-Seated Military Press / High Incline - one all out set after a few warm ups
1 all out set of:
-Lateral Raises
-Front Raises
-Bent-over lateral raises
… no warm ups. My shoulders are usually thoroughly warmed after the seated death press…
Then,
-BB Shrugs:) … usually a couple warm ups and one all out heavy set
[quote]Professor X wrote:
I trained shoulders this morning. I did 13 sets total for 4 different exercises (the first one being mostly warm up).
I REALLY want to see the shoulders of the guys doing damn near 40 sets. [/quote]
Yeah, it seems completely redundant… I do 4 working sets total on shoulder day and they’re progressing nicely.
i shrug. i mean i shrug. i do lots of barbell, and dumbell shrugs, i swear by them. you dont get huge traps and shit by not doin shrugs. but after shrugs i hit barbell millitarys and i finish off with standing millitarys but i go from my chest to up
[quote]The Mighty Stu wrote:
Well, I have in the past tried doing front raises straight into front presses, and it did hurt like hell. But my basic thinking is that most people worry so much about their front delts, that they don’t develop that ‘capped’ look. So by doing laterals first, you’re hitting the medial portion when you’re fresh, as well as making them unable to assist the front head when you’re doing your presses. I’ve gotten away with periods of not even doing any shoulder pressing, rationalizing that the anterior head receives enough stimulation from all the heavy chest work I do. I still kept the laterals though.
S
[/quote]
I know this is somewhat old but it made me think. You say you do lateral raises so the medial head will be too fatigued to assist in to front presses and it will do less of the work but before said
“Even so, I like to do some sort of isolation work before the presses. I still press damn heavy (don’t really care about weights though), but I feel that the delts are pre fatigued, and you get less tricep assistance.”
and that you do it so the triceps will not assist and the shoulders will do even more of the work?
[quote]brauny96 wrote:
i shrug. i mean i shrug. i do lots of barbell, and dumbell shrugs, i swear by them. you dont get huge traps and shit by not doin shrugs. but after shrugs i hit barbell millitarys and i finish off with standing millitarys but i go from my chest to up[/quote]
Honestly, I would do the militaries first. Me, and many other people have built quite a bit of bulk to their traps by doing lots of heavy deads, and rack pulls. I feel like traps, forearms, and calves have the biggest genetic component to them wrt size gains.
today I did:
seated DB press
12.5kg x 20
15kg x 15
20kg x 10
25kg x 10 (+2.5kg from last session)
27.5kg x 8 (+2.5kg from last session)
30kg x 8 (+2.5kg from last session)
DB laterals
10kg x 20 (+5 reps)
12.5kg x 15 (+3 reps)
12.5kg x 15 (+3 reps)
12.5kg x 15 (additional set)
Bent over laterals
12.5kg x 20 (+5 reps)
15kg x 15 (+2.5kg)
15kg x 12 (+2.5kg, -3 reps)
Machine laterals
5kg a side x 25
10kg a side x 15
15kg a side x 12
15kg a side x 12
Usually I start off with heavy military presses but i’m took a break from them this week. Added in the machine laterals at the end instead.
[quote]brauny96 wrote:
i shrug. i mean i shrug. i do lots of barbell, and dumbell shrugs, i swear by them. you dont get huge traps and shit by not doin shrugs. but after shrugs i hit barbell millitarys and i finish off with standing millitarys but i go from my chest to up[/quote]
i dont do shrugs and dont have a problem with my trap size.
as for shoulders, i barely do anything for them. i do facepulls and rear delt flyes and occasionally ill do a set or 2 on the Hammer Strength seated press.
everyone is different though and i dont nesecerily believe everyone will get developed shoulders by neglecting them like i do. granted i still do a lot of horizontal pressing.
s
I have the worst shoulders from years of not working them properly. The are pretty much atrophied, but they’ve start to sprout from me just getting under a heavy barbell, and doing standing military and push presses.
I have the worst shoulders from years of not working them properly. The are pretty much atrophied, but they’ve started to sprout from me just getting under a heavy barbell, and doing standing military and push presses.
I have the worst shoulders from years of not working them properly. The are pretty much atrophied, but they’ve started to sprout from me just getting under a heavy barbell, and doing standing military and push presses.
EDIT - Holy triple post Batman. Sorry mods!
Front,Side,Rear Laterals Combo:warmup
Side DB Laterals:2 sets of 10-12
Rear Laterals:2 sets of 10-12
HS Behind Neck Press:2 sets of 8-10
Finally had a workout that gave me some shoulder DOMS…
Behind the Neck Barbell Press 4 x 8
Seated DB Side Lateral 3 x 12
Reverse Fly Machine 2 x 15
I did everything with a 2/1/2 tempo and finished off with some DC style stretching.
I devote Fridays to shoulders, forearms and abs:
Heavy:
Push Presses: 5reps x 3sets
Smith Machine behind head: 5reps x 3sets
Moderate weight 20x0 tempo:
seated DB presses: 10-12reps x 3sets
DB side raises: 10-15reps x 1set
Bent DB flies: 10-15reps x 1set
front lat raises: 10-15reps x1set
Cadence:
Cable side raises: 10-12reps x 1set
Cable bent reverse-flies: 10-12reps x 1set
Cable front lat raises: 10-12reps x 1set
Heavy Barbell Shrugs: 10-15reps x 4-6sets
I find that going very heavy after initially warming up, then lifting moderate weight explosively and then lifting with cadence seems to give my shoulders the best size and seperation of the three heads as well as my traps.
To be fair, I’m not seeing profile pics of most you guys who are most critical (PX obviously excluded from that group).
As stated, I don’t normally do 30 sets with shoulders, I just happened to be at the gym 2+ hours with some energy and time to burn, so I paced it with lots of rest/recovery.
I’m normally at about 20 sets or so between 4 or 5 exercises.
I’m at a conference this week in Palm Springs and using the local Gold’s gym which has a couple HS shoulder machines and lat raise machines that I normally don’t have access to. 18 sets, many with those machines and I had serious DOMS the next day which I don’t typically get with shoulders.
just curious…
how many handstand pushups can you do
Flex does shoulders:
Levrone does shoulders:
I really like Larry Scott. Every vid I’ve seen of his, he really explains the why/how of the movement.
I don’t really do that much direct shoulder work.
On Tuesdays I do a set of snatch grip pulls from blocks (hip) for 3 working sets (2 warm ups) of 5. I also do some BN Push Press again 3x5 (2 WU).
On Thursdays I do some clean pulls (blocks hip height).
For me this is the biggest my shoulders have ever been I find that lateral raises and the like flare up my shoulders.
I wouldn’t recommend this for someone looking to get the biggest/best shoulders possible but personally given my shouder injury history it has worked a treat.
DB Shrugs
Upright Rows - using low cable and a rope
DB shoulder press
Side raises
Front raises
Rear delts on pec deck
Prone Y’s supersetted with wallslides
I’ve noticed my shoulders feel a lot more stable since I started doing this. I’ve had bursitis in both and tore one rotator cuff when I first started lifting back in high school. Also I’ve noticed my horizontal presses/pulls are going up and front squats suck a little less.
Seated db shoulder press 4 sets
Side raises 3 sets
rear delt raises 3 sets
rear delt machine 2 sets