I’ve always trained my shoulders hard and heavy. My workouts were usually Hang Cleans, shoulder presses and lateral raises. and rear raises. However, my delts never grew to impressive size, although strength is always increasing.
I recently started doing Dr. Clay Hyght’s delt triad after my hang cleans. The triad is a triset of side raises x12, front raises x12 and military press x 12. I start with 15lbs, next set 20 and last set I use 25lbs. On my last set I can barely press them for more than 6 reps however ive shoulder pressed 85lbs for sets of 8 in my last workout routine.
This new routine of cleans, delt triad and rear delts was the most taxing and painful shoulder workout ever.
Although I’m using such light weights can I expect to see my delts grow?
I hope so because due to an injury I have to use light weights and I am getting discouraged because it seems impossible. I good good tri growth with light weights though and if you get tat serious burn it sounds hopeful
Rotate between the delt triad and heavy controlled lifting.
I’ve used the delt triad before. It’s good but I don’t think I’d rely on it for long term sucess.
I also find it hard to believe that you press 85lb dumbells for reps and don’t have developed shoulders. How deep are you pressing them? Keep your scaps retracted and lower the weights so the bottom of your hand comes even with the top of your shoulders. Have you tried using a shoulder press machine to stimulate growth if the dumbell press isn’t working well enough?
[quote]JonBlood wrote:
I’ve always trained my shoulders hard and heavy. My workouts were usually Hang Cleans, shoulder presses and lateral raises. and rear raises. However, my delts never grew to impressive size, although strength is always increasing.
I recently started doing Dr. Clay Hyght’s delt triad after my hang cleans. The triad is a triset of side raises x12, front raises x12 and military press x 12. I start with 15lbs, next set 20 and last set I use 25lbs. On my last set I can barely press them for more than 6 reps however ive shoulder pressed 85lbs for sets of 8 in my last workout routine.
This new routine of cleans, delt triad and rear delts was the most taxing and painful shoulder workout ever.
Although I’m using such light weights can I expect to see my delts grow?[/quote]
As long as you are utilizing progressive overload, then yes.
It sounds to me like you either weren’t recruiting your delts (triceps or even upper pecs taking the brunt of the work) or your form was terrible (for instance you were doing little top range partials or leaning back so far that you were basically doing an incline press) due to being too concerned with the weight on the bar and not enough about working the desired muscles. Or those just weren’t good exercise choices for your body.
I was a firm believer in light weights (like 15 ~ 25 range not PINK dumbbells) for shoulder for exercises like frontal, lateral, and rear raises.
My shoulders did not grow too much but just gets tired due to high reps. Its been a few months since I switched to heavy lateral raises, I don’t see much yet but will see what happens a couple years from now.
I know typically shoulders do not grow like other body parts.
To fully benifit the shoulders in full hypothrophy, i find utilizing db’s and full range cable exercises to maintain a full stretch of motion to contract the shoulders , keeping it low weight is ok , as long as the form is correct and its direct contact and as functional as possible . Remember were talking about shoulders , keep it slow twitch to get the most deffinition !
[quote]jameselliott wrote:
To fully benifit the shoulders in full hypothrophy, i find utilizing db’s and full range cable exercises to maintain a full stretch of motion to contract the shoulders , keeping it low weight is ok , as long as the form is correct and its direct contact and as functional as possible . Remember were talking about shoulders , keep it slow twitch to get the most deffinition ! :)[/quote]
WTF?
Yes, you are in a BODYBUILDING forum and most of us here want HUGE shoulders, not just “defined” shoulders. You won’t be building shoulders that big from light weight.
[quote]jameselliott wrote:
To fully benifit the shoulders in full hypothrophy, i find utilizing db’s and full range cable exercises to maintain a full stretch of motion to contract the shoulders , keeping it low weight is ok , as long as the form is correct and its direct contact and as functional as possible . Remember were talking about shoulders , keep it slow twitch to get the most deffinition ! :)[/quote]
WTF?
Yes, you are in a BODYBUILDING forum and most of us here want HUGE shoulders, not just “defined” shoulders. You won’t be building shoulders that big from light weight.[/quote]
Prof, shouldn’t you know better than to react to ridiculous trolls?!
[quote]jameselliott wrote:
To fully benifit the shoulders in full hypothrophy, i find utilizing db’s and full range cable exercises to maintain a full stretch of motion to contract the shoulders , keeping it low weight is ok , as long as the form is correct and its direct contact and as functional as possible . Remember were talking about shoulders , keep it slow twitch to get the most deffinition ! :)[/quote]
If that profile picture is you…
And you are trying to tell someone how to develop shoulders…
…
will you please drink bleach and then come back to the real world? That would be greaaat. Thanks.
[quote]BONEZ217 wrote:
Keep your scaps retracted and lower the weights so the bottom of your hand comes even with the top of your shoulders. [/quote]
BONEZ I hope you check this thread again because the part I quoted really intrigued me.
I’ve actually never focused on keeping my scapular retracted on shoulder presses. I do it on things like incline presses and rows but it never crossed my mind to do it on shoulder presses.
Is it a safety thing or do you find it shifts more tension to the lateral delt?
Do you use it on lateral raises as well?
LMao ! I love this baching ! you seen good at it ! But the fact of the matter is that training shoulders is strictly a (Type I) fiber , your going to get benifit going heavy in other exercises to increase your shoulders "functionally " ( fail , what the heck does that mean , something you just made up ? )
[quote]jameselliott wrote:
LMao ! I love this baching ! you seen good at it ! But the fact of the matter is that training shoulders is strictly a (Type I) fiber , your going to get benifit going heavy in other exercises to increase your shoulders "functionally " ( fail , what the heck does that mean , something you just made up ? ) [/quote]
Now that you mention it, this does sound intriguing. Could you go into more detail about how shoulders are only “type I” fibers? I want to learn and you seem like a great teacher.
[quote]jameselliott wrote:
LMao ! I love this baching ! you seen good at it ! But the fact of the matter is that training shoulders is strictly a (Type I) fiber , your going to get benifit going heavy in other exercises to increase your shoulders "functionally " ( fail , what the heck does that mean , something you just made up ? ) [/quote]
Actually our muscles (including the shoulder muscles) are a mix of type I,IIa and IIb fibers…
[quote]jameselliott wrote:
LMao ! I love this baching ! you seen good at it ! But the fact of the matter is that training shoulders is strictly a (Type I) fiber , your going to get benifit going heavy in other exercises to increase your shoulders "functionally " ( fail , what the heck does that mean , something you just made up ? ) [/quote]
This post made me want to stab myself in the fucking eye. So all those bodybuilders built their giant ass shoulders lifting light weights really slowly and with the strictest form possible? Man, I guess I’ve been doing it all wrong. I should be hitting the colored dumbbells for my shoulder work.
[quote]stevo_ wrote:
I don’t know why people don’t just try to get as strong as possible. You WILL get bigger that way, and if you don’t, you’ll still be strong.
Cant lose.[/quote]
Yes ! finally someone who gets it ! lifting heavy is always the platform to building a bigger stronger faster physique .period . But ! getting strong isnt the only thing that matters , that’s where my theory comes in .
[quote]stevo_ wrote:
I don’t know why people don’t just try to get as strong as possible. You WILL get bigger that way, and if you don’t, you’ll still be strong.
Cant lose.[/quote]
Yes ! finally someone who gets it ! lifting heavy is always the platform to building a bigger stronger faster physique .period . But ! getting strong isnt the only thing that matters , that’s where my theory comes in .
[/quote]
But…you skipped my last question! I asked you about “your theory”. Could you explain your theory better?
