what im i doing wrong on shoulder days?

[bbh90]

its just fukcin hard for me to get really developed shoulders im not sure what my hang up is possibly overtrain them because they get hit on both chest and back day anyway but heres and average shoulder routine for me

BB military press 2x6-10
DB military press 2x6-10
upright rows 2x6-10
lateral raises super setted with lateral raise machine 2x6-12
rear delt rows 2x6-10
rear delt cable rows 2x6-10
and depending on how im feeling maybe rear delt raises 2x6-12

now i realize this is a lot but i get it all done in 40 minutes so its intense but short

i should probably mention that my routine is like this
day 1
chest
day 2
back/traps
day 3
shoulders
day4
legs
day 5
arms

so im doing my shoulders after back and chest and they were probably already hit the previous 2 days from chest and back

but basically i cant ever seem to get some serious shoulder development i dont have bad shoulders at all but i want to get really full and big shoulders which seems to be very difficult

hers a pic of me at my biggest im not quiet this big right now cuz i had a bulged disc and had to be out of the gym for 3 months but im getting close to this gain



so i mean my shoulders arnt bad but id like to really bring them out more and get that fullness and idk like boulder shoulder kind of look


whats you guys opinion on how i could improve my shoulder growth?

[Aichers]

Dude, you're lookin great man. Shoulder's are deffinately proportionate to the rest of you IMO. Keep doing what you're doing. I took some time off of my shoulders to focus more on chest and now that I'm hitting it again they seem to be responding very well. One more thing, Arnold raises you could incorporate instead of dumbell presses. You need to use about 60 to 70% of your dumbell presses though. Seems to strain my shoulders a little. I do feel you get used to them and I noticed soreness immediately when I started doing them.

Dunno, I'm new here on the boards so you may not wanna take advice from me

[cro]

no shrugs ? you look good . i myself only run shoulders 1 time a week.

[D7M]

Your delts do look proportional.

You're definitely over doing delts, imho: you don't need DB and BB presses. Pick one. Alternate weeks. I do rear delts on back day, personally, and even then I don't do three exercises for them.

You can also try moving delts towards the end of the week in your split, so they are fresher and you can hit them harder.

[songdog]

Loook good bro.But I agree with D7M.Shrugs would be good also.

[dec11]

when lokking for size i do delts with my back day inc traps, tht way everything gets hit once, dont forget you use shoulders on back days too. i go:

mon chest/arms

wed legs abs

fri back/shoulders

[oldnsedentary]

when lokking for size i do delts with my back day inc traps, tht way everything gets hit once, dont forget you use shoulders on back days too. i go:

mon chest/arms

wed legs abs

fri back/shoulders

This post caught my attention, because you split up the body parts exactly the same way that I do, but there is one huge difference. Instead of Monday, Wednesday, Friday, I do day 1, 2, 3, then an off day, then start again with day 1. Do you really have four "off" days every week? That seems excessive. Should I have more off days?

[PistolStarta]

This post caught my attention, because you split up the body parts exactly the same way that I do, but there is one huge difference. Instead of Monday, Wednesday, Friday, I do day 1, 2, 3, then an off day, then start again with day 1. Do you really have four "off" days every week? That seems excessive. Should I have more off days?

this would be based on the intensity and length of your on days.

[cro]

by the looks of your build thats working for you ,i think i would lose my mind doing only 3 days. i have 4 kids working out is my break .lol

when lokking for size i do delts with my back day inc traps, tht way everything gets hit once, dont forget you use shoulders on back days too. i go:

mon chest/arms

wed legs abs

fri back/shoulders

[Hazard]

Your delts don't look bad......

Here's what I do:

Machine press or dumbell press - 3 sets
Rear delt machine - 3 sets
side laterals - 3 set
front laterals - 3 sets

front and rear shrugs - 2 sets ea.

I don't over work them but I try to go as heavy as I can and by the end of my workout..... my shoulders are useless lol.

