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What's y'allses shoulder workouts?

MPress x4 4th is a dropper
Upright rowsx3 4th is dropper

bent over lateral raises x4 4 is dropper


then on friday

DB Shoulder press same as above
Upright rows same as above

DB shrugs same as above
 
right now...

5x5 military press
2x8 lateral raises
2x10 rear delt raises
1x8 cable lateral raises
1x12 bent over rear delt raises raises

i don't train my traps anymore. they overpower my body and deadlifting seems to help them enough already

occasionally i throw an upright row in there
 
Warm Up

Seated Side Laterals

15 lbs =15 reps
15 lbs= 15 reps

Seated Military Pres

Set 1 : 145 lbs : 9 reps
Set 2 : 145 lbs : 8 reps
Set 3: 145 lbs : 8 reps
Set 4: 155 lbs : 4 reps , 115: 8 reps

Up right rows straight bar

Set 1: 100 lbs: 10 reps
Set 2: 100 lbs: 10 reps
Set 3: 105 lbs: 8 reps
Set 4: 110 lbs: 6 reps, 85 : 8 reps

Bent over later raises

Set 1: 25 lbs: 17 reps
Set 2: 25 lbs: 14 reps
Set 3: 25 lbs: 12 reps
Set 4: 35 lbs: 6 reps, 20 : 10 reps
 
I'm beginning to wonder if I switch up my hand placement on DB pressing movements if it will take the pressure off my RC's (from palms-out to palms-in, facing my head). I'm pretty sure that's exactly what it would do.

BRB, gonna dig thru old articles I have
 
jerkbox said:
i'm starting to understand why all you guys are so skinny
Click to expand...



AAP and String Bean are both skinny bitches, but I know... I KNOW you ain't talking about me... I'm jacked x 12.
 
jack_schitt said:
Link-ski?
Click to expand...

7-8 sets side laterals
7-8 sets front laterals
7-8 sets rear laterals
3x10 miliatary press

high reps on the laterals. main idea is blood pump and fascia stretching. if it doesn't hurt you're not doing it right.
 
string_bean00 said:
7-8 sets side laterals
7-8 sets front laterals
7-8 sets rear laterals
3x10 miliatary press

high reps on the laterals. main idea is blood pump and fascia stretching. if it doesn't hurt you're not doing it right.
Click to expand...
Noted. Thanks orb.
 
string_bean00 said:
7-8 sets side laterals
7-8 sets front laterals
7-8 sets rear laterals
3x10 miliatary press

high reps on the laterals. main idea is blood pump and fascia stretching. if it doesn't hurt you're not doing it right.
Click to expand...

rofl, wtf. that's like a 2 hour shoulder workout.

there's no way that shit works if you're not on gear.
 
3 x 8-12 for everything

side laterals

military

rear laterals

front raises

scaptions

reverse flye machine
 
calveless wonder said:
rofl, wtf. that's like a 2 hour shoulder workout.

there's no way that shit works if you're not on gear.
Click to expand...

i forget to add, short rests. I do like 30 seconds, 45 seconds tops. the pump is re-cock-ulous.


doesn't take me long at all to get through it. i did this workout as a natty also.
 
string_bean00 said:
i forget to add, short rests. I do like 30 seconds, 45 seconds tops. the pump is re-cock-ulous.


doesn't take me long at all to get through it. i did this workout as a natty also.
Click to expand...

lmfao, you serious?

there's no fuckin way.

24 sets for shoulders
 
string_bean00 said:
7-8 sets side laterals
7-8 sets front laterals
7-8 sets rear laterals
3x10 miliatary press

high reps on the laterals. main idea is blood pump and fascia stretching. if it doesn't hurt you're not doing it right.
Click to expand...


I'll pass on that, okthx
 
calveless wonder said:
lmfao, you serious?

there's no fuckin way.

24 sets for shoulders
Click to expand...

lol totally serious dude.


all sets are not equal. a set of 20 on laterals is not equal to a set of bench or something.


