Lagging shoulders, bad.

[SVTMuscle*]

Everyone always compliments me on my back and bicep/tricep size and even my calves, but i get criticized so bad on my delt's. I know they are my weakest and most lagging part.

I hit shoulders once a week on Thursday and sometimes just 2 exercises on Sunday to keep them loose and whatnot. This is how my Thursday routine goes (generally)

• Arnold Press 4 sets of 6-8
• Barbell overhead press 4 sets of 6-8
• side lat raises 4 sets of 10-12
• front raises 4 sets of 10-12
• machine press 2 sets of 15

anyone got any suggestions how to bring up my tiny weak ass shoulders??

[helium3]

your shoulder workout looks fine but to give it that extra tweak id up the reps on the arnies and militaries from 6-8 to 10-15 max for a few weeks then go back down,hitting it with a different rep range can stimulate growth,some muscles respond more to higher reps ie: legs,id give it a shot.

[SVTMuscle*]

Yeah i'm gonna start switching up reps and rest times and stuff i guess thats the only thing.

the workouts are never exactly the same for the back 4 exercises i usally switch them up on however i'm feelin

[BlueAndromeda73]

also about once a month I move my side raises to the end hit 2-3 sets then end with one massive drop set, burns the hell outta the shoulders, I have been doing that for a bout 5 months and noticed quite a bit of difference

[GunTotingHipGangster]

i would drop your front raises and add some reverse flies, other than that it looks good

i may sound redundant, but it could be genetics, i'd try to switch some things up and if you still don't see any progress then i'd accept the fact that your shoulder genetics arent the best

[taiboxa]

shoulders are one of my best assets that and back...
i have found in my old age that SHOULDERS are used in EVERYTHING from lat pulls, presses, curls, hell i FEEL THEM IN SQUATS.. they are large muscle group w/ long protein turn over rate.. meaning SLOW RECOVERY... so slow recovery... easily used in every motion = QUICK to over train which kan HINDER GROWTH...

i think u should stop having a SHOULDER day and just do 1 Excercise for ur shoulders on CHEST day and do it as your FIRST EXCERCISE for about 3-5 weeks then after 3-5 weeks MAKE IT YOUR LAST excercise for that day.

if that doesnt work GET SYNTHOL

[Myka]

taiboxa that is great advise...actually stopped working shoulders all together...I saw you posted that before and Ive been trying it...Ive noticed that my shoulders actually get sore now after chest day and my shirts feel tighter in that area...keep sharin the knowledge little tai tai "><"...

[SVTMuscle*]

i dunno that whole "dont work shoulders" sounds shady

[Mizfit]

Are you doing the exercises correctly?

[novastepp]

shoulders are one of my best assets that and back...
i have found in my old age that SHOULDERS are used in EVERYTHING from lat pulls, presses, curls, hell i FEEL THEM IN SQUATS.. they are large muscle group w/ long protein turn over rate.. meaning SLOW RECOVERY... so slow recovery... easily used in every motion = QUICK to over train which kan HINDER GROWTH...

i think u should stop having a SHOULDER day and just do 1 Excercise for ur shoulders on CHEST day and do it as your FIRST EXCERCISE for about 3-5 weeks then after 3-5 weeks MAKE IT YOUR LAST excercise for that day.

if that doesnt work GET SYNTHOL

well, that is some info i have needed for a while now, i will be doing military presses with a set of static holds in lateral raises before my chest workouts now, thanks again Tai...

[SVTMuscle*]

Are you doing the exercises correctly?

haha i got those down

[chest6]

Everyone always compliments me on my back and bicep/tricep size and even my calves, but i get criticized so bad on my delt's. I know they are my weakest and most lagging part.

I hit shoulders once a week on Thursday and sometimes just 2 exercises on Sunday to keep them loose and whatnot. This is how my Thursday routine goes (generally)

• Arnold Press 4 sets of 6-8
• Barbell overhead press 4 sets of 6-8
• side lat raises 4 sets of 10-12
• front raises 4 sets of 10-12
• machine press 2 sets of 15

anyone got any suggestions how to bring up my tiny weak ass shoulders??

Looks like too much. Now..my shoulders dominate and make my arms look puny (they are anyway) All I do is
Db military 3 sets
Incline Laterals 3 sets

My front delts get hit hard during chest day...and are sore along with my chest for 3-4 days. My rear delts get hit hard during back day and the same applies.

[Mizfit]

haha i got those down

well im told i have nice shoulders so bite me.. just trying to help

[TADOLFI]

There are so many variables to shoulders...genetics, what you work them with, what you don't work them with, how heavy you go, how many reps you do...etc. etc.
I would try different things mentioned here and stick with it for six weeks and see what works best for you.
This is the part of lifting that usually goes unwritten and can take months to get something that works and gives you steady gains.

The good news is...you'll know what works for you and be able to help others with the same dilemna.

[taiboxa]

i dunno that whole "dont work shoulders" sounds shady

BRO im not saying DONT WORK THEM im saying WORK THEM EFFECTIVELY

pick an excerise YOU FEEL... it is usually dependent up on the individuals ability to contract and coordinate that muscle.. Some can flex right bicept but not left .. coordination anyways.. I RECCOMEND military kuz its a MASS MAKER if ur like swole and for the SUPER SEKSI look go w/ something more isolative such as lateral raises. either way alternate the way u work it and when u work it in a training session.. stick w/the same routine 3-5 weeks then CHANGE IT... i assure you bro if i set u up on a training program you would see some serius results for what ever lagging body part you have.

its all dependent on What muscle it is, how fast it recovers, what other motions it is utilized in and HOW it is utilized.

the human body is simple yet oh so complicated.

