Results 1 to 15 of 15
Thread: shoulders
-
02-07-2011, 11:46 PM #1Junior Member
- Join Date
- Jan 2011
- Posts
- 53
shoulders
Does any1 see a problem with this routine, if so please suggest and alternative?
shoulder workout:
seated military press
seated dumbbell shoulder press
standing military press
upright row
barbell shrugs
-
02-08-2011, 12:14 AM #2Anabolic Member
- Join Date
- May 2008
- Location
- south Florida
- Posts
- 3,869
These are all the same exersize practically...
Your delts need more balance, and dont count traps as shoulders, they are not part of the muscle, so you need about 12 sets for Delts ONLY and then whatever shrug work you want to do. When I say balance I mean that there are 3 heads, however your fronts get slammed when you do chest and then you hit them again when you do shoulder press, so there is no need for front raises to isolate them. I know they give a good pump and you can do them occasionally, but they can end up hurting more than helping. I do one press exercise (rotate between DB press, seated military, and standing military), one lateral exercise (cables or DB), and i usually do 1 rear delt exercise bc they are the hardest to hit and the most neglected part of the shoulder. Also when I do upright rows I move my grip to about shoulder width, insted of close grip, this takes the stress of the fronts and kills the medial delt, they will make you wide as fvck. Heres a sample workout
Military 3x6-10
Upright row 3x8-10, super set with DB lat raise (3x10-12dont need to go heavy here, lat raises are all about form)
Incline rear lateral raise 3x10-12(this is where you sit facing the back of an incline bench looks like your humping the bench and do a lateral raise) - You could also substitute reverse pec dec
Delts are also a muscle that benefits more from hypertrophy (shorter rest periods). Take 2 minutes rest between press sets, but for all the other exerices use 1.5 minute rest periods. Gives a nice pump, and gets ya in and out quick.
-
02-08-2011, 01:05 AM #3Junior Member
- Join Date
- Jan 2011
- Posts
- 53
haha thats what I like to hear, thanks for your advice i think i was over doing it with the press exercises.
im gunna give that sample workout uve posted ago for a few weeks c if i make an improvement.
when you do DB lat raise do you kept your elbows really bent or more straight, alot of people at the gym tell me different ways maybe its just preference??
thanks bro
-
02-08-2011, 06:27 AM #4
-
02-08-2011, 06:54 AM #5
-
02-08-2011, 07:08 AM #6
Okay I shouldn't say exactly straight but more of about 10 degrees at the elbow. The glenohumeral is performing lateral movement away from the midline of the body. As you bend your elbow you are transferring the load to different parts of the shoulder and also using other muscles to assist in the lift. We are talking about lateral raises and trying to put the main focus on the lateral deltoid. I can honestly say I don't feel like figuring out the mechanics with machine side raises right now maybe MuscleScience might want to tackle that one. To sum it up though, the load it distributed differently and the mechanics are changed a little.
-
02-09-2011, 09:52 AM #7Anabolic Member
- Join Date
- May 2008
- Location
- south Florida
- Posts
- 3,869
I've always found light weight with elbows straight, and slow and controlled negatives gave the best results for the medial delt.
-
02-09-2011, 12:19 PM #8
Rotate from lateral raises first and then presses,vice versa next week.
Try it and see new growth and shape.
-
02-17-2011, 10:08 PM #9Junior Member
- Join Date
- Jan 2011
- Posts
- 53
Thanks for your advice fellas ill give it a shot let you know if anything improves
-
02-17-2011, 10:30 PM #10
someone else mentioned above,,,, most of your shoulder workouts are basically the same movement. not good. military press and seated dumbells are pretty much identical. Try to hit all levels of the shoulder (in order) top, middle, bottom
-
02-17-2011, 10:32 PM #11
shrugs are for traps... not that is it a bad idea to do with shoulder but i like to seperat the two...
and all the excersies you are doing hit the from and middle delts, are you doing rear delts on a dif day or not at all?
how bout some shoulder extentions with dumb bells?
you also need to tell us how many sets of each you do as well as reps
-
02-18-2011, 12:55 PM #12
Dont forget your rear delt either! Many guys dont do it, you want the whole delt sweep.
Delts are another smaller muscle on the body so you've gotta use a lot of versatility with it.
Heavy military and dumbbell presses work great, but when it comes to medial and rear, you really have to focus on the pump, leave the ego at home, and dont be afraid to pickup those 15 and even 10lb dumb bells for side laterals.
-
02-20-2011, 12:42 AM #13Junior Member
- Join Date
- Apr 2009
- Location
- New Zealand
- Posts
- 65
-
02-20-2011, 09:39 AM #14
-
02-22-2011, 02:26 PM #15
for lying raises do you mean rear fly delts? (laying into the incline bench a doin flys?)
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Low sperm due to mix Anavar &...
Yesterday, 11:42 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS