Ectofighter
Member
- Awards
- 0
I currently do shoulder press, lateral raise, and upright row and front raise for my shoulders? I don't seem to be getting anywhere. Anyone doing anything else that I'm totally missing?
I would not only change your rep range, but also your volume. Train each set to near failure, but don't do any negatives, forced reps, etc. The increased intensity will help, but you will also want to lower your volume.I keep my reps between 8-12. soon as I get near 12, I add more weight. I also train 5x a week, a body group a day, no cardio. .trying to gain mass
This is the routine that gave me my cannonball like delts.I currently do shoulder press, lateral raise, and upright row and front raise for my shoulders? I don't seem to be getting anywhere. Anyone doing anything else that I'm totally missing?
This is the routine that gave me my cannonball like delts.
1.Lateral Raises-this will be a pre-exhaust/mass building exercise. 4 sets total and reps on each subsequent set are 25,15,10 and 8, respectively. Start off with a light dumbbell on the first set and increase around 10 lbs each set. Last set should be to failure.
2.Military Barbell Press-4 set total. Start off with a weight you can barely handle for 15 reps. Slowly pyramid up to a weight you can barely press for 6 reps on your last set. Make sure each rep is explosive while simultaneously maintaining form. Force=Mass x acceleration! A good variation is to do these standing.
3.Rear Delt-4 set of 15 reps
4.Machine Presses-2-3 sets of 12-15 reps. You done all freeweights up until now. Your delts are fried but you need to pummel them more without compromising your shoulder girdle/rotator cuff so let your stabilizers rest and concentrate on pressing!
4.Front Raises-unless you severely misproportioned front delts don't bother. These babys get hit enough on chest day.
5.Shrugs-Again unless you have really weak traps dont bother. This is an ego exercise and traps get hit good with deadlifts and some back work...you are doing deadlifts aren't you??? If you must do 2-3 sets of using dumbbells. Keep your line of sight parallel with the ground...don't look down! Let those DB's hang and shrug em' up until those slabs of meat are touching your ears. Use controlled motion NOT jerking or using momentum or half assed reps. That goes for any exercise.
Low reps will make you strong as an ox but won't do much for hypertrophy and put too much torque and strain on the the shoulders. 15 rep sets blew my shoulders up! They yield an awesome pump, moderately increases strength and will swell up your shoulders like you wouldn't believe.
Happy hunting!
Rep ranges have always been highly debated. They are just one out of a million variables that affect your progress though. Years ago, I didn't do shoulders at all. Then I started this program and stuck with it for at least 5 years making progress the whole time. I actually cut my shoulder workouts way down from this b/c my delts were out pacing the rest of my body.I've noticed when standing to do military press i tend to want to "bend" my body. I also try to keep good form. Bad form = do less weight.
I also thought low reps would create bulk as many reps would create strength. I suppose doing a combination of both and changing them every 8 or so weeks will give you the best of both worlds. :clean:
That's why some people are built for marathons and others for sprints. The only way to really know is to get a muscle biopsy on every muscle because the distributions not only vary from person to person, but also from muscle to muscle.Rep ranges have always been highly debated. They are just one out of a million variables that affect your progress though. Years ago, I didn't do shoulders at all. Then I started this program and stuck with it for at least 5 years making progress the whole time. I actually cut my shoulder workouts way down from this b/c my delts were out pacing the rest of my body.
My longwinded point is if this routine is different from what you've been doing then try it and I'd bet on good results. Hell, guys like Lee Priest and Marcus Ruhl do very low reps while guys like Flex Wheeler, Ronnie Coleman and Shawn Ray did moderate to high reps on everything.
I read an interesting article on how people have different distributions of fast and slow twitch muscle fibers. This would make sense why one rep range would work for one person and something entirely different would work for someone else.
Damn, I talk to much. Excuse the A.D.D.
Exactly!That's why some people are built for marathons and others for sprints. The only way to really know is to get a muscle biopsy on every muscle because the distributions not only vary from person to person, but also from muscle to muscle.
A.D.D hahaha that was funny.:rofl:That's why some people are built for marathons and others for sprints. The only way to really know is to get a muscle biopsy on every muscle because the distributions not only vary from person to person, but also from muscle to muscle.