need help and advice for my shoulders

[mark44x]

i have been liftin for about a year..my weakest point is my shoulders... they look very small and do not look big or sculpted... i need help and advice for my shoulders...
wat type of workouts are the best to make ur shoulders bigger?
and how often should i work out shoulders? once or twice a week

i am gettin aggravated and frustated..this is the hardest thing for me to accomplish on my body...please all advice and help will be great..thanks

[Midwest Viking]

what are you currently doing for yor shoulders?

[boostedevo8]

ive had best results with a day just for shoulder every week......
once a week is just fine....remember you use alot of shoulders in other pressing excersises.....

[mark44x]

for shoulders i usually do the frontwards dumbbells, shoulder presses(front and back), the shoulder flys..those are the main exercises i concentrate on

[boostedevo8]

what about for rear delt.....??

you should have some more variety so you can switch up excersises every week to maintain the stimulation of grow......only usng the few same excersises every week will cause you body to get used to it real quick and your growth will come to a hault.....its all about shocking the muscle with something new....."variety" is key.......I alternate different excersises every week so I only do the same excersise only twice a month......it has helped a lot!!

[mark44x]

what are the main shoulder workouts everybody concentrates on during the shoulder workout day

[boostedevo8]

do one compound movement and one excersise per head.....

that's good enough for me......

every once in awhile ill throw in a rotatorcuff excersise, just to help strengthening it up to prevent a shoulder injury on a press day....

like is said before there isn't one set of excersises that I stick to.....I'm constantly changing excersises to help continue growth.....the last thing u need is to have 3 or 4 excersises set in stone every week..........change is good, change = growth

[john vega]

try hittin ur front delts on chest day..assuming ur fronts are ur better attribute opposed to sides and rear delts..
and hit side delta with rear delts and use higher volume plus intensity for this day. u cud be sure to see rounded and fuller looking delts this way...

front delts are highly overtrained indirectly with dips, bb curls, bench presses..etc...

[JAYROD]

when i hit shoulders i usually just do front raises and laterals with both cables and db's and a few sets reverse pec dec. i feel i get alot of shoulder work when i hit my chest in pressing movements.

[doby48]

I prefer dumbbell or single arm cable exercises for my shoulders due to a shoulder injury I had previously and the barbell exercises put too much strain on my shoulders.

My current routine (post-wheelchair) for shoulders is:
Dumbbell Lateral Raise
Seated Rear Laterals
Dumbbell Military Press

My previous routine (pre-wheelchair) was:
Dumbbell Front Raise
Cable Rear Lateral Raise
Dumbbell Side Laterals
Dumbbell Military Press

If you cant tell the dumbbell military press is my favorite exercise, I always keep that in my routine just because I enjoy doing it so much. I actually look foward to shoulders because of that. Also, consider that I use a wheelchair to get around so I do work my shoulders pretty hard in regular day to day usage as well. My previous routine listed is what I did before I started using a wheelchair, my current routine is what I have been using since using a wheelchair. I have always worked shoulders only 1x a week and never had any issues with that. As someone else mentioned, delts are employed with other muscle group exercises as well so no reason to focus on them more than 1x a week.

[JAYROD]

I prefer dumbbell or single arm cable exercises for my shoulders due to a shoulder injury I had previously and the barbell exercises put too much strain on my shoulders.

My current routine (post-wheelchair) for shoulders is:
Dumbbell Lateral Raise
Seated Rear Laterals
Dumbbell Military Press

My previous routine (pre-wheelchair) was:
Dumbbell Front Raise
Cable Rear Lateral Raise
Dumbbell Side Laterals
Dumbbell Military Press

If you cant tell the dumbbell military press is my favorite exercise, I always keep that in my routine just because I enjoy doing it so much. I actually look foward to shoulders because of that. Also, consider that I use a wheelchair to get around so I do work my shoulders pretty hard in regular day to day usage as well. My previous routine listed is what I did before I started using a wheelchair, my current routine is what I have been using since using a wheelchair. I have always worked shoulders only 1x a week and never had any issues with that. As someone else mentioned, delts are employed with other muscle group exercises as well so no reason to focus on them more than 1x a week.

that is awesome you have the drive to keep working out despite being in a wheelchair! i'm sure your an inspiration to many.

[doby48]

that is awesome you have the drive to keep working out despite being in a wheelchair! i'm sure your an inspiration to many.

Yeah if I can help even one person then thats cool. I am still just as active now just from a sitting down position. I even play hockey still (Sled Hockey) which is hockey for physically disabled people, primarily paraplegics. Its awsome and is played from sitting in a sled and pushing yourself with two hockey sticks, you then slide your hand down your stick to hit the puck. Its cool, fast paced just like regular hockey, same rules as regular hockey and the puck gets hit just as hard as regular hockey.

[BOUNCER 01]

I like the dumbell flys and cable stretch...free weights is the best way to go about in my opinion.

[Igifuno]

i dont usually concentrate too much on front delts because they get hit nicely on military and dumbell presses as well as on chest day. my shoulder routine consists of:

Miliary/dumbell presses
lateral raises (double and sometimes single)
crossover raises
reverse pec dec
straight bar shrug
other shrug movement
end with dumbell shrugs

are you doing enough trap excersices? don't forget your rotator cuff excersices as well.... great for warmup and injury prevention.

[Cocklyaev]

hey mark, what part of jersey you from? maybe we lift in the same gym....what i would advise for shoulders is to workout one head at a time, like one week rear delts, next week medial, and so on...and of course switch it up all the time, when your done with hitting each particular portion of your shoulders, do something else for a few weeks and then come back to the routine you were doing hitting the separate heads...abcbodybuilding.com has some good shoulder workouts and an 8 week blitz that hits each head separately..hope this helps, good luck.

[boostedevo8]

you should limit the muscle to 1x per week not to one head per week.....that way it will take 1 month to do legs or 3 weeks for shoulders.....

1 muscle per week is the way to go unless your recovery rate is high or your on juice.........

you can split the rear delt to a back day but all heads of the delt should be done once a week at minimum ........

that's my .02 cents

[Cocklyaev]

i see where you're coming from with that...i dont advice to do one head per week forever...but for example, do that for one month and really blow the load on each head, and go back to doing shoulders 1x per week like regular...then maybe try that again a few months later if you liked it...what i was really stressing is the entire switch it up idea.

[boostedevo8]

hitting one head too much can lead to overtraining ....

I understand the concept you trying to get across though....

switching up excersises to shock the muscle into growth is what your looking for.....

pyramiding the weight load is another way....


change is good it usually leads to growth if your eating and sleeping enough and have the right intensity in the gym............