I was really skeptical before I tried it also but AAP knows his shit
 
calveless wonder said:
rofl, wtf. that's like a 2 hour shoulder workout.

there's no way that shit works if you're not on gear.
Click to expand...
not true.

stringbena gave it to me, and ihavnt been doing it every week, cause i like to lift heavy, but ill be doing it this week, and do it every 3rd week usually.

group it in 4's

side lateral for 12, watch clock as soon as its been 30 seconds rest, side lateral for 12, rest 30, 12, rest 30, 12. thats 4 sets,

do the same with front raise,

then side raise again

then front raise again

i do rear delts separately though,

then go your shoulder press with minimal like 1-2 minute rests.

should be 30-40 mins tops

but when im not doing that or full body week, i will go heavy standing military press with a bit of leg drive, followed by some seated dumbell press, then some laterals and front raises in the same ballbusting fashion as stringbean/AAP's shoulder routine but for not nearly as many sets
 
string_bean00 said:
lol totally serious dude.


all sets are not equal. a set of 20 on laterals is not equal to a set of bench or something.


I was really skeptical before I tried it also but AAP knows his shit
Click to expand...


god, i'm a gay but i'll totally try this.

my delts are probably one of my better bodyparts (except my rear delts...fuckin blow), but meh, can't hurt
 
calveless wonder said:
lmfao, you serious?

there's no fuckin way.

24 sets for shoulders
Click to expand...


I do about 30 sets for triceps.

For real, that shoulder routine takes about 45 mins tops. You are not doing forced reps or negatives or drop sets or any of that shit like that which does nothing but compromise your form and risk injury.

Look at it this way. Your side delts are what?? as big as your two fingers? You dissect that muscle and you will see the actual side delt is not very big at all. So why you want to throw heavy weight at such a small muscle? You can't possibly stimulate it enough without incorporating and recruiting additional muscles. So your side laterals, effectively become a compound movement for the whole shoulder girdle. You target that tiny muscle with high reps, volume sets and you push that blood in there to stretch that muscle from the inside as much as you can. My shoulders don't lie.
 
THIS IS A ROSS WORKOUT!!!

Ross
Banned Join Date: Oct 2006
Posts: 0




Standing barbell presses- 1 warmup, 3 working sets
Standing DB- 1 warm-up, 3 working sets
Seated BB- 3 sets- 1 dropset
Seated DB- 3 sets- 1 dropset
Seated Smith Behind/Front- 4 sets
Side lateral raises- 3 sets- dropset
Front lateral raises- 3 sets- dropset
Rear lateral raises- 3 sets- dropset
Upright rows- 3 sets
Barbell Shrugs- behind/Front- 2 sets each
DB shrugs- 2 sets

Rep ranges vary from 6-12 reps, I always include lots of drop sets(at least 1 per movement) and some of the movements are supersetted(varies).

A typical shoulder workout will last about 90 minutes.

On days where I comine shoulders and triceps, I perform ALL of my PRESSING sets FIRST, then go straight into TRICEPS, then do my LATERAL RAISES/SHRUGS at the end, when i am almost FRESH again in the delts. this typically lasts no more than 2 hours.
 
AAP said:
I do about 30 sets for triceps.

For real, that shoulder routine takes about 45 mins tops. You are not doing forced reps or negatives or drop sets or any of that shit like that which does nothing but compromise your form and risk injury.

Look at it this way. Your side delts are what?? as big as your two fingers? You dissect that muscle and you will see the actual side delt is not very big at all. So why you want to throw heavy weight at such a small muscle? You can't possibly stimulate it enough without incorporating and recruiting additional muscles. So your side laterals, effectively become a compound movement for the whole shoulder girdle. You target that tiny muscle with high reps, volume sets and you push that blood in there to stretch that muscle from the inside as much as you can. My shoulders don't lie.
Click to expand...

i'm very interested to hear your theories on training other body parts.

willing to learn mang.

i still haven't been able to spot you at the gym lmfao.

i always see some jacked dude with black hair and think to myself "is that AAP?"

i'm not that hard to spot. spikey haired (unless i just wake up, then i just look like a fuckin dork), earings, big ass video ipod on my forearm, 5'8..175 right now. not too big, not too small. never wear tanktops, just t shirts. i always bop my head like an asshole to my music, and probably look a few steps away from a mental hospital. but that's my gym persona
 
calveless wonder said:
i'm very interested to hear your theories on training other body parts.

willing to learn mang.

i still haven't been able to spot you at the gym lmfao.

i always see some jacked dude with black hair and think to myself "is that AAP?"
Click to expand...




