I start with 3 sets of Dumbbell rear flies. I’ve heard by starting with the rear delts you help reduce injury on the rotator cuff.
Then…
4 sets Dumbbell Shoulder Press
4 sets Barbell Push Presses
3 sets of the Shoulder Triad by CT(Really destroys my shoulders.)
Currently training shoulders once a week. I have been doing presses for only a month now due to a back injury last year.
Goes something like this:
- Standing push press 3x8
- Front raises with plate 4x10
- Side raises with DB 4x12-15
- Rear flies 4x10-12
- DB Shoulder press 3x10
The prefatigue makes the DB presses so much harder. Really have to focus on controlling the weights. Feels good.
I used to do a lot of lateral raises, but right now I’m cutting out shoulder exercises. Call me a pussy, but I’m 48cm (almost half a meter) wide, this simply looks awkward on my 5ft 9 frame.
[quote]Mondy wrote:
I used to do a lot of lateral raises, but right now I’m cutting out shoulder exercises. Call me a pussy, but I’m 48cm (almost half a meter) wide, this simply looks awkward on my 5ft 9 frame.[/quote]
So you have too wide of a frame? lol I’ve never thought to myself, “man my back is looking too big today, I better stop doing deadlifts for a while…” That’s silly man, put shoulder work back in and focus on bringing up your other lagging parts simultaneously to match. Just my opinion, felt the need to comment.
“My shoulders are too wide” is NOT something I’ll be muttering any time soon.
In fact, given my rather thick mid-section (cough), I need an extra dosing of shoulder width.
[quote]Da Vinci wrote:
Mondy wrote:
I used to do a lot of lateral raises, but right now I’m cutting out shoulder exercises. Call me a pussy, but I’m 48cm (almost half a meter) wide, this simply looks awkward on my 5ft 9 frame.
So you have too wide of a frame? lol I’ve never thought to myself, “man my back is looking too big today, I better stop doing deadlifts for a while…” That’s silly man, put shoulder work back in and focus on bringing up your other lagging parts simultaneously to match. Just my opinion, felt the need to comment.[/quote]
LOL! yea, really broad shoulders suck. the chicks don’t really like them…
But as far as shoulders for me, I am doing (keep in mind I’m doing a westside split, so these aren’t all on the same day)
1 - seated DB press
2 - lateral raises
3 - cuban press
4 - HS overhead press
that and hitting upper back, as well as bench hard has been helping immensely. On cardio days, I throw in a low intensity back or shoulder movement/
Tomorrow is shoulder day, so it’ll be
- 5x5 seated DB press
- 5x10 standing DB front raise
- 5x10 rear machine fly’s
- 5x10 rack pull into shrugs
Heavy as I can stand it for that amount of reps.
I also do farmers walks on leg day, which works the anterior parts of my shoulders as well.
hey guys, just a quick one:
What’s the latest on how many parts make up the deltoid and the best one to build them up?
1 shoulder day:
Standing machine press
DB side raises
DB Side press
[quote]SteelyD wrote:
I’d like to hear what folks are doing for their shoulder routines these days.
How do your shoulders fit into your general goals and workouts? What have you found works best for you for strength/growth gains (rep ranges, freq, etc). Working through injuries?
You get the idea… thanks.[/quote]
NOW:
1: one-arm db presses: 4 sets x 8 reps
2: chest-supported db rows to the chest: 8 x 8
I’m still on a TBT (2-3 x a week), so to speak (I don’t train my legs with weights) and this is what I’m doing for my shoulders to a) support my shoulder rehab (2) and b) maintain shoulder muscle (1) (I’m on a diet).
BELOW, you can see what my shoulder training would look like (and has looked like in the past) if I weren’t sidetracked by injuries.
THEN (2-3x a week)
-
behind-the-neck press
My all time favourite. I’ve been using it from 2003 to 2008 without any problems. 10x5 worked best for me, I usually went quite heavy, up to 1.3 x body weight. -
weighted chins-to-the-neck (neutral grip)
A very cool exercise to work the posterior part of the shoulder girdle and upper traps. Could be used as an alternative to 1) for people with wrist issues (provided pulling movements are easier on your wrists than pushing ones).
