Shoulder Exercises

[terraj]

They focus on different areas. Barbell rear delt rows are better for the rear deltoids and the upper back. Upright rows are better for the upper traps and side deltoids. If you already do bent over rows for your back then upright rows on shoulder day are a better compliment.

Also, two exercises for shoulders is not enough. You need three to four exercises per muscle group (two or three compound and one or two isolation). Bench presses and rows for back don't count as shoulders exercises. I saw your other post about the training split. You would be much better off working one muscle group a day, and taking two days off a week. That way you hit enough exercises with enough intensity for each muscle group and have enough time to rest/recoup/grow.

For shoulders I do clean and presses, lateral raises, close grip upright rows, and standing military presses. I do rear lateral raises on back day.

I don't agree with this^, it's a blanket statement. Where would something like HIT fall into that? If you do one excerise correctly...well that can be all you need. You may respond to lighter high volume training well, but most get better results with less....
You can have 3 excerises which rotate each work out.

Please tell why you do clean and presses and standing military presses in the same workout.

[DaGunz]

I don't agree with this^, it's a blanket statement. Where would something like HIT fall into that? I wasn't talking about HIT. However, many of the same principles can be applied. Personally, I don't like HIT. I'm not saying it doesn't work; it's just not my style.If you do one exercise correctly...well that can be all you need. Not true. For instance, front raises, or military presses, or bench presses mainly work the anterior deltoids with less stress on the lateral deltoids and almost no stress on the posterior deltoids, so no matter how well you do them you, you will need other exercises to develop the rest of the shoulders muscle group.You may respond to lighter high volume training well, but most get better results with less....Yeah, if you want to be a small endurance athlete. Otherwise, go heavy for around ten reps and three to four sets each exercise.
You can have 3 excerises which rotate each work out.I still don't believe one exercise per muscle group per workout is enough. Would you do leg extensions without leg curls, or bicep curls without triceps extensions, or bent over rows without lat pulldowns?

Please tell why you do clean and presses and standing military presses in the same workout.Clean and Presses are good for many things. To name a few; it trains all of the muscles that are required to lift something from the ground to and through a military press position. For, what good is being able to do a military press if you aren't strong enough to safely get the weight into position? Clean and presses work all of the muscles of the shoulders and more in a variety of positions. The reason I do clean and presses and military presses are because one can lift a lot more weight in the pressing part than in the cleaning part. Therefore, military presses work the anterior deltoid better than clean and presses. In addition, clean and presses are also a working warm up for the following exercises.

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