Stay away from my e-man.
 
I do chest and shoulders in the same work out chest first then
2 drop sets of db side laterals 20 x 8 17 x 8 15 x 8 12 x 8
2 sets of a variation rear delt exercise hard to explain see video reps 8 - 12
http://mdtv.musculardevelopment.com/content/view/856/170/
2 sets of bent cable side laterals reps 8 - 12
2 set hammer behind the neck shoulder press reps 6 - 12
2 sets hammer shoulder press reps 6 - 12
 
KillahBee said:
Chest and shldrs in same workout?!!!


Holy fuck, the tendons in my RC's would fucking explode
Click to expand...

just load up on ibuprofen beforehand so you don't feel the damange you are doing to your body
 
KillahBee said:
Chest and shldrs in same workout?!!!


Holy fuck, the tendons in my RC's would fucking explode
Click to expand...
Yes you freakin light weight I grew my shoulders the most in the past 2 years and always had them together with chest first and prexhaust so as not to injure. My last set of shoulders on the hammer I get up to 180 on a very good day as heavy as 230. :)
 
This was today
Tueday July 17th 2007 6:15 pm​

Shoulders : Back : Biceps


Note: The last set of each excersice is followed with a drop set trying to achive a rep

Warm Up

Seated Side Laterals

15 lbs =15 reps
15 lbs= 15 reps

Seated Military Pres

Set 1 : 145 lbs : 9 reps
Set 2 : 145 lbs : 8 reps
Set 3: 145 lbs : 8 reps
Set 4: 155 lbs : 4 reps , 115: 8 reps

Up right rows straight bar

Set 1: 100 lbs: 10 reps
Set 2: 100 lbs: 10 reps
Set 3: 105 lbs: 8 reps
Set 4: 110 lbs: 6 reps, 85 : 8 reps

Bent over later raises

Set 1: 25 lbs: 17 reps
Set 2: 25 lbs: 14 reps
Set 3: 25 lbs: 12 reps
Set 4: 35 lbs: 6 reps, 20 : 10 reps

Pullups at bdy weight

Set 1: 13 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 9 reps
Set 5: 7 reps

Bent over Barbell Rows

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 9 reps
Set 4: 145 lbs: 9 reps, 135 : 6 reps

Narrow Cable rows

Set 1: 150 lbs: 12 reps
Set 2: 155 lbs: 10 reps
Set 3: 155 lbs: 10 reps
Set 4: 165 lbs: 6 reps, 135 : 8 reps

Barbell Curls straight bar

Set 1 : 55 lbs : 12 reps
Set 2 : 55 lbs : 12 reps
Set 3 : 65 lbs : 8 reps, 45 lbs : 5 reps , 30 lbs : 8 reps

1 arm preacher curls

Set 1 : 25 lbs : 10 reps
Set 2 : 25 lbs : 8 reps
Set 3: 30 lbs : 5 reps, 20 lbs : 8 reps

Comments NE- YO today
 
superqt4u2nv said:
Yes you freakin light weight I grew my shoulders the most in the past 2 years and always had them together with chest first and prexhaust so as not to injure. My last set of shoulders on the hammer I get up to 180 on a very good day as heavy as 230. :)
Click to expand...

lol at lightweight. not putting my body in a state where it WILL get injured is no exactly lightweight.
 
i'm going to try AAP's workout.

just sayin.
 
