shouder workout

[nelly]

Can someone please post good shoulder routine for bulking? Thanks

[LatissimusaurousRex]

Here's a pretty basic one:

Seated Shoulder Press: 4 sets 8-12 reps
Front Raises: 4 sets 8-12 reps
Upright Rows: 4 sets 8-12 reps
Lateral Raises: 4 sets 8-12 reps

It doesn't get much simpler than that. It may seem bland, but it's really all about the intensity you workout at. There's no miracle routine that will add mass, that fact that you're bulking will depend more on your diet. I'm sure others will post more ideas, but this here is a basic shoulder routine. Some consider 16 sets for shoulders too much, but I'll let you dictate whether that's an issue for you or not. Also, this would assume you're doing your rear delt work on back day (or any other day) if you're not you will have to add some rear delt exercises too.

[Gaspari1255]

^Solid. May want to drop the front raises though because the front delts get nailed through chest day. That will have to be your judgement though.

[dec11]

be fvckin careful with raises, stay light or you will most likely run into rotator cuff probs somewhere in the future

[nelly]

Thanks for the replies guys. Reason I was asking I am trying to figure out if I am overtraining shoulders.
3 sets of db presses 8-10
3 sets of db lateral raises 12
3 sets of cable raises 15
3 sets of upright rows 10
3 set of db raises front
3 sets of smith machine presses in front 10
3 sets of reverse pec fly for rear delt 10
3 sets of db shrugs
3 sets of bb shrugs.
What can I cut out if too much?

[dec11]

Thanks for the replies guys. Reason I was asking I am trying to figure out if I am overtraining shoulders.
3 sets of db presses 8-10
3 sets of db lateral raises 12
3 sets of cable raises 15
3 sets of upright rows 10
3 set of db raises front
3 sets of smith machine presses in front 10
3 sets of reverse pec fly for rear delt 10
3 sets of db shrugs
3 sets of bb shrugs.
What can I cut out if too much?

fvck me, waaaay too much mate!!

or fvck, wait.
you do realise tht your doing your traps also? this isnt just a shoulder workout mate

[nelly]

That is why I ask. Is hitting the side delt and front delt with more than one excersise to much?

[dec11]

That is why I ask. Is hitting the side delt and front delt with more than one excersise to much?

i dont do traps with delts for this reason, its a major hit on delts. do traps on back day. and, anyone telling you to do upright rows for delts is WRONG, its 90% traps no matter what the grip

[Gaspari1255]

i dont do traps with delts for this reason, its a major hit on delts. do traps on back day. and, anyone telling you to do upright rows for delts is WRONG, its 90% traps no matter what the grip

You've never felt a burn in the front delts from hitting them heavy and with a close grip?

[dec11]

You've never felt a burn in the front delts from hitting them heavy and with a close grip?

not particularly, it assists but it isnt the main operator and doesnt go through much range of movement, more liable to be injured in this movement tbh

[pebble]

not particularly, it assists but it isnt the main operator and doesnt go through much range of movement, more liable to be injured in this movement tbh

I dont fully agree with you about delts not being hit. But fully agree abou shoulder problems due to upright rows. The limited subacromial space due to internal rotation and flexion of the humerus do pose the risk of impingement or bursitis, even more so in anyone with a type 2 or 3(especially the hooked type) acromion.

[LatissimusaurousRex]

i dont do traps with delts for this reason, its a major hit on delts. do traps on back day. and, anyone telling you to do upright rows for delts is WRONG, its 90% traps no matter what the grip

Yes, you use your traps, and more so on a narrow grip. A normal grip will hit your ant. delts more, and a wide grip will hit your medial delts more. I do my traps on back day too, with cleans and deads they really get raped.

[dec11]

Yes, you use your traps, and more so on a narrow grip. A normal grip will hit your ant. delts more, and a wide grip will hit your medial delts more. I do my traps on back day too, with cleans and deads they really get raped.

its not 'hitting' them, its being assisted and stabilised by them. big difference. stop all your shoulder work for 12wks and try to rely on upright rows for your delts and report back.

[Gaspari1255]

its not 'hitting' them, its being assisted and stabilised by them. big difference. stop all your shoulder work for 12wks and try to rely on upright rows for your delts and report back.

He's not saying that all you need to do is Upright Rows. It's just a nice addition to your shoulder routine. I respect your opinion and hope you respect mine. If they dont make your delts grow, then I wouldn't be doing them either, different strokes for different folks...

[LatissimusaurousRex]

its not 'hitting' them, its being assisted and stabilised by them. big difference. stop all your shoulder work for 12wks and try to rely on upright rows for your delts and report back.

I don't even do upright rows. They don't do it, FOR ME. I would still suggest them as part of a thrown-together basic shoulder routine. For someone asking for a "shoulder routine for bulking" it's pretty obvious that he's not SO experienced at this; which is why I suggested such a basic workout. Let's say hypothetically he stuck to this workout for X amount of weeks. He could then tweak it as he sees fit of course. If they didn't work for him then he can discard him, but it should be presented to him considering the fact it is a pretty tried and true exercise. I'm not arguing that the traps aren't the agonist muscle of the exercise (they are), but I'm arguing the fact that "anyone telling you to do upright rows for delts is WRONG" It's still a movement that many people find very effective at sculpting their delts and I was merely trying to help our friend out.

[dec11]

That is why I ask. Is hitting the side delt and front delt with more than one excersise to much?

sorry, read this wrong 1st time. no, dont hit these with more than one exercise, pressing movements will have already hit them, raises are only a fine tuning movement to complement

[FireGuy]

Depending on your form I think you can activate the posterior delts with upright rows as the muscle is shortening on the concentric part of the movement depending on your form.

[dec11]

Depending on your form I think you can activate the posterior delts with upright rows as the muscle is shortening on the concentric part of the movement depending on your form.

yep, i dont dispute that, but it shouldnt be prescribed as a delt exercise, its a trap movement. in short, if someone asked me for an effective exercise for delts, i wouldnt say upright rows. the OP asked for bulking movements for shoulders

[FireGuy]

I agree, it wouldnt be an exercise I incorporate on shoulder day.

[baseline_9]

HAHAHAHAHHAHAHH

LOL

Sorry