GET BIGGER SHOULDERS and BACK

  • newtrain

    Posts: 8

    Mar 28, 2009 2:35 PM GMT
    Guys, I have always had weak Shoulders and Back and I am now determined to get great ones....any ideas? I train both on the same day.

    One thing while I am here...if I do Front raisers with dumbells should I keep my elbow locked or slightly bent? ( I sustained a torn ligament in the elbow last year that has created its fair share of problems)

    Thanks

  • torontoguy222...

    Posts: 410

    Mar 28, 2009 2:46 PM GMT
    Hmm, I've managed to make some great gains on my shoulders and upper back. My workouts include exercises like these:

    Chin-ups

    Pull-ups (wider outside grip)

    Lateral Pulldowns

    Shoulder Press

    Military Press (like the Shoulder Press but standing)

    Back Rows

    I find that if I stick with these bigger, compound movements I hit both the back and the shoulders together, making my workouts more efficient and -- I'd like to think -- effective.

    I'm not a fan of shoulder shrugs, and I've heard that lateral pulldowns BEHIND THE HEAD are actually dangerous for your shoulders, so I avoid those too.

    Good luck!
    Tony
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    Mar 28, 2009 4:58 PM GMT
    Pick rocks, stack hay, split fire wood, prune cherry trees.

    Heck, I should open a clinic and charge people to do this stuff.
  • UFJocknerd

    Posts: 392

    Mar 28, 2009 7:49 PM GMT
    torontoguy2222 said
    Chin-ups

    Pull-ups (wider outside grip)

    Lateral Pulldowns

    Shoulder Press

    Military Press (like the Shoulder Press but standing)

    Back Rows


    +deads & lat raises.

    Lat pulldowns behind the head can blow out your rotator cuffs; the movement is super unnatural. They should always be done in front of the face.

    And eat lots!
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    Mar 28, 2009 8:36 PM GMT
    I got a nice back from an ass load of sitting rows.
  • UncleverName

    Posts: 741

    Mar 29, 2009 1:03 AM GMT
    torontoguy2222 saidMy workouts include exercises like these:

    Chin-ups
    Pull-ups (wider outside grip)
    Lateral Pulldowns
    Shoulder Press
    Military Press (like the Shoulder Press but standing)
    Back Rows


    I just made some good gains in my shoulders doing most of the above. I didn't do chin-ups, but have done weighted pull-ups, single arm heavy dumbbell rows, and also done some hand stands against a wall. On top of that, I haven't been doing any barbell bench press, and have been doing tons of heavy dumbbell bench press. And also, as was mentioned, I've been doing a whack of deadlift. That has to be the most awesome compound movement out there.
  • torontoguy222...

    Posts: 410

    Mar 29, 2009 3:20 AM GMT
    Eek, how could I forget the Deadlift?! Of course, the queen of exercises (I think squats are king :p). But yeah, I only recently started doing deadlifts, but it absolutely pwns my lower back and even my shoulders (which I didn't expect). I sometimes do Hyperextensions for my lower back as well, but try to keep Deadlifts as your first choice, and hyperextensions as a back up.

    Tony
  • newtrain

    Posts: 8

    Mar 29, 2009 4:46 AM GMT
    Guys thank so much for the tipsicon_smile.gif.....I'll hit the gym first thing in the morning and measure my progress with thisicon_lol.gif
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    Mar 30, 2009 4:28 AM GMT
    In the shoulder, remember to hit each head, there are three heads in the shoulder. Presses are good but make sure you do your raises as well.

    front, bent over laterals, and side laterals. These make you look very thick from the side as well front.
  • newtrain

    Posts: 8

    Apr 01, 2009 3:52 AM GMT
    Should I do the front raises with elbow locked or slightly bent?
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    Apr 01, 2009 4:01 AM GMT
    Quite surprised Up Right Row's were left out..
    Up Right Rows are an amazing shoulder workout. Do them with hands shoulder width apart instead of the close grip, grip, lots of people use. It focus' on the shoulders more.
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    Apr 01, 2009 4:02 AM GMT
    And Front Raises With Elbows Slightly Bent icon_smile.gif