Shoulders

[SouthernLord]

Ah cool, I had only skimmed it when I read it last night.

It's going to be a grulling shoulder workout. Almost certain results u'd assume unless it is over training for the person

Does partial pronoation during a front raise make much difference as the article suggests?
It's good having lateral raises first in the triset too IMO b/c its the easiest one to screw up form wise, which ur almost certain to do (i.e., swing weight) if u do later in the triset.

Not too sure on this one. I would have to try it out. Admittedly I never do front raises.

 

[desmond]

On a similar theme BK for rear delts,

what about face pulls, db rows pulled to chest, or fat man pull ups, or bb rows to the chest.

Rear delts get hit more (IMO) if the weight is pulled up higher. Traditional form db rows (to waist) will hit the rear delts, but not IMO as much.

This is what i would recommend, pretty close to what SL suggested.

A) Standing barbell shoulder press

6 reps sets until you can no longer complete them then start doing push presses until you get to a weight where you can only do 3 reps.

B1) Seated lateral raises

3 x 12-15

B2) Seated front raises

3 x 12-15

B3) Seated dumbbell shoulder press

3 x 12-15

Also throw some Heavy DB Rows in there, i find they hit my rear delts pretty good.

 

[desmond]

Not too sure on this one. I would have to try it out. Admittedly I never do front raises.

no, can't imagine u or BK being a huge fan of front raises

 

[SouthernLord]

I like face pulls. I haven't done those in a while either. I need to start doing those again.

 

[SouthernLord]

no, can't imagine u or BK being a huge fan of front raises

I have been feeling so beat up lately.

I am going to incorporate a lot of Omega's stuff once I get the pamphlet. I need an extended break from heavy singles and triples.

 

[SouthernLord]

I did BrOmega's chest workout Monday and I'm still a little sore. I felt like a sissy going to complete failure with the 70 pound DBs. I think it might just work though

 

[Big_BK]

no, can't imagine u or BK being a huge fan of front raises

I do them every once in a while when i am bored. Don't know if they do much for me i have pretty good delts naturally.

 

[dabuffguy]

One thing I have observed that helps is to pay attention to the angle at which your deltoid contracts (both side, front and rear), and ensure you perform the movement exactly how the muscle wants to go. I use 1 arm at a time doing side raises, standing perpendicular to the mirror watching and concentrating on those side delts doing all the work. No swinging, no other help. All delt. I lean in just a little bit too, which helps focus the work directly in the delts.

Doing this, my 3 heads always get super pumped. I used to have horrible delt development, and when I started experimenting and fell upon a few techniques like this, they have literally exploded in size and fullness the last 4 months.

 

[Cardinal Slin]

Thanks Guys,

Dabuffguy - You will never ever find me doing heavy weights without it. I always use lighter weights but make the muscles work more.
I used to bench 160kgs for 3-4 reps struggling but later found my better workouts and more damage was done to my chest with 40kgs and isolating as much as possible the chest.

Extramile, that was taken after a workout and when they are tense, not when they hang down the side of my arm.

Here is what I currently do:

Seated military press to the front not neck:
10KGs + the bar for a 30 rep warm up, slow focused motion
15kgs + the bar for a 20 rep warm up, slow focused motion
20kgs + the bar for 20 reps, slow focused motion
25kgs + the bar for 20 reps, slow focused motion
30kgs + the bar for a 15 reps, slow focused motion
40kgs + the bar for a 12 reps, slow focused motion

10kg plate - grab on to each side and do front raises 25 reps
15kg plate - grab on to each side and do front raises 20 reps
20kg plate - grab on to each side and do front raises 15 reps

Dumbbell raises:

Using light weights (15 - 20 lbs ) I will do one front raise, one side raise with one arm, then repeat with the other
Start off with 20lbs and do about 20 reps, then switch straight over to the 15lbs and do some more reps until failure
Then I break and start again with the 15lbs and when I reach failure will do so with 10lbs.

All my sets are done to failure and I come out of the gym with a painfull pump and find it hard to move my shoulders

 

[SaiBoT]

I like this triset and my workout partner is getting excellent results with it, because he is more into BB than I do...

A1-Lateral Raises 1x10-12
A2 Hammer machine Shoulder Press 1x10-12
A3 Lateral Raises again (with some momentum) 1x8-10

4 trisets total with the same weight if possible, if form starts to crap out, decrease by 5% after each triset. Rest 90secs in between.