bigger shoulders?

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    Oct 31, 2011 6:28 PM GMT
    Hey all ......I need some advice on shoulders....I began lifting about 10 months ago and have seen improvement overall.....however my shoulders seem the slowest to grow.......they've gotten stronger and a big bigger but I was wondering if I was on the right development track...... here's my shoulder workout i've been doing lately.....

    1) upright rows..........only up to the upper chest no higher 3x 10

    2) seated shoulder press on the smith machine .... my elbows are turned directly to my side so I only press from the top of my head .....(the bar touches my head and goes straight up) 4x8

    3) lateral raises - gironda style 4x12

    4) dumbbell seated shoulder press 3x6-7

    5) cable rear deltoid raises - 3x10

    I do wide pull ups and dips and incline presses on other days......

    also I was thinking of switching out upright rowing for shoulders flys instead......with a 90 degree bend in the elbows.......

    any advice from you boulder shoulder guys would be a great help..... thanks!


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    Oct 31, 2011 11:12 PM GMT
    Remember, a strong back and chest and traps helps support the shoulders so do your due diligence with working those areas as well.

    That being said, be sure to include a standing barbell press.
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    Oct 31, 2011 11:19 PM GMT
    Push Ups and Dips always help max out my shoulder workouts. Also I switch up the presses and lat/forward raises and use the free-weights some days and the BANDS other days - not the cables. (although I use those too) Bands really make you work with some resistance instead of just weight so they add another element to the exercise. I've really noticed a big difference adding those to my mix lately as opposed to simply weight.
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    Nov 01, 2011 2:57 AM GMT
    Sounds like you dont deadlift.
    IMO add deadlifts and more pullups.

    It also looks like you don't have a good dogma for weight training overall. Maybe find a trainer to just get you on the right path for a couple sessions?
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    Nov 01, 2011 3:38 AM GMT
    smthjock saidRemember, a strong back and chest and traps helps support the shoulders so do your due diligence with working those areas as well.

    That being said, be sure to include a standing barbell press.


    thanks for the advice.....i do alot of back work as well.....although i never really knew the difference of benefits between a standing barbell press and a seated dumbbell press.......
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    Nov 01, 2011 3:39 AM GMT
    Jeandeau saidPush Ups and Dips always help max out my shoulder workouts. Also I switch up the presses and lat/forward raises and use the free-weights some days and the BANDS other days - not the cables. (although I use those too) Bands really make you work with some resistance instead of just weight so they add another element to the exercise. I've really noticed a big difference adding those to my mix lately as opposed to simply weight.


    do you attached the bands to your weights? or just use them by themselves.....?
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    Nov 01, 2011 3:40 AM GMT
    effen saidSounds like you dont deadlift.
    IMO add deadlifts and more pullups.

    It also looks like you don't have a good dogma for weight training overall. Maybe find a trainer to just get you on the right path for a couple sessions?


    i do deadlifts.......i feel them more in my upper back to my hamstrings........ not necessarily in my shoulders.......
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    Nov 01, 2011 3:45 AM GMT
    My favorite exercise for the rear delts is the face pull. By using a cable you keep a consistent tension on the muscles and it's been easier for me to concentrate on the contraction than when I was doing rear delt flies.

    http://www.bodybuilding.com/exercises/detail/view/name/face-pull
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    Nov 01, 2011 3:46 AM GMT
    I attach the bands to a weight tower (i.e. cable tower) and put the weight at the max so it holds it stead, they u can adjust the height of the Bands to target different exercises. Lower for bicep curls, higher for rows, pull downs etc..
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    Nov 01, 2011 7:57 PM GMT
    Jeandeau saidI attach the bands to a weight tower (i.e. cable tower) and put the weight at the max so it holds it stead, they u can adjust the height of the Bands to target different exercises. Lower for bicep curls, higher for rows, pull downs etc..


    not sure if i get the difference between this method and cable machines.....
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    Nov 01, 2011 8:03 PM GMT
    vzerod82 said
    smthjock saidRemember, a strong back and chest and traps helps support the shoulders so do your due diligence with working those areas as well.

