So, I have tried quite a few shoulder workouts. My elbows feel uncomfortable when doing barbell presses so I’ve been using DB and smith machine presses. I have been using a program that consists of DB presses and I worked my way up to 65x12, 70x9, and 75x5. And, for the past 4-5 weeks, this has not even come close to changing. In fact, my shoulders have not gained strength in any lift. Anyone have any suggestions?
6’3" 233lbs training for over a year without missing a workout
Thanks friends
I took an (unplanned, unhappy) month over over December, and came back to peaking in my rack pulls.
Maybe you need a break - I wouldn’t advise a month, but a break even from shoulder exercises for a week or 2 could do wonders for you.
I was thinking of sucking down d-bols like skittles haha/jk.
stopping something you’ve made part of you is a tough pill to swallow. would I lose size if i gave up say 2 weeks? I mean, ive always been skinny and now that i got something on my bones I try to do literally everything to get more and lose nothing haha, i’m a bit obsessive
[quote]BJammin wrote:
I was thinking of sucking down d-bols like skittles haha/jk.
stopping something you’ve made part of you is a tough pill to swallow. would I lose size if i gave up say 2 weeks? I mean, ive always been skinny and now that i got something on my bones I try to do literally everything to get more and lose nothing haha, i’m a bit obsessive[/quote]
I’d say it boils down to one of two things: Take a few off days and schedule your shoulder day on the rebound, or start using a spotter to help you get some forced reps.
Also you may want to try carbing up a little more pre workout, just a thought. IDK what you do for pre workout nutrition, but that could also be a factor.
I’m like you thought, I can’t take an off day. I’m OCD out the ass about getting to the gym everyday.
yea, off days suck, but sometimes they are just the remedy. I too had some time off in december, but didn’t loose any weight, or noticeable strength.
[quote]BJammin wrote:
I was thinking of sucking down d-bols like skittles haha/jk.
stopping something you’ve made part of you is a tough pill to swallow. would I lose size if i gave up say 2 weeks? [/quote]
2 weeks? Not at all. Just keep eating a slight excess and you’ll be fine.
What’s your shoulder volume look like? Are you still doing a set of 12, then a set of 10, 8, 5 (roughly)?
If so, another option is to lower the volume. Do progressively heavier warm ups until you get to your first work set, which should be around 6-10 reps. You can then have a lighter work set where you have slightly higher reps, say 12-15.
Keeping the volume lower can help you break plateaus since you don’t have 2-3 work sets before your final (and heaviest) set.
Sometimes you gotta take 1 step back to take 2 steps forward. In bodybuilding, this is especially true.
take some time off to rest or ramp up shoulder workout and do it 2x a week or something?
doing it twice a week would be my choice because mentally, I wany bigger stronger shoulders, but I find that when I do something twice a week, it really impedes my recovery. I think I’m going to give your plan a shot, MeinHerzBrennt, before I stop working shoulders for a week or two. And yeah, I’ve been doing pretty much 12, 9, 5, with one warmup of 15. I tried to lower the weight on my warmup to see if that would give me an extra rep on my last set. I used to do 55 for a warmup, then 50, now I’m down to 45 for a warmup. My 70’s went from 7 to 9 but nothing esle changed and its been that way for weeks
[quote]BJammin wrote:
doing it twice a week would be my choice because mentally, I wany bigger stronger shoulders, but I find that when I do something twice a week, it really impedes my recovery. I think I’m going to give your plan a shot, MeinHerzBrennt, before I stop working shoulders for a week or two. And yeah, I’ve been doing pretty much 12, 9, 5, with one warmup of 15. I tried to lower the weight on my warmup to see if that would give me an extra rep on my last set. I used to do 55 for a warmup, then 50, now I’m down to 45 for a warmup. My 70’s went from 7 to 9 but nothing esle changed and its been that way for weeks
[/quote]
That sounds like a good idea. Lowering the volume and upping the frequency should allow you to recover much better and give you more strength for your 2 worksets. Let us know how it works out.
Don’t take time off. Eat more you pussy!
Force that shit in your mouth.
[quote]Short Hoss wrote:
Eat more pussy!
Force that shit in your mouth.[/quote]
That’s what she said.