small/thin shoulders?

[jeremys]

when flexing my shoulders look almost symmetrical in size to the rest of my body...but when relaxed, they look thin and small. my delt caps are flat. is this genetic or will the caps be rounder after using a better shoulder routine?

i see this a lot in fat people but in thin people they seem to have rounder shoulders. is this a coincidence or does not having a low bf% result in this also?

 

[DrBones]

You said you were like 230 or 240 right?
I almost guaruntee if you dropped your body fat % down to like 11 ish you will have a much rounder shoulder...
I notice my shoulders are alot curvier the less fat I have..
Ryan

 

[jeremys]

yeah but what sucks is i just realized that even if i did drop bf%, i'd still have thin shoulders...i dont know, its like the shoulder bone is almost visible through the shoulder and there's no cap at all, unless i flex.

like i said..it sounds like it's something genetic but in the other hand i dont think i do much shoulder work. gee, i wonder what the problem is

sometimes i really need help to think

anywho, any ideas for a shoulder routine?

 

[louden_swain]

I all can say is emphasize mass building. Just make a day for delts only and use high intensity and heavy weight: If you want to improve your delts, you might want to try this program:

1. Seated Dumbbell Presses - 4 x 12,10,8,6 - all 3 delt heads
2. Up Right Rows - 3 x 10,8,6 - traps, neck, and front delts
3. Dumbbell Bent Laterals - 3 x 10 - rear delts, traps
4. Dumbbell Side Laterals - 3 x 10 - side delts

*note:
You can also substitute exercise #1 with heavy standing push presses, or seated barbell presses

 

[jeremys]

on seated dumbell presses, does it matter if palms are in or away?

what are bent lateral raises and what's the difference between them and side lateral raises? and again, does it matter if palms are down or away?

 

[louden_swain]

on seated dumbell presses, does it matter if palms are in or away?

what are bent lateral raises and what's the difference between them and side lateral raises? and again, does it matter if palms are down or away?

I understand your concern. When you perform presses, find out what is comfortable for you. I personally recommend keeping the palms facing forward. As for the laterals, imagine yourself pouring a pitching of water with your elbow slightly bent. These can be formed seated or standing, as they will emphasize the side delts. Bent laterals are performed with your torso parallel to the floor. These can also be performed seated or standing. They will work the rear delt head. If you are still unsure about execution of these movements, do a web search. You might be able to find some photographs. Good luck!

 

[b fold the truth]

You are young, good size bone structure I assume, and haven't been training for that many years. My shoulders and arms were the last thing to look decent. They were the last to show maturity...

B True

 

[WarriorPL]

Heavy shrugs and lateral raises will get them growing in now time. Maitaining form is a must in lateral raises.

 

[vinylgroover]

It could be genetics. I have always had good delts and i've got a pretty small frame. Having said that, i've always trained shoulders as hard as any other bodypart and focussed on dumbell and military presses. Both those exercises will put delts on a broomstick.

Try Dumbell presses, militaries and shrugs. The other great shoulder exercise that doesn't get any press is pull-ups. Primary emphasis on the lats, but does a great job for delts too. Make sure you do them on your back day

 

[jeremys]

ok. another question to anybody...when i weighed 190 about a year ago i could do 12 pullups, now i can barely do like 4-5 because i gained 30-40 pounds. is there something i can do to get the #s back up so i can include these in my back routine soon?

 

[vinylgroover]

I don't know that there is. Sounds to me like your weight has gone up too quickly for your strength to keep up. Is that 30-40 pound increase predominately fat?

 

[b fold the truth]

If I gain 5-10 pounds....my reps on chins go down. You can try doing an all out set this week...and add one rep a week onto your chins. I don't care if that last rep is balls to the wall AND you have to have a spot on them...add one rep a week...till you are at your desired goal.

From there...back down to about a set of 6 or so...then start again.

B True

 

[Doktor Bollix]

If I gain 5-10 pounds....my reps on chins go down. You can try doing an all out set this week...and add one rep a week onto your chins. I don't care if that last rep is balls to the wall AND you have to have a spot on them...add one rep a week...till you are at your desired goal.

From there...back down to about a set of 6 or so...then start again.

B True

*Exaggerated expression of mock horror* Sounds dangerously like one set to failure to me B Fold. It'll work for quite a while though, fo' sho.

 

[b fold the truth]

If my goal is 14 chins...this is what I do...
Week 1: 8 Chins
Week 2: 9 Chins
Week 3: 10 Chins
Week 4: 11 Chins
Week 5: 12 Chins
Week 6: 13 Chins
Week 7: 14 Chins
Week 8: 9 Chins

I usually did 2 sets...but after my first hard set I was usually doing well to get 4-6 on my 2nd set.

B True

 

[Aussie Juga naught]

Your only 14...Your body needs time to mature.