So shoulder DB press is usually around 45llbs per side and around 5-7 rep range. I challenge myself to 50llbs sometimes and my shoulders are still lacking. I do lots of raises and flys as well. Basically all the shoulder movements you could thing of and i make sure i push myself but they just arent growing.
Regarding my bench, its been stuck at 145ish for 1-2 reps with a spotter and i tried either going heavier or more volume per set with 145 to try and get stronger yet still no success. Any advice?
Dumbell press is usually also 45/50 pound per side and also 5-8 reps.
Do some variations as standing press, military press or push press. Also find a programm with a good strength progression and you’ll see the difference
What’s up with all these kids posting mad underwear pics? I browse this forum at work and I don’t want people thinking I’m looking at teenage boys in their underwear. There’s a whole forum dedicated to Rate My Physique for that.
any barbell overhead pressing? you didn’t mention it, so that’s why I’m asking. Most of my shoulder size/strength has come from a ton of barbell overhead pressing. A combination of overhead barbell pressing and lateral raises is pretty much all it takes to improve your delts.
So, 2 things regarding your lacking in your case: You’re small, and you’re young. To get bigger and stronger, you’ll have to start putting on bodyweight. If you stay at the same weight indefinitely, you can’t expect to get stronger. You’ll also get stronger and benefit more from the gym when you get just a little older. You’re still developing into a man, and that just takes time. You’ll have to be patient.
Regarding your bench training: Don’t do very many, if any, sets in the 1-2 rep range. That’s just not productive. Most of your work should be sets of much higher reps, like 6-12. And you should not go to true failure on any sets. You should be able to perform every rep of every workout without the spotter touching the bar. If you’re relying on your spotter to help you often, you’re not going to make progress.
Pretty much, yea. The only lift I don’t really follow the above recommendations on is the deadlift, because it’s so taxing on the CNS and can affect your performance in the gym for too many days after training when you go with higher rep ranges. It’s the one lift where I feel I truly benefit more overall by keeping reps generally under 5 or so.
Yea heres q list of all i do. I might forget some.
Bb overhead press
Db overhead press
Arnold press
Single db press
Lateral raises for all 3 heads variations
Front raises
Bent over side raises pinkie up
Seated versions of the raises above
The rear delt on the pec deck machine thing
Bar pulls bottom to up
Rope face pulls
Leaning cable lateral raises
25llbs plate front raises
Seated bbpress
I think thats all and theres also machines for raises but i only use about 2
Maybe Bench press with OHP accessory one day, OHP with bench press accessory another day. And of course, lateral raise, rear delt work, and back workout all throughout the week.