KillahBee said:
lol at lightweight. not putting my body in a state where it WILL get injured is no exactly lightweight.
Click to expand...
I haven't had to see my chiro in about year now and rare my shoulder feels anything but great. I also use DC's extreme stretching which I find seems to help a lot.
 
What everyone really wants to know is...

What does JH1's Chest Workout look like...

I know yall mother fuckers want some of that.
 
jh1 said:
What everyone really wants to know is...

What does JH1's Chest Workout look like...

I know yall mother fuckers want some of that.
Click to expand...

what is the concentration camp diet consist of?
 
KillahBee said:
lol at lightweight. not putting my body in a state where it WILL get injured is no exactly lightweight.
Click to expand...
P.S All that we are is a result of what we have thought ~ Buddah

You believe you will injure yourself then you will strong in mind = strong in body all mind over matter bish.
 
KillahBee said:
I'm beginning to wonder if I switch up my hand placement on DB pressing movements if it will take the pressure off my RC's (from palms-out to palms-in, facing my head). I'm pretty sure that's exactly what it would do.

BRB, gonna dig thru old articles I have
Click to expand...

Sure would. Arnold presses are usually recommended for people with RC problems because the added rotation relieves pressure.

Another good choice would be overhead press using a snatch grip (hands about 6" from the end of the bar). Olympic lifters usually do behind the neck presses this way in order to strengthen their RC's. I do these sometimes when I feel the need to change things up.
 
superqt4u2nv said:
P.S All that we are is a result of what we have thought ~ Buddah

You believe you will injure yourself then you will strong in mind = strong in body all mind over matter bish.
Click to expand...


"Believe nothing, no matter where you read it or who has said it, not even if I have said it, unless it agrees with your own reason and your own common sense" - Buddha

BITCH
 
KillahBee said:
???
Click to expand...
heavy compound lifts followed by super sets.
seated mp 5x5
shrugs 5x5
then its on to the super sets
side raises rep of 20
front raises rep of 20
upright rows rep of 20
standing dumb bell mp rep of 20
all one right after the other with no rest I do this 3-5 times depending

then I take the 45,25,and 10bl plats and do a high rep front raise work out to end it off

20 reps with the 45 plat
30 rep with the 25 plat
35 reps with the 10bl plat
no rest for 3 sets altogether.
 
jh1 said:
What everyone really wants to know is...

What does JH1's Chest Workout look like...

I know yall mother fuckers want some of that.
Click to expand...


Uh, let's see... 3 sets of 8 cable crossovers?
 
KillahBee said:
"Believe nothing, no matter where you read it or who has said it, not even if I have said it, unless it agrees with your own reason and your own common sense" - Buddha

BITCH
Click to expand...
"meh"
-nedtogetaas
 
I think I'll give AAP's a whirl.

What I've been doing lately:

Standing OHP: 4x8
Hang cleans: 4x5
Upright rows: 3x10
Lateral raises: 3x10
Rear dely flye: 3x12
 
DB shoulder press and needtobells mostly
 
AAP said:
I do about 30 sets for triceps.

For real, that shoulder routine takes about 45 mins tops. You are not doing forced reps or negatives or drop sets or any of that shit like that which does nothing but compromise your form and risk injury.

Look at it this way. Your side delts are what?? as big as your two fingers? You dissect that muscle and you will see the actual side delt is not very big at all. So why you want to throw heavy weight at such a small muscle? You can't possibly stimulate it enough without incorporating and recruiting additional muscles. So your side laterals, effectively become a compound movement for the whole shoulder girdle. You target that tiny muscle with high reps, volume sets and you push that blood in there to stretch that muscle from the inside as much as you can. My shoulders don't lie.
Click to expand...

i wish you lived near me i'd pay top dollar to have you as my trainer..

you wanna give me an entire cookie cutter workout routine to do chest arms legs abs shoulders ... ill post results and pay you with karma :).. i wanna get chissled..
 
