing on well.

Like i said im on 3500kcal per day, clean food. 350g protein 100g fat 280g carbs is an normal day. Postworkout shake consists of 50g protein, 5g L-Glutamine, 5g Creatine plus 70g Glucose powder.

Is it just keep at what i am doing?
Someone suggested training chest, then 2 exercises for shoulders after. 2 sets pressing, dumbbell or barbell then 2 sets side lateral?

 

[peteefs]

p.s My lifting has increased over the last 3 months, cos i have been squatting, benching and deadlifting each week. but my weight is the same

 

[SgtSlaughter]

p.s My lifting has increased over the last 3 months, cos i have been squatting, benching and deadlifting each week. but my weight is the same

That's awesome!

Sounds like you've got a speedy metabolism, you're burning through the fuel (food) ... eat more.

 

[H_T_]

eat before bed time. & upon waking.

 

[peteefs]

Eat more, wow. Before bed i have 100g chicken + 30g peanut butter + 3 x ZMA
On waking i have a protein shake + 5g L-Glutamine, a can of tuna, then 80g porridge mixed with water. I know disgusting mix but i dont really taste it,lol

So you think i should just stay with my training and keep on pushing it?

 

[H_T_]

bro, just stick with it. you casn't get strong/bigger without the other. i am the king of narrow shoulders and still can BP/SQ 400+ and DL 500+. i'm the skinniest 6ft.+, 245lb. guy you'll ever see........

 

[Protobuilder]

p.s My lifting has increased over the last 3 months, cos i have been squatting, benching and deadlifting each week. but my weight is the same

That's all you need to know right there. I don't care what exercises you add/subtract, if you're not adding bodyweight, you won't be building bigger shoulders (leaving major body recompositioning out of the picture). Your legs were previously untrained so they'll start to change/look different and maybe grow in this state. But your shoulders have been getting worked steadily. It's not a matter of a new or diff't exercise. It's a matter of adding weight to teh bar while increasing your overall bodyweight.

 

[peteefs]

Cheers guys.
Just the advice i needed, i will keep on pushing the weight and give it time, i had the last week out as a rest week, came back this week feel great, lifting well, so looking forward to my next workout.
On top of that i will keep eating the 3500+ calories, dont seem to be putting on BF so will make a 200 increase see how i get on.

Thanks again

 

[SgtSlaughter]

Yup keep pushing the training... and up the calories