Cannot build big shoulders for the life of me

[Johnny Sinn]

Guys I have tried everything.

Stats- Male, 30, 6-2, 270 lbs

Basically like with all my big lifts I prime the nervous system to hit it hard and heavy. Here is my workout

Military press to the front- Strict and to my chin
Barx12
135 x 10 2 sets
225x 6 2 sets
275 x 1 1 set
315 as many as I can. Usually 5 or 6
Then drop to 275 for reps or 225

On occasion I add some heavy dumbell press(110 for 12 and then 130s for as many as I can)

I bench heavy monday so I feel like front raises are overkill. I do side raises though.

I dont know if Im fighting bad genetics. Need a skinnier waist maybe? BF is a little high right now.

[amcon]

here is what i do:

behind the neck -
one warm up then pack the weight on, my goal is 6 or more reps for 3 sets

standing military press -
no bouncing no bouncing at all
three sets eight to ten reps

up right rows
two sets heavy five to six reps

front raises
two or three sets getting eight to twelve reps

rear delts i do a dif day
reverse pecdeck
reverse flies as im bent forward
rotor cuff raises
cable flies

[Johnny Sinn]

Looks like a good workout. So u think adding some heavy front raises would be cool. I know shoulders arent very big so I dont want to overtrain.

And when I posted my weights I wasnt bragging but makin a point that they are way off as far as size to strength. I see guys with huge shoulders only pressing like 165, yetthey are bigger than me. WTF

[Dukkit]

Seated bb or db press. really puts all that weight on your shoulders and makes you use proper form without bouncing your knees like some do in standing presses

then i superset side laterals with upright rows

rear delts i do on back day.

[Reed]

Good workout amcon


Maybe Johnny switch things up as you are pressing some really heavy weight. But if that is your total workout you need to add in something for the other two heads of your delt. Seated dumbbell laterals, bent over dumbbell laterals not just do some side laterals. Focus in on them

Could be your rep scheme, are you slow controlled or is it more of jerking motions. Maybe take the weight down and focus on working the muscle fully. I see you say you're strict, maybe slow the movement down and really feel it working. This is obviously can involve your goals; are you more for size over strength or powerlifting.

Could also be your are overtraining your delts

[Jfew44]

Guys I have tried everything.

Stats- Male, 30, 6-2, 270 lbs

Basically like with all my big lifts I prime the nervous system to hit it hard and heavy. Here is my workout

Military press to the front- Strict and to my chin
Barx12
135 x 10 2 sets
225x 6 2 sets
275 x 1 1 set
315 as many as I can. Usually 5 or 6
Then drop to 275 for reps or 225

On occasion I add some heavy dumbell press(110 for 12 and then 130s for as many as I can)

I bench heavy monday so I feel like front raises are overkill. I do side raises though.

I dont know if Im fighting bad genetics. Need a skinnier waist maybe? BF is a little high right now.

I would say so at 6'2" 270 unless you're a monster. I do not like the way you run your Military Press at all. 1 rep at 275 then 315 for 5 or 6 when you do 225 for 6? You've just got me a little confused.

[Duke07]

you're pushing 315# for 5-6 reps and you think you have small shoulders?

[Voland]

Welcome to the club...

[spywizard]

you're pushing 315# for 5-6 reps and you think you have small shoulders?

I do seated at that weight and yep, i think i'm small too... or rather i want more girth..

It's more about the size, not the strength.. tearing down the capillaries so that new fast twitch muscle fibers are created..



only thing I can see wrong with what you are doing is don't do a burnout set, all you are doing is training the slow twitch muscle when you do that.. the glycogen stores have been used... don't force the body to cannibalize the muscle you just tried to grow.. and food.. r u really eating enough?/ do you rest enough??

those are my thoughts on it..

[Phate]

personally i think the best way to give the illusion of wide shoulders is to work the medial head first in the workout as increasing the size of this head will give your frame width, include a decrease in waist size and you have a nice recipe for a heavy V taper which creates the illusion of size

[kickinit]

I think doing military to the front and rear for me on the smith machine is really helping. Otherwise I do lateral raises infront and behind the body

[illwillogical]

I have just dealt with the fact that my shoulders aren't going to be wide. A lot of it is genetic in my opinion. I get thicker not wider. Some guys can't have huge delt's just like not everyone can have 20" arms.

[eatrainrest]

I have just dealt with the fact that my shoulders aren't going to be wide. A lot of it is genetic in my opinion. I get thicker not wider. Some guys can't have huge delt's just like not everyone can have 20" arms.

very true.

[Johnny Sinn]

I would say so at 6'2" 270 unless you're a monster. I do not like the way you run your Military Press at all. 1 rep at 275 then 315 for 5 or 6 when you do 225 for 6? You've just got me a little confused.

Well its all about priming the CNS to get it ready for that heavy weight. I could do 225 over 20x so why exhaust myself. ITs just to progressively get the body used to the pundage then work up to that big set or two.

When your total poundage of a workout is exceeding thousands of pounds u have to cut back a but. Make sense.

I do just enough to warmup but leave the tank full for my work sets

[Johnny Sinn]

Good workout amcon


Maybe Johnny switch things up as you are pressing some really heavy weight. But if that is your total workout you need to add in something for the other two heads of your delt. Seated dumbbell laterals, bent over dumbbell laterals not just do some side laterals. Focus in on them

Could be your rep scheme, are you slow controlled or is it more of jerking motions. Maybe take the weight down and focus on working the muscle fully. I see you say you're strict, maybe slow the movement down and really feel it working. This is obviously can involve your goals; are you more for size over strength or powerlifting.

Could also be your are overtraining your delts

Yeah bro over the past month or two I really focused on instead of a sloppy set of 12 with 315 bringing it to my chin, light touch and go. Definetely a lot harder. Now I get 5 or 6.

Thanks for all the help guys. Appreciate it

[amcon]

, i think i'm small too... or rather i want more girth..

It's more about the size, not the strength.. tearing down the capillaries so that new fast twitch muscle fibers are created..





those are my thoughts on it..

what were we talking about? wee wee size or delts? lol he he he

[amcon]

I think doing military to the front and rear for me on the smith machine is really helping. Otherwise I do lateral raises infront and behind the body

i like it... also wide and narrow grip on smith machine

[kickinit]

i like it... also wide and narrow grip on smith machine

YES SIR.... Got to hit them from all directions to grow, well at least for me.

[eatrainrest]

do it