KillahBee said:
???
Click to expand...

heavy ass dumbell presses.
lateral raises with cable machines. tons of variations
up right rows with a rope for greater range of motion, plus hits the traps
bent over rows (with a girl)
cubans
arnolds
I love shoulders and traps
 
string_bean00 said:
7-8 sets side laterals
7-8 sets front laterals
7-8 sets rear laterals
3x10 miliatary press

high reps on the laterals. main idea is blood pump and fascia stretching. if it doesn't hurt you're not doing it right.
Click to expand...

whats up with all these young dudes doing so many sets. good lord man. you work your shoulders doing any upper body movement. You'll learn that pain will cost you a ton of money in physical therapy. 9-12 working sets and thats it for me. Not saying I have amazing shoulders, but I do get compliments on them.
 
string_bean00 said:
i forget to add, short rests. I do like 30 seconds, 45 seconds tops. the pump is re-cock-ulous.


doesn't take me long at all to get through it. i did this workout as a natty also.
Click to expand...


lactic acid builds muscle? lol just fuckin with you
 
cboogsrun said:
whats up with all these young dudes doing so many sets. good lord man. you work your shoulders doing any upper body movement. You'll learn that pain will cost you a ton of money in physical therapy. 9-12 working sets and thats it for me. Not saying I have amazing shoulders, but I do get compliments on them.
Click to expand...

delts is the only muscle I do that with. by hurting I just meant hurt from the pump...not legitimate pain.

I do like 6 sets for legs, 6-7 for chest, so on. used to be the same for delts until i adopted AAP's routine. but you can't really compare the intensity of a set of side laterals to that of a set of squats, lol.
 
string_bean00 said:
delts is the only muscle I do that with

I do like 6 sets for legs, 6-7 for chest, so on. used to be the same for delts until i adopted AAP's routine. but you can't really compare the intensity of a set of side laterals to that of a set of squats, lol.
Click to expand...

For me, that many sets would land my ass back in physical therapy. I'm a contractor and the manual labor such as running a shovel is plenty of workout. Plus doing any upper body lift, your going to use shoulders. So mine get a beating all week. Thats why I try to do them on Sunday when they've had a day of rest. If it works roll with it. I only do heavy dumbell presses. Everything else is light and sets of 15ish.
 
cboogsrun said:
For me, that many sets would land my ass back in physical therapy. I'm a contractor and the manual labor such as running a shovel is plenty of workout. Plus doing any upper body lift, your going to use shoulders. So mine get a beating all week. Thats why I try to do them on Sunday when they've had a day of rest. If it works roll with it. I only do heavy dumbell presses. Everything else is light and sets of 15ish.
Click to expand...

im one of those guys that never got results from pressing for delts. i think due to my height perhaps that my triceps do 95% of the work
 
string_bean00 said:
im one of those guys that never got results from pressing for delts. i think due to my height perhaps that my triceps do 95% of the work
Click to expand...


might try not locking out totally. When I do dips for chest I don't lock out and it makes a huge difference. I also have long arms for my height. Arnolds work awesome too.
 
calveless wonder said:
i'm very interested to hear your theories on training other body parts.

willing to learn mang.

i still haven't been able to spot you at the gym lmfao.

i always see some jacked dude with black hair and think to myself "is that AAP?"

i'm not that hard to spot. spikey haired (unless i just wake up, then i just look like a fuckin dork), earings, big ass video ipod on my forearm, 5'8..175 right now. not too big, not too small. never wear tanktops, just t shirts. i always bop my head like an asshole to my music, and probably look a few steps away from a mental hospital. but that's my gym persona
Click to expand...
wow ur lucky u go to the same gym as AAP? fucking crazy i wonder if any EFers go to my gym.

i agree with the bolded
 
Faizakafez said:
This was today
Tueday July 17th 2007 6:15 pm​

Shoulders : Back : Biceps


Note: The last set of each excersice is followed with a drop set trying to achive a rep

Warm Up

Seated Side Laterals

15 lbs =15 reps
15 lbs= 15 reps

Seated Military Pres

Set 1 : 145 lbs : 9 reps
Set 2 : 145 lbs : 8 reps
Set 3: 145 lbs : 8 reps
Set 4: 155 lbs : 4 reps , 115: 8 reps

