Hey Coach,
Every time I see your shoulders, I piss myself a little. Your cannonball delts are amazing!
From a side view of my body, my shoulders are pretty wide. Under good lighting, you can clearly see all three delt heads. From the front, however, there is no “pop” to my shoulders - my arms are fairly flat (excluding the hump from my triceps).
Are there any exercises you particularly like that will give my delts some “pop”? Any shoulder programs (other than IBB) you would recommend?
[quote]TwinIron wrote:
Hey Coach,
Every time I see your shoulders, I piss myself a little. Your cannonball delts are amazing!
From a side view of my body, my shoulders are pretty wide. Under good lighting, you can clearly see all three delt heads. From the front, however, there is no “pop” to my shoulders - my arms are fairly flat (excluding the hump from my triceps).
Are there any exercises you particularly like that will give my delts some “pop”? Any shoulder programs (other than IBB) you would recommend?[/quote]
same problem for me actually! i would be very interested to see what Thibs has to say, although i feel that i just simply need more lateral head development. I swear i have tried nearly everything to get that area to grow. Maybe i am just overtraining them now that i think about it 
[quote]coolusername wrote:
[quote]TwinIron wrote:
Hey Coach,
Every time I see your shoulders, I piss myself a little. Your cannonball delts are amazing!
From a side view of my body, my shoulders are pretty wide. Under good lighting, you can clearly see all three delt heads. From the front, however, there is no “pop” to my shoulders - my arms are fairly flat (excluding the hump from my triceps).
Are there any exercises you particularly like that will give my delts some “pop”? Any shoulder programs (other than IBB) you would recommend?[/quote]
same problem for me actually! i would be very interested to see what Thibs has to say, although i feel that i just simply need more lateral head development. I swear i have tried nearly everything to get that area to grow. Maybe i am just overtraining them now that i think about it :)[/quote]
I’m worried that I’m overtraining them, as well…but I already do minimal shoulder exercises as it is. I do lying lateral raises on Tuesday and Overhead Press & band face pulls on Friday (I’m in the middle of a 5/3/1 cycle).
[quote]TwinIron wrote:
[quote]coolusername wrote:
[quote]TwinIron wrote:
Hey Coach,
Every time I see your shoulders, I piss myself a little. Your cannonball delts are amazing!
From a side view of my body, my shoulders are pretty wide. Under good lighting, you can clearly see all three delt heads. From the front, however, there is no “pop” to my shoulders - my arms are fairly flat (excluding the hump from my triceps).
Are there any exercises you particularly like that will give my delts some “pop”? Any shoulder programs (other than IBB) you would recommend?[/quote]
same problem for me actually! i would be very interested to see what Thibs has to say, although i feel that i just simply need more lateral head development. I swear i have tried nearly everything to get that area to grow. Maybe i am just overtraining them now that i think about it :)[/quote]
I’m worried that I’m overtraining them, as well…but I already do minimal shoulder exercises as it is. I do lying lateral raises on Tuesday and Overhead Press & band face pulls on Friday (I’m in the middle of a 5/3/1 cycle).
[/quote]
the last couple of weeks i have been throwing in some side laterals after my overhead pressing days and then again at the end of my squat day. so shoulders are being trained basically three days a week (3rd day is my horizontal push/pull day) and i have actually noticed an improvement. how long this will last i dont really know but im going to stick with it untill they stop growing.
I’ve noticed a nice increase in my overall shoulder development (especially the lateral head) over the last 3 weeks doing the following
**Of note…I finished up a 12 week dieting phase (I’ve dropped all cardio and increased overall cals the last 3 weeks), so some of this “new growth” could be due to supercompensation
I’m currently following a Push-Pull-legs split…so doing 2 “push muscle” workouts per week.
The first one of the week is mostly horizontal pushes, and the second one is mostly vertical pushes
I’m doing direct shoulder work on both days, but only using one exercise at the end of each of the push workouts.
The first push day consists of doing DB restart lateral raises (seated DB lateral raises, starting each rep from a deadstart on the bench I’m sitting on)…I start light, and work up to a 5 rep max…utilizing the Force Spectrum method.
The second push day direct shoulder exercise is a standing Max Reps (tradional drop set, but not to failure until last set) DB lateral raise (elbows at 90 degrees…similiar to a machine lateral raise, only using DB’s and performed standing). Here’s an example:
Set 1: a weight you can get 6-8 reps with, stopping about 1-2 reps short of failure, reduce weight about 10 lbs.
Set 2: Aim for another 4-5 reps, stopping at full range of motion concentric failure, reduce weight another 10 lbs.
Set 3: As many reps as possible, go to total failure…I’ll even add a little body swing for a cheat rep or two
**Only rest as long as it takes to change weights
I’ve found that with 2 push workouts per week, and the addition of the above two finishers, my shoulders have responded with a nice increase in roundness and fullness.
Hope this can help.
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