help me with my crappy shoulders!

[cal]

fairly well developed, ...5'8" and 198 at 8% BF, ...my lower body definately overpowers my upper body and have not done a lot of shoulder work before, used to just focus on sq, bp and dl and have done relatively little shoulder work...

the bodyparts that grow the best on me are the bodyparts that get really sore and stay sore for 3-4 days after working it, shoulders never get sore at all and very little growth and pump...

id like to hear what people that have had lagging shoulders done to bring em up as fast as possible?


here is what i have been doing

seated db press 2-3 work sets 8-10
standing lateral raise 3x10-15
rear delt machine 3x10-12

im thinking of starting to use...drop sets, rest-pause and higher reps and super sets and a lot more volume in general...to bring them up...

give me your thoughts on this

seated db press 4x8-10
seated smith or seated military press 4x8-10
lateral raise 3x10-12
one-arm cable lateral raise 3x10-12
rear delt machine 4x10-12

i get a great pump easily on my better bodyparts, legs, arms and chest, ...but very little on shoulders...doesnt seem to be a coincidence...

 

[TRAPS21]

I am a fan of upright rows on the smith machine.

Rest pause with smith presses are also a killer. Get a great pump every time.

TRAPS21

 

[TooPowerful4u]

While were on the topic. I have never had a prob w front or mid delts, but my rears BLOW. They just dont seem to wanna grow and iv tried almost everything. I think my back being really strong might have something to do with it. I think all my back muscles bully the rear delts out of the movement no matter how good my form is. I can get a pump in my rears tho so i know i am hittin them, they just wont grow.

 

[Coopie]

CAL -

Sorry to hear about your lagging delts. I suffered the same condition a few years ago, and here's what I did to correct it. I can't post pics to the site, but if you want, PM me and I'll forward them to you via email. My delta have become one of my best parts in about 1 year's time.

First, I break my delt workout into 2 parts. I work delts on Wednesdays, so I will use workout 1 one week, and then workout 2 the following week, etc.

Workout 1 - Front/Lateral Delts

Smith Machine Seated Presses - 6 sets
Standing Dumbell Lateral Raises - 6 sets
Seated Dumbell Preses - 5 sets
Alternating Front Dumbell Raises - 5 sets
Followed by Trap workout....

Workout 2 - Rear/Lateral Delts

Hammer Strength Rear Press Machine - 6 sets
Seated Dumbell Lateral Raises - 6 sets
Barbell Upright Rows (wide) - 5 sets
Bent-Over Dumbell Lateral Raises - 5 sets
Followed by Trap workout...

I feel that by segregating the heads of the delts, and by hitting the lateral head every time, I can use more overload to help my delts to grow. I have also noticed a great looking separation between my delt heads by following this workout. And, when I diet the striations look amazing!

Give it a shot - it will kick your ass for the first few times. Good luck and good growing!

 

[cal]

ae the sets...listed all all out sets? without including wamups..?

 

[BrooklynJuice]

i wouldnt do upright rows, nasty exercise in terms of benefit/injury ratio

 

[PHATBOI]

SHRUGS?

I've always done an "all in one" shoulder w/o and gotten great results. Traps and delts tie in so perfectly together that you gotta train 'em together.

warm up w/ side lateral - 2 or 3 sets light
Shoulder press 3 or 4 sets heavier the better
seated rear delt fly 3 sets
Shrugs 3 sets as heavy as I can - super set w/ front laterals

This is just what I do. It may work for you or may not but it's a different approach and sometimes that's all the muscles need is a change. I also have small joints so that may be why this works so well for me.
Good luck

 

[big_byrd52]

hey cal have u been training westside? there is no need to overdo it jumping in.
4 sets of 8-10 shoulder press( db or barbell, hammer, smith whatever)
3 sets upright rows 8-10
3sets of another press( i like db second)
3 sets laterals 10-15

there is nothing magic, just increase volume a little on what u have been doing and they will grow. give it time.

 

[Trulyhuge]

Heavy presses is about all you need.

TH

 

[Trulyhuge]

why 2 different presses? Overworking IMO!

TH

 

[mike ross]

coopie i hope you dont do all those sets to failure. thats a ton of volume...i agree with trulyhuge...2 sets of presses is unnecessary

stick to 3 of the following exercises...pick ones you light

any type of press
seat side lat raise
smith machine upright row to bottom of the chest
seated rear delt flye

for presses, stay heavy, sid lat stay 10-15 rep range
has worked for me and others, no reason to do 20 sets, maybe like 8-12 total

 

[BIGKIWI]

Here is my delt workout :

seated bh neck freeweight shoulderpress 4 sets
cable side laterals rear 4 sets
shrugs bb 4 sets

 

[Mr Pickles]

Rest pause with smith presses are also a killer. Get a great pump every time.

TRAPS21

higher reps helped mine, as did an extra set of mil. presses (i only do one or two work sets per body part)