Please Scroll Down to See Forums Below
What to do for shoulders?!?!?!?
- Thread starter yoop33
- Start date
WR66215
New member
I only work shoulders once a week. That is more than enough to stimulate growth. I always start with some flyes before getting into heavy overhead presses(i.e. military press). X-reps and pause reps are great for adding some bulk so if you havent, try some of those.
Give this a look, it should be of some help. Good luck man!
http://www.x-rep.com/
Give this a look, it should be of some help. Good luck man!
http://www.x-rep.com/
Quadsweeps Sister
New member
As you consider shoulder growth and exercises, remember there are four muscles of the shoulder to be addressed: The subscapularis, supraspinatus, infraspinatus and teres minor. Be sure to take care because repetitive, intensive training routines can slowly cause injury to the shoulder.
Side lateral raises, front raises, overhead presses (dumbell and barbell), rear deltoid work...will address all muscles of the shoulder. Take care never to bring the dumbell or barbell, etc. below ear level. This will create less shoulder stress.
Trust me when I speak about injury; mine will never be the same from extremely heavy dumbell and barbell pressing. Warm up with small weight raises while lying on your side and etc. This will help (and so does ice.
)
Try shoulders with back - it is an opposing muscle group.
Good luck to you.
Side lateral raises, front raises, overhead presses (dumbell and barbell), rear deltoid work...will address all muscles of the shoulder. Take care never to bring the dumbell or barbell, etc. below ear level. This will create less shoulder stress.
Trust me when I speak about injury; mine will never be the same from extremely heavy dumbell and barbell pressing. Warm up with small weight raises while lying on your side and etc. This will help (and so does ice.
)Try shoulders with back - it is an opposing muscle group.
Good luck to you.
bignate73
New member
i would do them with the same intensity as a larger muscle group but keep in mind that they take a beating during bench pressing and rowing. hit them with some 5x5 work and leave them alone.
QS's sister - for your overhead pressing, you can take it to the clavicle, just tuck your elbows in front. thats the biggest thing I see people doing wrong/detrimental is keeping their elbows directly out at their sides. tuck em in a little, taking a narrower grip on the bar and keep your forearms directly underneath your hands. you'll notice a significant difference in "strain" that you may feel if you have any. basically pull your hands in to where you would rack the bar if you were cleaning it. out wide like most do can put a great deal of stress on the AC joint and the bursa of the shoulder.
QS's sister - for your overhead pressing, you can take it to the clavicle, just tuck your elbows in front. thats the biggest thing I see people doing wrong/detrimental is keeping their elbows directly out at their sides. tuck em in a little, taking a narrower grip on the bar and keep your forearms directly underneath your hands. you'll notice a significant difference in "strain" that you may feel if you have any. basically pull your hands in to where you would rack the bar if you were cleaning it. out wide like most do can put a great deal of stress on the AC joint and the bursa of the shoulder.
Extra_Strong
Well-known member
bignate73 said:
yes agree with nate ... !!
clean and press hits em all all the way around. cant go wrong with em.
ChinkNasty
New member
power cleans and press...i would say i work the shoulder girdle as opposed to just shoulders and I dont have a 'shoulder day' but cleans and presses (along with flat and incline bench) are all I've done and I've seen more growth then ever...
theprofessor
New member
agreed.Quadsweep's Sister said:As you consider shoulder growth and exercises, remember there are four muscles of the shoulder to be addressed: The subscapularis, supraspinatus, infraspinatus and teres minor. Be sure to take care because repetitive, intensive training routines can slowly cause injury to the shoulder.
Side lateral raises, front raises, overhead presses (dumbell and barbell), rear deltoid work...will address all muscles of the shoulder. Take care never to bring the dumbell or barbell, etc. below ear level. This will create less shoulder stress.
Trust me when I speak about injury; mine will never be the same from extremely heavy dumbell and barbell pressing. Warm up with small weight raises while lying on your side and etc. This will help (and so does ice.
Try shoulders with back - it is an opposing muscle group.
Good luck to you.
yoop33: i dont think going below arms parallell does any good.
i prefer to switch between dumbells and barbell presses on a weekly basis.
also some machine lateral raises feel good to me, but also i use dumbells probably more often. variety is nice, and will keep you from getting bored doing the same routine
for rear delts i love the feel of this one move: you grab the cables and then turn around, crossing them. hold them in front of you and pull them back with your rear delts. keep the "X" where the cables cross at eye level, keep wrists straight and use no body motion.
