Genetics, Bodybuilding, and Shoulder Width

Training
41

[quote]Professor X wrote:

[quote]Zooguido wrote:

Always appreciate the info, PX. Many thanks.[/quote]

No problem. I could talk all day about shoulders.[/quote]

Do it! :stuck_out_tongue:

6 Ways are a nice JM addon. I havenā€™t personally done a shoulder press or directly worked my front delts in over a year, been focusing on other things and my shoulders are one of my best bodyparts. My prior workout did 6 ways and Rear Delts, now Iā€™m supersetting doubles of Cable Lateral Raises and doing Rear Delts after.

X, I like your breakdown for your shoulder regiment, but Iā€™ve personally seen a huge benefit to specifically adding something for the Rear delts. Has truly rounded out my shoulder and made it look much more impressive overall. Something to consider.

42

[quote]Quasi-Tech wrote:

X, I like your breakdown for your shoulder regiment, but Iā€™ve personally seen a huge benefit to specifically adding something for the Rear delts. Has truly rounded out my shoulder and made it look much more impressive overall. Something to consider.[/quote]

I usually did reverse flyes on the pec deck before I tore my triceps. That injury kept me from doing any rear delt work for about the past year. My left arm canā€™t extend fully anymore which makes these very difficult.

43

[quote]Professor X wrote:

[quote]Quasi-Tech wrote:

X, I like your breakdown for your shoulder regiment, but Iā€™ve personally seen a huge benefit to specifically adding something for the Rear delts. Has truly rounded out my shoulder and made it look much more impressive overall. Something to consider.[/quote]

I usually did reverse flyes on the pec deck before I tore my triceps. That injury kept me from doing any rear delt work for about the past year. My left arm canā€™t extend fully anymore which makes these very difficult.

[/quote]

Jim rear delt swings could do the trick.

44

[quote]Professor X wrote:

[quote]Zooguido wrote:

Another question, PX - what sort of loads do you work with when training your shoulders twice a week? Normally, a shoulder session for me would go like:

DB Overhead Press: 5x6-10
Cable Lateral Raises: 4x8-12
DB Lateral Raises: 4x8-12
Rear Delt Machine Flies: 4x20
Cable Flies (anterior delt): 3x20-30
2 JM Destroyer Sets for Rear Delts, 60/40
Shrugs: 4x8-12, 3s hold

That takes me between 60-75 minutes, given the day and the gym traffic.

Should I lower training time and intensity to as much as I can get done in 30-45 minutes if Iā€™m training them twice a week? Iā€™ve never trained a body part twice a week. Would something like this be okay? Could you give me an example of what you would do?

Shoulder Day 1 (ā€œstrengthā€ day?)
DB Overhead Press 5x6 (work up to 90% of 6rm-ish)
DB Lateral Raises 4x10
Cable Lateral Raises 4x10
Machine Rear Delt Flies: 4x20

Shoulder Day 2 (rep day?)
DB Overhead Press 4x10 (work up to 80% 10RM-ish?)
DB Lateral Raises 4x12
Machine Rear Delt Flies: 4x20
2 JM Destroyer Sets: 50/35

Does that seem logical or just stupid?[/quote]

I think you are doing too much random shit. I think you are spreading yourself over too many different movements and tracking progress may be difficult. try scaling that back a little and focus more on the movement and the weight used than how many movements you are doing.

I normally start with an overhead press movement no matter what. I sue this as a general warm up and also do some biceps or triceps in between sets.

I then have at least a good side lateral movement and shrugs. I donā€™t always do rear delts here as I sometimes add them n on back day in between sets.

In general, my shoulder day is about 4 exercises; the overhead press, the side lateral raise, shrugs and a high incline press for front delts.

[/quote]

So you just do a lot of sets I assume? I think youā€™ve said before you lift 45-60 minutes most time, so for 4 lifts you probably do 6+ sets per exercise?

45

[quote]ryanbCXG wrote:

[quote]Professor X wrote:

[quote]Quasi-Tech wrote:

X, I like your breakdown for your shoulder regiment, but Iā€™ve personally seen a huge benefit to specifically adding something for the Rear delts. Has truly rounded out my shoulder and made it look much more impressive overall. Something to consider.[/quote]

I usually did reverse flyes on the pec deck before I tore my triceps. That injury kept me from doing any rear delt work for about the past year. My left arm canā€™t extend fully anymore which makes these very difficult.

[/quote]

Jim rear delt swings could do the trick. [/quote]
x2 on this.
If you havenā€™t tried them (theyā€™re kinda unorthodox) then I reccomend giving it a go.
Best rear delt pump of my life.

46

Shoulders? Does anyone have BB upright rows in their routine? With a wide grip I feel my delts working like no other, but Iā€™m brainwashed to think they are not healthy for the jointā€¦

47

[quote]giograves wrote:
Shoulders? Does anyone have BB upright rows in their routine? With a wide grip I feel my delts working like no other, but Iā€™m brainwashed to think they are not healthy for the jointā€¦[/quote]

No. I do not like them, and they make my shoulders feel shitty. Iā€™d rather do a heavy shoulder press somewhere in my workout (either beginning or end whether you want to pre-exhaust or not to use lighter weight) and then hit the lateral and rear delts specifically. I think that gives the best bang for your buck. If you really feel the need, do some front raises or something, but I honestly believe the front delt gets enough work with all the pressing most folks do - its the lateral and rear that will round out and give a big shoulder.

48

Medial delts are actually the best part of my shoulders, rear delts second and then traps and front delts are lagging. The same goes for other parts - my triceps and back are decent but I have no chest or biceps. The anti-bro lifting emphasis is good, but donā€™t listen to these authors and posters verbatim always.

In conclusion, eat a lot of protein and smash the shit out of every muscle without getting too hurt.