~Haz~

[dec11]

This post caught my attention, because you split up the body parts exactly the same way that I do, but there is one huge difference. Instead of Monday, Wednesday, Friday, I do day 1, 2, 3, then an off day, then start again with day 1. Do you really have four "off" days every week? That seems excessive. Should I have more off days?

yes, why do you think thts excessive? you dont have to live in the gym for your results. 3 day split gives valuable recovery time if you are training hard and heavy

[dec11]

by the looks of your build thats working for you ,i think i would lose my mind doing only 3 days. i have 4 kids working out is my break .lol

you could do abs on a sep day if you wanted that'im going to the gym more' feeling. training is the easy bit in this game, its the recovery that matters. training hard multiple days in a row only ever increased injuries for me, ppl forget that muscle groups will be excessively trained as they are being used assistantly as well as directly, pair them up for more recovery time

[bbh90]

Your delts do look proportional.

You're definitely over doing delts, imho: you don't need DB and BB presses. Pick one. Alternate weeks. I do rear delts on back day, personally, and even then I don't do three exercises for them.

You can also try moving delts towards the end of the week in your split, so they are fresher and you can hit them harder.

i think i may be overtraining them im the type of person whos like o this parts lagging i need to focus on it more when i think maybe for delts its just conterproductive and i need to just like make it a quick hit them and get out kind of thing because they are already getting hit on chest and back day and even arms day a little bit

also i saw an interesting comment saying that for medial and rear delt growth because they are smaller muscles they are better worked with a little higher reps and more so going for a really strong pump rather than trying to hit them heavy whats your opinion on this? i did experiment wiht some super sets of upright rows and latteral raises and did think that it worked well so maybe the pump and some super sets would be better for those two groups whats your opinion?

thanks for the help guys

and by the way i do hit traps lol but i think they grow better for me on back day and id say iv only recently really learned how to hit them right

[cro]

thats probebly were my elbow and forearms would have more recuperation time .i might have to look more into this have been thinking about a different rutine to account for more rest. now im working 1 body part a day at the moment and its been working good for my time schedule . thanks for reiterating.

you could do abs on a sep day if you wanted that'im going to the gym more' feeling. training is the easy bit in this game, its the recovery that matters. training hard multiple days in a row only ever increased injuries for me, ppl forget that muscle groups will be excessively trained as they are being used assistantly as well as directly, pair them up for more recovery time

[Black]

HEAVY upright rows with a slight cheating movement pack some nice mass on my entire shoulder girdle.

[dec11]

thats probebly were my elbow and forearms would have more recuperation time .i might have to look more into this have been thinking about a different rutine to account for more rest. now im working 1 body part a day at the moment and its been working good for my time schedule . thanks for reiterating.

no prob, as soon as my cut is done im going back to this split
i think 5 days per week has caused me more injuries than its worth, trained 3 day split for 12yrs never had many injuries until i started splitting up body parts and training 5 days pw

[Vullfromsc]

here is my shoulder workout from yesterday..

Dumbbell Should Press:
set 1 (warm-up): 60lb dumbbells x 12
set 2 (warm-up): 80lb dumbbells x 12
set 3: 100lb dumbbells x 10
set 4: 100lb dumbbells x 8
set 5 (drop-down): 90lb dumbbells x 10

Front Raises (seated):
set 1 (warm-up): 40lb dumbbells x 20 (alternating)
set 2: 50lb dumbbells x 20 (alternating)
set 3: 65lb dumbbells x 16 (alternating)
set 4: 65lb dumbbells x 12 (alternating)

Lateral Raises (seated)
set 1: 20lb dumbbells x 20 (alternating, strict form with perfectly straight arms)
set 2: 30lb dumbbells x 20 ( " )
set 3: 30lb dumbbells x 18 ( " )