5x10 did it for me. Never added more than 0.5 body weight. -
lateral db raises
You wanna get wide shoulders? No way around this bugger, methinks. Unfortunately they can be very taxing on the wrists.
I used to do a 5x10 on them and never went heavier than 0.33 x body weight per db. -
chest-supported db rows to the chest
Had I used this exercise in the past, I wouldn’t have the shoulder issues I have now. -
flat bench press
Helped me build some good pecs and delts in the past (not the shitty-smallish things I call my own right now).
10-12x 3-5. As heavy as possible. 1.5 - 1.8 x body weight (depending on current strength levels). -
military press
Sometimes. Not my favourite exercise. I’d rather stick with 1).
[quote]Da Vinci wrote:
Mondy wrote:
I used to do a lot of lateral raises, but right now I’m cutting out shoulder exercises. Call me a pussy, but I’m 48cm (almost half a meter) wide, this simply looks awkward on my 5ft 9 frame.
So you have too wide of a frame? lol I’ve never thought to myself, “man my back is looking too big today, I better stop doing deadlifts for a while…” That’s silly man, put shoulder work back in and focus on bringing up your other lagging parts simultaneously to match. Just my opinion, felt the need to comment.[/quote]
Shoulders can never be too big. I want mine on “Levrone-Level”.
[quote]Professor X wrote:
Shoulders can never be too big. I want mine on “Levrone-Level”.[/quote]
You’re gonna be all yucky though! lolz
Shoulders today.
Watchin’ Victor Martinez this morning before I go in…
Part I:
Part II:
Part III:
[quote]FattyFat wrote:
THEN (2-3x a week)
- behind-the-neck press
My all time favourite. I’ve been using it from 2003 to 2008 without any problems. 10x5 worked best for me, I usually went quite heavy, up to 1.3 x body weight.
[/quote]
Weird im doing various Rep Ranges but i find once i get to the 5th rep my shoulders start giving up lol it becomes a struggle to do more no matter what the weight
[quote]Mondy wrote:
I used to do a lot of lateral raises, but right now I’m cutting out shoulder exercises. Call me a pussy, but I’m 48cm (almost half a meter) wide, this simply looks awkward on my 5ft 9 frame.[/quote]
im about the same height with shoulders above 50 cm and i still don’t think it looks wide enough
Anyways im hitting my shoulders 2x a week now
1st
Standing Military Press Build up to 1-2 heavy sets around 4-6 rep range
Lateral raises 3-4 sets of 8-10
Rear Delt Raise 3x10-12
2nd
Seated dumbell military 3x10-12
Seated one are laterals 3x8-12
Rear delt raise 3x10-12 (thinking of switching to face pulls)
My full routine of late
Warmup
standing overhead press,work into work load then go for a 3x10 followed by 1 set heavy push press
seated dumbell press also 3x10
Reverse flys on the pec deck
light upright rows
BB shrugs then heavy rack shrugs
I ussually only get 10 reps on the first set then once i get my 3 sets of 10 i add weight,Also I can ussually get more reps on my 3rd set than 2nd.I think this is because my muscles have recovered from the first set.
I also plan on adding in some light side laterals and front raises, I have to do these with light weight or my impingement acts up.
I did 135 OHP for 10 reps friday which is good for me.I want to be able to push press 225 by the end of the month.
I’ve always like behind the neck presses.
Push Press superset with facepulls or seated db cleans
5x3 // 5x10
Standing DB Press
3x6-10
The superset really really helps warm up my delts and removes shoulder pain. I do all my shoulder pressing standing because it brings more lateral delt into it.
this is all i do.
ideally…
i do
press variation
lateral raise variation
rear delt raise variation
shrug variation
sometimes i do front raises after presses…usually just 1 set tho…
right now…
lots of pressing
hit a 185x3 standing overhead press, pretty happy about that.