Quadsweeps Sister
New member
bignate73 said:
Thanks Nate! I did move to pressing in front of my face on military. Also, I haven't done a behind the neck press in forever.
True - I definately keep my elbows out to the side. If I look in the mirror - mine are a perfect L shape, and probably 'perfectly' stressing my shoulders too. I'll try the 'tuck' you speak of on the elbows this week. Thanks!
Quadsweep's Sister said:Thanks Nate! I did move to pressing in front of my face on military. Also, I haven't done a behind the neck press in forever.
True - I definately keep my elbows out to the side. If I look in the mirror - mine are a perfect L shape, and probably 'perfectly' stressing my shoulders too. I'll try the 'tuck' you speak of on the elbows this week. Thanks!
i was pressing not the militayr press, but on machine (we incorporate the machine so i could put bands on it)
My boy walks by and yells that im wasting my time not "tucking" my bows. I starting tucking them, and man it was a huge difference.
jpt
New member
i have 2 injured shoulders (2 torn labrums from powerlifitng when i was younger)....what i do to get the most out of them are 30 second rests btwn sets....
all 3 sets 12-15 reps each 1-2 negatives at the end of each set i work my shoulders once a week
reverse pec deck
one arm side laterals
dumbell presses or hammer strength
upright rows
shrugs
i honestly can't move my shoulders at the end of the workout....i would try it
all 3 sets 12-15 reps each 1-2 negatives at the end of each set i work my shoulders once a week
reverse pec deck
one arm side laterals
dumbell presses or hammer strength
upright rows
shrugs
i honestly can't move my shoulders at the end of the workout....i would try it
Protobuilder
New member
Eh, I'm just gonna' throw out there the obvious -- are you gaining bodyweight period? If not, don't expect the shoulders to start growing. You've gotta' eat enough to see some growth, then your training kicks in and makes sure those cals go to muscle-building (shoulders in your case).
A
Anthrax Invasion
Guest
bignate73 said:
Absolutely fucking nothing.
What do I win?
i train heavy pressing once a week, then some higher volume/intensity (BBing type) once a week, for delts... its coming along nicely
on the heavy day, 1 lift, seated military (currently) ill use bands, standing etc. every so often. between 3x3-5x5, adding weight each week
then after that, heavy triceps, skulls, dips, pullovers (multi reasons)
on the heavy day, 1 lift, seated military (currently) ill use bands, standing etc. every so often. between 3x3-5x5, adding weight each week
then after that, heavy triceps, skulls, dips, pullovers (multi reasons)
A
Anthrax Invasion
Guest
yoop33 said:
Get stronger in a hypertrophy friendly rep range. Huzzah, not that hard.
sidney61199
New member
Shoulders are my best and favorite body part. I do about everything I know to do for them. Dumbbell shrugs, hammer strength shrugs, dumbbell lateral raises, cable lateral raises, dumbbell front raises, cable front raises, military press (both to the front and back), dumbbell military press, I do all of those each time I lift for shoulders. Seems like alot but I like the results so far. While I'm lifting each shoulder muscle looks serated (shredded) and you can always see every muscle in my shoulder no matter what day it is. The only part of my shoulder I want bigger are my traps. Sounds dumb but the best comparsion I can think of is that I want traps that are about the size of the hulK (yes the green guy). Seems like over kill but I love big traps.
s8nlilhlpr
Banned
LordZed said:
http://www.exrx.net/Lists/Directory.html
(scroll to bottom and click powerlifting, it will bring up a new menu with olympic lifts)
www.crossfit.com
http://www.aceathlete.com/hatch/video.htm
http://www.danjohn.org/bp.pdf
Those have been good for me, along with dl'ing every video I see.
kylestyle
New member
I trained shoulders once a week like everyone else for years. But then I tried to do handstands and handstand pushups and found them lacking for that type of exercise. Which I was surprised at. The shoulders would burn out quickly after 5-7 seconds of a handstand. Doing handstands for 10 minutes would work out my shoulders far more then doing DB presses. Just a heads up. You think your shoulders are strong enough until you try to support your own weight on them.
Extra_Strong
Well-known member
kylestyle said:
so are you saying hand stands are more effective?
you body was more adapted to presses as soon as you adapt to the handstands it will be the same.
what about touching your traps to the floor and pushing back up with your chin curled to your chest.
kylestyle
New member
Well it's not that easy to get 190lbs up over your head and hold it there in the gym. I'm not saying Handstands are more effective then proper weight training (DB's overhead, arnolds, etc). I was simply stating that i've done all those exercises over the years and was shocked that my shoulders could not support my weight. And handstands offer a way to test your strength of shoulders.
What you say is true, once my body adapts to it, it will be easier.
You're last sentence is ummmmmmmmmm. .....
What you say is true, once my body adapts to it, it will be easier.
You're last sentence is ummmmmmmmmm. .....
s8nlilhlpr
Banned
A handstand pushup done on the flat ground is a partial ROM. Yes, it is difficult to do, but more because of the balancing factor than the weight. Also, try doing them not leaning against a wall, talk about working supporting muscles. If you want a full ROM, place two chairs together, and place your hands on those. Handstands are decent, but IMHO ring muscle ups are even better ;-). Or, just plain muscle-ups on a chinup bar.
Extra_Strong
Well-known member
My Shoulders Are Thinking About Trying These Mmm Plus Would Be Fun To Do Infront Of People For Attention :d I Loe Attention
sidney61199
New member
Wouldn't a basic hand stand even with just your feet barely touching the wall (for balance) be that thing called concentric some thing or other. I know I'm not very clear but thats cause I don't know what its called, I was hoping some one could fill in the blanks for me. You know that thing where body builders hold a certain pose for a long time to engorge the muscle with blood and tax it to make it grow and become more pumped. I hope this makes sense to some one cause I know what I'm talking about is out there just can't think what the hell it's called. It might actually be called a concentric rep, I don't know.
I really wish that everyone with shoulder probems would get a log made like for Strongman. A 6" log would be perfect. About 55 lbs, fries the shoulders when you press it (standing or seated) and a great way for people with shoulder problems to really push their shoulders without injury.
jpt
New member
i do standing arnold presses with 40lbs.....completely fries them!!! sometimes standing barbell presses with just dimes on the side does the trick too....both of these if don't correctly doesnt hurt either shoulder....not sure where you can get a strongman log from lol....although i'm sure people here know.
sidney61199
New member
No offense but if you want size I would think you would need to go heavy. I was doing (changed routine) 185lb military presses. I'm not in any kind of amazing shape but I do have people come up in public and complement me on the size of my shoulders. Not every day but every so often. I also do (did) heavy dumbbell presses to like around 75 to 80lbs with the rep range around 8 or so.
silver_shadow
New member
yea, there was a nice post with an article on this a few weeks back... something about old timers.kylestyle said:
Buster Brown
New member
I didn't want to create a new thread so I'm posting this here.
I'm a hard gainer and have my routine:
1st Day: Chest/Shoulders/Tri's
2nd Day: Legs
3rd Day: back/biceps/forearms
For shoulders I have been doing seated dumbell raises and then standing barbell raises. My arms are getting big, but my tri's from the front stick out more than my shoulders. It's gotten to the point where I'm choosing not to go up in weight for my triceps because my shoulders are lagging so much.
Would lateral raises make them wider? Do compound movements like presses NOT make them wider?
One thing to add is that I've been doing the standing barbell raise with a wide grip, almost as wide as the bench press, and only recently have I been using a closer grip, and bringing the bar down in front of me, then raising it, and directly over my head, so that I feel like I hit the delts better.
Should I just wait to go up in weight with the presses or are lateral raises the missing part of my routine? And what is tucking the elbows in? Right now I just have my arms out to my side directly when lifting so that their facing left and right.
Thanks for any replies.
I'm a hard gainer and have my routine:
1st Day: Chest/Shoulders/Tri's
2nd Day: Legs
3rd Day: back/biceps/forearms
For shoulders I have been doing seated dumbell raises and then standing barbell raises. My arms are getting big, but my tri's from the front stick out more than my shoulders. It's gotten to the point where I'm choosing not to go up in weight for my triceps because my shoulders are lagging so much.
Would lateral raises make them wider? Do compound movements like presses NOT make them wider?
One thing to add is that I've been doing the standing barbell raise with a wide grip, almost as wide as the bench press, and only recently have I been using a closer grip, and bringing the bar down in front of me, then raising it, and directly over my head, so that I feel like I hit the delts better.
Should I just wait to go up in weight with the presses or are lateral raises the missing part of my routine? And what is tucking the elbows in? Right now I just have my arms out to my side directly when lifting so that their facing left and right.
Thanks for any replies.