Rear Delt (lying on bench at 30 degrees incline):
set 1: 25lb dumbbells x 12
set 2: 30lb dumbbells x 10
set 3: 35lb dumbbells x 10

Shrugs on Smith-Machine:
set 1 (warm-up): 2 plates on each side x 15
set 2 (warm-up): 3 plates on each side x 15
set 3: 4 plates on each side x 15
set 4: 5 plates on each side x 12
set 5: 6 plates on each side x 8

Upright Rows (barbell):
set 1 (warm-up): 95lb x 12
set 2: 135lb x 10
set 3: 135lb x 10
set 4: 135lb x 10

that's pretty much it. sometimes i do exaggerated dumbbell shrugs at the end with like 80lb dumbbells or something

[dec11]

here is my shoulder workout from yesterday..

Dumbbell Should Press:
set 1 (warm-up): 60lb dumbbells x 12
set 2 (warm-up): 80lb dumbbells x 12
set 3: 100lb dumbbells x 10
set 4: 100lb dumbbells x 8
set 5 (drop-down): 90lb dumbbells x 10

Front Raises (seated):
set 1 (warm-up): 40lb dumbbells x 20 (alternating)
set 2: 50lb dumbbells x 20 (alternating)
set 3: 65lb dumbbells x 16 (alternating)
set 4: 65lb dumbbells x 12 (alternating)

Lateral Raises (seated)
set 1: 20lb dumbbells x 20 (alternating, strict form with perfectly straight arms)
set 2: 30lb dumbbells x 20 ( " )
set 3: 30lb dumbbells x 18 ( " )

Rear Delt (lying on bench at 30 degrees incline):
set 1: 25lb dumbbells x 12
set 2: 30lb dumbbells x 10
set 3: 35lb dumbbells x 10

Shrugs on Smith-Machine:
set 1 (warm-up): 2 plates on each side x 15
set 2 (warm-up): 3 plates on each side x 15
set 3: 4 plates on each side x 15
set 4: 5 plates on each side x 12
set 5: 6 plates on each side x 8

Upright Rows (barbell):
set 1 (warm-up): 95lb x 12
set 2: 135lb x 10
set 3: 135lb x 10
set 4: 135lb x 10

that's pretty much it. sometimes i do exaggerated dumbbell shrugs at the end with like 80lb dumbbells or something

as in 20kg plates?

[Vullfromsc]

as in 20kg plates?

45lb, or 20.4kg

[cro]

thats real good to know. thanks im thinking hard on this.

no prob, as soon as my cut is done im going back to this split
i think 5 days per week has caused me more injuries than its worth, trained 3 day split for 12yrs never had many injuries until i started splitting up body parts and training 5 days pw

[warren916]

also i saw an interesting comment saying that for medial and rear delt growth because they are smaller muscles they are better worked with a little higher reps and more so going for a really strong pump rather than trying to hit them heavy whats your opinion on this? i did experiment wiht some super sets of upright rows and latteral raises and did think that it worked well so maybe the pump and some super sets would be better for those two groups whats your opinion?

Ever since starting that type of lateral training iv gotten huge results from before.

Iv now started pyramiding my side laterals and its CRAZY pumps.

Not exact weights but something like this...

18x15lbs
45-60 Sec Rest
15x20lbs
45-60 Sec Rest
12x25lbs
45-60 Sec Rest
10x30lbs
45-60 Sec Rest
8x35lbs
45-60 Sec Rest
10x30lbs
45-60 Sec Rest
12x25lbs
45-60 Sec Rest
15x20lbs
45-60 Sec Rest
18x15lbs

Or instead of pyramiding back down at your heavy set do a drop set with 12x25lbs to 15x15lbs 2-3 times.

A lot of people dont agree with this type of training, but the information is there to try and has worked well for me. Thanks!

[wmaousley]

Behind neck presses really build my shoulders and traps

[dec11]

45lb, or 20.4kg

fvckin hell, 240kg shrugs, you must be a big lad