[craneboy]

the two best that work for me are cubans and upward rows

[charlieuk]

What are cubans?

[SVTMuscle*]

today i did
Barbell press 4 sets of 8
DB press 4 sets of 8
Side Lat Raises 4 sets of 12 (very strict form)
Seated bent over side lat raises 3 sets of 12
1 Arm front cable raise 3 sets of 12
rear delt cable crosses 2 sets of 15

i did so many sets because i did only 45 second rest between sets so i really wanted to blast the shit out of them today

[taiboxa]

i truely think ur traveling the wrong path but oh well good luck.

[MAXIMA5]

try hitting them hard and heavy, incorporating static holds on military (smith machine) and lat raises.
Then rest them more than you usually would. I think Tai may have a point about overtraining, espcially since your shoulder workout looked intense.

[SVTMuscle*]

i truely think ur traveling the wrong path but oh well good luck.

make a workout for me for next Thursday, I'll try to for a few weeks, i'll be your test dummy.

[taiboxa]

make a workout for me for next Thursday, I'll try to for a few weeks, i'll be your test dummy.

i give you 2 options.. u kan do either IM or a DC variation your call u wanna train 3 days a week or 6?

if u train 6 days a week u can on train for 3 weeks then take a week off
if u train for 3 days a week u can only train for 6 weeks at a time then take a week off
pm me and we will talk

[*Narkissos*]

i truely think ur traveling the wrong path but oh well good luck.

Ditto.

I agree with what Tai said

Right now i'm doing 1 exercise.. 3 sets.. twice per week

A bro saw my newest pics (not posted here) and noted that my delts were looking more capped.

Tai hit the nail on the head with this one

[SVTMuscle*]

so on my 4 day split which goes
Mon- Chest/ Tri's
Tues-Back/Bi's
Wed- Off
Thurs- Shoulders/Calves
Fri- Off
Sat- Legs
Sun-Off

how do you suggest i hit my shoulders with just 1 set?

[diamonds]

I just hit mine 3 times week with a nice 250mg dose of Test!

[taiboxa]

I just hit mine 3 times week with a nice 250mg dose of Test!

your responses are starting to frustrate me

[diamonds]

Taiboxa.....WTF are you talking about? You know what.....you mods and vets are really starting to frustrate ME!!!!

[GunTotingHipGangster]

uh oh....looks like your stay is going to be short

[IBdmfkr]

I work shoulders by themselves once/month. It just isn't necessary with all the over movements I hit during Chest/Back days.
If you see my pics in the other thread, my delts are one of the better parts on my body. Ppl don't believe me when I give them this advice and continue to overtrain their shoulders. Oh well.

[taiboxa]

I work shoulders by themselves once/month. It just isn't necessary with all the over movements I hit during Chest/Back days.
If you see my pics in the other thread, my delts are one of the better parts on my body. Ppl don't believe me when I give them this advice and continue to overtrain their shoulders. Oh well.

u tell me any upper body movement shit even some lower body movements and i will tell you this... you use ur delts sometimes 1 some times 3 but u always use them.. so yeah once a month is great IMO

[SVTMuscle*]

This week I my shoulder workout went Barbell press (4 sets of 6-10) Arnold Press (3 sets of 6-12) and Rear Delt Raise (3 sets of 15)

is that better?

[taiboxa]

This week I my shoulder workout went Barbell press (4 sets of 6-10) Arnold Press (3 sets of 6-12) and Rear Delt Raise (3 sets of 15)

is that better?

why are u doing 2 different presses ??

[SVTMuscle*]

why are u doing 2 different presses ??

post what you would recommend doing for a weekly shoulder workout. DO IT COWBOY!

[taiboxa]

i kant take this thread anymore ><

DOOD tweek your work out to incorp your shoulders w/ your chest and train them FIRST then do chest then tri's or how ever you do ur chest/tri stuff.
DO 1 excercise of one COMPOUND motion.. 2 light warmups and 3 working sets w/ different rep rangs. like 8, 4, 12 or the like.
they arent going to grow if you FOCUS on them.. i assure you of this.

[IBdmfkr]

Agreed 100%... Hard to explain this theory to ppl until they try it and thank you later.

[Undecided09]

Sample Delt day if you wanna do em on their own day:
Military Presses 4-5 sets, Reps 12, 10, 8, 6, 4 or 10, 8, 6, 6, 4 increasing weight obviously.
Seated Side laterals- 4 sets reps between 12-20

Bent dumbell raises (to hear rear) 4 sets reps between 12-20
Optional...
Barbell shrugs 4 sets reps 10-15

I've been doing this routine and like it alot...

[SVTMuscle*]

i kant take this thread anymore ><

DOOD tweek your work out to incorp your shoulders w/ your chest and train them FIRST then do chest then tri's or how ever you do ur chest/tri stuff.
DO 1 excercise of one COMPOUND motion.. 2 light warmups and 3 working sets w/ different rep rangs. like 8, 4, 12 or the like.
they arent going to grow if you FOCUS on them.. i assure you of this.

you cant take it! I cant take it! you guys or throwing me in all weird directions haha.


But aight, I will do that for now on.

Monday before Chest and Tri's I will do 5 sets of Barbell Presses 2 warmup 3 working

and Thursday I will do Arnold Press, and Upright row's or something

there we go case settled!

[taiboxa]

you cant take it! I cant take it! you guys or throwing me in all weird directions haha.


But aight, I will do that for now on.

Monday before Chest and Tri's I will do 5 sets of Barbell Presses 2 warmup 3 working

and Thursday I will do Arnold Press, and Upright row's or something

there we go case settled!

souns good just make sure u get ample rest