    That being said, be sure to include a standing barbell press.


    thanks for the advice.....i do alot of back work as well.....although i never really knew the difference of benefits between a standing barbell press and a seated dumbbell press.......


    Standing barbell presses is a much more compound exercise so you will hit multiple areas of the body besides just an isolation exercise. Use more of your body during each exercise and its like working other body parts for free.
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    Nov 02, 2011 5:21 AM GMT
    Front Squats help allot. Internal and external rotations. The rotator cuff provides allot of support.
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    Nov 02, 2011 5:25 AM GMT
    vzerod82 said
    Jeandeau saidI attach the bands to a weight tower (i.e. cable tower) and put the weight at the max so it holds it stead, they u can adjust the height of the Bands to target different exercises. Lower for bicep curls, higher for rows, pull downs etc..


    not sure if i get the difference between this method and cable machines.....


    Cables offer you WEIGHT where as bands are about increasing and decreasing RESISTANCE.

    No matter how far you pull the cable, it still weighs the same, so when you're at the top of your curl, for example, it's consistent with the weight at the bottom.

    If you do a curl with a BAND instead, the resistance increases as you complete the motion, therefore forcing you to control it more. It's not neccessarily better, nor is neccessarily worse, it's just a different way to exercise the muscle, and lately I've been having really good results with it.
  • MikemikeMike

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    Nov 02, 2011 5:36 AM GMT
    MuchMoreThanMuscle saidMilitary Presses!! !! !! icon_exclaim.gificon_exclaim.gif


    Survey says ... ding ding ding Number 1 answer!
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    Nov 02, 2011 5:44 AM GMT
    vzerod82 saidHey all ......I need some advice on shoulders....I began lifting about 10 months ago and have seen improvement overall.....however my shoulders seem the slowest to grow.......they've gotten stronger and a big bigger but I was wondering if I was on the right development track...... here's my shoulder workout i've been doing lately.....

    1) upright rows..........only up to the upper chest no higher 3x 10

    2) seated shoulder press on the smith machine .... my elbows are turned directly to my side so I only press from the top of my head .....(the bar touches my head and goes straight up) 4x8

    3) lateral raises - gironda style 4x12

    4) dumbbell seated shoulder press 3x6-7

    5) cable rear deltoid raises - 3x10

    I do wide pull ups and dips and incline presses on other days......

    also I was thinking of switching out upright rowing for shoulders flys instead......with a 90 degree bend in the elbows.......

    any advice from you boulder shoulder guys would be a great help..... thanks!



    It sounds like over-training to me. If you're doing this more than once a week you're definitely over-training. You also said that you're doing other push exercises like incline presses on other days so you're probably not giving your body enough time to recover. I say stick to about 3 exercises (maybe the dumbbell shoulder press, lateral raises, and the rear delt raise) and don't do more than 9 sets a week for shoulders.
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    Nov 02, 2011 6:01 PM GMT
    Jeandeau said
    vzerod82 said
    Jeandeau saidI attach the bands to a weight tower (i.e. cable tower) and put the weight at the max so it holds it stead, they u can adjust the height of the Bands to target different exercises. Lower for bicep curls, higher for rows, pull downs etc..


    not sure if i get the difference between this method and cable machines.....


    Cables offer you WEIGHT where as bands are about increasing and decreasing RESISTANCE.

    No matter how far you pull the cable, it still weighs the same, so when you're at the top of your curl, for example, it's consistent with the weight at the bottom.

    If you do a curl with a BAND instead, the resistance increases as you complete the motion, therefore forcing you to control it more. It's not neccessarily better, nor is neccessarily worse, it's just a different way to exercise the muscle, and lately I've been having really good results with it.


    actually never thought about bands that way....thanks for the advice!