Up right rows straight bar

Set 1: 100 lbs: 10 reps
Set 2: 100 lbs: 10 reps
Set 3: 105 lbs: 8 reps
Set 4: 110 lbs: 6 reps, 85 : 8 reps

Bent over later raises

Set 1: 25 lbs: 17 reps
Set 2: 25 lbs: 14 reps
Set 3: 25 lbs: 12 reps
Set 4: 35 lbs: 6 reps, 20 : 10 reps

Pullups at bdy weight

Set 1: 13 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 9 reps
Set 5: 7 reps

Bent over Barbell Rows

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 9 reps
Set 4: 145 lbs: 9 reps, 135 : 6 reps

Narrow Cable rows

Set 1: 150 lbs: 12 reps
Set 2: 155 lbs: 10 reps
Set 3: 155 lbs: 10 reps
Set 4: 165 lbs: 6 reps, 135 : 8 reps

Barbell Curls straight bar

Set 1 : 55 lbs : 12 reps
Set 2 : 55 lbs : 12 reps
Set 3 : 65 lbs : 8 reps, 45 lbs : 5 reps , 30 lbs : 8 reps

1 arm preacher curls

Set 1 : 25 lbs : 10 reps
Set 2 : 25 lbs : 8 reps
Set 3: 30 lbs : 5 reps, 20 lbs : 8 reps

Comments NE- YO today
Click to expand...
wow you are weak as fuck how do u look so jacked and good
 
needtogetaas said:
heavy compound lifts followed by super sets.
seated mp 5x5
shrugs 5x5
then its on to the super sets
side raises rep of 20
front raises rep of 20
upright rows rep of 20
standing dumb bell mp rep of 20
all one right after the other with no rest I do this 3-5 times depending

then I take the 45,25,and 10bl plats and do a high rep front raise work out to end it off

20 reps with the 45 plat
30 rep with the 25 plat
35 reps with the 10bl plat
no rest for 3 sets altogether.
Click to expand...
that super set looks interesting, on my heavy day iv done somethign similar and may try this exactly, sorry im out of K gotta recharge
 
Phaded said:
i wish you lived near me i'd pay top dollar to have you as my trainer..

you wanna give me an entire cookie cutter workout routine to do chest arms legs abs shoulders ... ill post results and pay you with karma :).. i wanna get chissled..
Click to expand...
lol iv already asked him like 20 times i guess he doesnt like kids
 
SublimeZM said:
lol iv already asked him like 20 times i guess he doesnt like kids
Click to expand...


When was that?

Granted, I have over 600 unread PMs from the last year or so. Sorry if I missed it.
 
jackangel said:
i do 1 rep with the heaviest midget in the gym.

then i go home.
Click to expand...


And probably take the midget with you too I suspect. :rainbow:
 
calveless wonder said:
lmfao, you serious?

there's no fuckin way.

24 sets for shoulders
Click to expand...
There is something to pre-exhausting with laterals. I don't do more than fifteen sets for small muscle groups or train triceps directly. I do at least 20 sets for chest and back and 10-15 for legs. I do train each bodypart twice in a seven day period.

My last arm workout
5x6-12 laterals
5x5 Barbell Shoulder Presses

5x5 Barbell curls
5x5-8 hammer curls
3x5-8 zottman curls
 
damn you guys are blowing me away with some of these training stays.

i'll totally give it a whirl because i'm sure that's why my gains are lagging.

training is by far my biggest weakness, diet is pretty on point
 
Phaded said:
i wish you lived near me i'd pay top dollar to have you as my trainer..

you wanna give me an entire cookie cutter workout routine to do chest arms legs abs shoulders ... ill post results and pay you with karma :).. i wanna get chissled..
Click to expand...


Just let me know what you need help with and I try my best to get you on the right track.
 
AAP said:
Just let me know what you need help with and I try my best to get you on the right track.
Click to expand...

traps are lagging and trying to get my biceps to peak.. would rather not train with super heavy weight..
 
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