Shoulders

  • blahblah7

    Posts: 9

    Apr 19, 2014 5:12 PM GMT
    I'm fairly comfortable with how my body looks, but lately I've noticed my shoulders and how small they come off looking. I've always felt like training-wise, they've been the most difficult for me to make progress with. So I was looking to see if anyone had any insight on changes I could make to my routine or suggestions on what worked for them.

    My usual routine on shoulder day is:

    Superset 1:
    Side Lateral Raises (22.5 lbs each)
    Seated Dumbbell Press (40 lbs)

    Standing Barbell Press

    Superset 2:
    Front Dumbbell Raises
    Dumbbell Shrugs

    Cable Reverse Flys

    Thanks in advance!
  • jjguy05

    Posts: 459

    Apr 20, 2014 1:46 AM GMT
    blahblah,

    How long have you been lifting? Seems to me you just started, and that your shoulders are not out of pace with the rest your body.

    From the pic you posted here on this thread, your delt actually looks pretty good on the right. There's no separation, because your bodyfat level is too high. Plus, you don't have the genes for a delt that really pops even at high bodyfat (you're like me and most guys in this regard). But still, it actually looks nice and meaty, and will actually look very good when your bodyfat level is slightly lower.

    Ditto in this picture here http://www.realjock.com/fullphoto/3c26a14af0d3c1e2a40ee71adec4baf3 your delts don't look out of pace with the rest of your body.

    I wouldn't worry about details so early in my development, and I would start my shoulder routine with a simple press rather than supersetting it with something else (someone may point out that we're actually misusing the term "superset", but I understand what you mean). I would personally recommend you start with a heavy press, and focus on getting stronger, and then do the lat raises, front raises, etc, afterwards. For new guys especially, it's beneficial to go by-the-book, start with a heavy compound exercise and aim to increase your strength, then move on to isolation exercises.

    Also, lat raises with 22.5 lbs in each arm while supersetting it with presses...all that actually seems quite heavy, especially for someone starting out. The delt is a weak muscle, and all the time I see newbie guys head for 25ish-lb DBs, and throwing the weight in the air, instead of using proper form to stimulate the delt.

    I'm curious how long you been lifting (a year?) and how many sets and reps do you do?
  • chadwick1985

    Posts: 391

    Apr 20, 2014 1:35 PM GMT
    I kind of know where you are coming from. I train my shoulders every week but have to take it easy when I do because of old shoulder injuries. Keep at it and eventually you will notice the change. Sometimes certain muscle groups may respond slower than others even when worked regularly. Just keep at it and they will form.
  • mybud

    Posts: 11838

    Apr 20, 2014 9:37 PM GMT
    Good old fashion push ups add to the shoulders bro...Just a thought.
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    Apr 20, 2014 10:53 PM GMT
    I am no expert and I'd love to hear some professionals weigh in, but my instincts tell me that maybe the OP should focus on compound movements at the start of the workout before adding the isolation movements. For example, maybe do standing barbell presses, upright rows, and shrugs at the start of the workout and then do a giant set consisting of front lateral dumbbell raises, side laterals, and bent over rear delt raises too finish things off?
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    Apr 21, 2014 5:26 AM GMT
    Eat. Study sacroplasmic vs muscular hypertrophy.