Hitting shoulders

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    May 27, 2010 12:55 AM GMT
    So i've been frustrated with training shoulders for awhile now. Unlike other muscle groups where i feel immediate gratification while training them, shoulder training can feel alot like a frustrating jerk off session. Only after going at it for a long time does a real pump or tension come, and often times not at all. Particularly for the side deltoids. In fact i've often observed that the side delts have been the hardest body part for me to feel any noticeable soreness in post training. I know im not alone as a few other lifters have complained about shoulder training. Saying that its boring or less important.

    I want to share an exercise i have recently learned that thoroughly exhausts the side delts, and nothing against side delt raises but that is not the exercise.

    I have found that the single best exercise for shoulders, in particular for the side delts is a half clean and press. After doing this exercise for a few sessions i am amazed to see nobody else doing them. All I do is take a barbell at arms length with a shoulder width grip. I choose a weight heavy enough to be challenging to bring up and then press overhead. Going for speed and power i do as many full reps overhead as i can manage, bringing the weight to full extension both top and bottom. This next part is important. Because any type of clean involves some leg movement you naturally will be able to keep bringing the bar up to shoulder height after you can no longer do full presses over head. By doing the thrust movement at the bottom of the lift i maintain high tension on the delts by "pressing" (even though bar may not be moving at all) or holding the weight momentarily as high as possible. After three or four of these sets im dripping and my shoulders are toast. I submit this is the most thorough manner to exhaust the shoulders.

    Anyone else do cleans as a part of a shoulder routine? Thoughts?
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    Jun 10, 2010 3:12 AM GMT
    Never heard of it but im gonna try it. Im obsessed with my shoulders
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    Jun 10, 2010 5:17 AM GMT
    Yeah I keep trying to bulk mine up and make them wider with no luck
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    Jun 10, 2010 11:58 AM GMT
    Norig_ saidYeah I keep trying to bulk mine up and make them wider with no luck


    Man your body is amazing, and your shoulders are perfect. Ur hoticon_smile.gif
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    Jun 14, 2010 11:53 PM GMT
    Good. I've been doing the clean and press for about a month now and it really hammers the delts. Right now the routine looks like this.

    cardio warmup (20 minutes)

    lighter higher rep warm up sets of clean and press and standing military presses. (45, 95, 115)
    3 working sets of clean and press (low reps heavier weight)
    3 or 4 working sets of cheating military presses or push presses.
    3 sets of heavy upright rows. a cheating version of upright rows.
    and 4-5 sets of side lateral raises.

    I've noticed that by the time i get to lateral raise sets, my shoulders are burning hard.

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    Jun 15, 2010 12:16 AM GMT
    Ive had pretty good results with this routine

    lots of dumbells

    4 sets of dumbell lateral raises

    4-5 sets of shoulder press on the machine but you can do dumbells as well

    3-4 sets of dumbell front raises

    3-4 sets upright rows

    3-4 sets of dumbell shrugs
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    Jun 15, 2010 5:06 AM GMT
    ^^^
    thats my exact routine also. Hopefully i'll look like you oneday icon_smile.gif
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    Jun 29, 2010 11:58 PM GMT
    Rujock saidIve had pretty good results with this routine

    lots of dumbells

    4 sets of dumbell lateral raises

    4-5 sets of shoulder press on the machine but you can do dumbells as well

    3-4 sets of dumbell front raises

    3-4 sets upright rows

    3-4 sets of dumbell shrugs


    I follow that routine too, works very well.

    I also use the bowflex extreme 2 at home, works like a charm!
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    Jun 30, 2010 6:51 AM GMT
    The barbell Hang Clean and press or even just "cleaning" it does wonders, bout the only thing that gives my shoulders a workout these days. You're right, i don't see many folks do it in the gym either. Probably cause you can f*ck yourself up pretty good if you dont know what you're doing and its actually kinda tricky.

    I've also found doing dumbbell presses sitting on a a stability ball works pretty things out pretty good as well. The balancing/stability act gives your core a workout as well.
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    Jul 03, 2010 4:13 AM GMT
    No shoulder routine would complete with out ...


    Arnold press

    http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

    they are killer .


    also here u go an awesome routine

    http://www.projectswole.com/weight-training/the-top-5-best-shoulder-exercises/

    hope this helps any qustions hit me back


    spence