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deltoid advice

calidood

calidood

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I am a pretty small guy. 5'9 about 160. Probably 12-13% bodyfat. Despite being pretty small all over, a bodypart I notice lagging a lot is the deltoids (among others, but I'll deal with those later). I have problems with my shoulders pretty often when I work out. I hurt my rotator cuff a while back and my shoulder has never been the same. Although both shoulders have problems when working out. I was wondering what the best exercises would be for putting some mass on my delts. Maybe someone has some advice for what has worked for them?
 
If you already have shoulder problems I'd advise you to fix them now before worrying about how big they are. Make sure you balance your pushing movements (all forms of benching and overhead pressing) with enough pulling movements (work for upper back and lats) and internal rotation with external rotation. Don't fall into the trap of mostly working what you can see in the mirror as this leads to muscular imbalances that will make your shoulders worse. I'd also suggest you check out Eric Cressey's three part shoulder saver series if you've never seen it. Just google it. Great stuff.
 
Jameson said:
If you already have shoulder problems I'd advise you to fix them now before worrying about how big they are. Make sure you balance your pushing movements (all forms of benching and overhead pressing) with enough pulling movements (work for upper back and lats) and internal rotation with external rotation. Don't fall into the trap of mostly working what you can see in the mirror as this leads to muscular imbalances that will make your shoulders worse. I'd also suggest you check out Eric Cressey's three part shoulder saver series if you've never seen it. Just google it. Great stuff.
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Thanks. I'll check that out. My back is actually probably my strongest point. Like I said earlier I'm pretty small and don't really have any STRONG body parts. But my back flairs out pretty well and it's probably what I'm strongest at. My shoulders aren't in real bad shape or anything. I should have clarified that. I can just tell in my joints that I did them. A little dull pain after I do shoulder and chest workouts.
 
I tore my teres minor in feb, been battling my r/c since then to. I have found cuban rotations to be a HUGE help. I do 4-6 sets on bench day, then shoulder day. Mainly like this

Bench day
5min warm up, 2 set cubans, and a diagonal front raise
135x20 while resting do 1 set cubans
225x8 1 set cubans
Then proceed with the rest of the bench sets

Same thing for shoulders. I am pretty amazed how well my shoulder is going. Recently for bench I did a 315x4 and for seated military 225x5 and not a complain out of the R/C, so I am now a firm beleiver. Cubans for life!

Oh ya when I first started cubans ( I do them dumbell) I was doing 5 lbs lol, I can safely say after they are warmed up, 15lbs are good for a solid 10 controlled reps

Oh, and Seated barbell and dumbell military have worked WONDERS for my shoulders. As long as I have someone lift the bar off the rack and hand it to me my arms dont complain. With 100lb dumbells I can get them up myself with no complains either.

Sorry another ps. On front and side raises dont go above paralell. And in my opinion stray from upright rows, those KILL my rotators no matter how controlled of a form I use

You can kinda see the delts here
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This would be the best pic I have, forget when, sometime this summer. Not to brag but I beleive they work lol
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This is my shoulder routine, I do
5x5 of dumbell shoulders presses 75 pounds
super set
Front+side raises 10 reps 20 pounds 2 sets
Rear flyes+upright rows???? 2sets of 10 reps weight varies, my shoulders are really starting to fill out.
 
ITHURTZ said:
I tore my teres minor in feb, been battling my r/c since then to. I have found cuban rotations to be a HUGE help. I do 4-6 sets on bench day, then shoulder day. Mainly like this

Bench day
5min warm up, 2 set cubans, and a diagonal front raise
135x20 while resting do 1 set cubans
225x8 1 set cubans
Then proceed with the rest of the bench sets

Same thing for shoulders. I am pretty amazed how well my shoulder is going. Recently for bench I did a 315x4 and for seated military 225x5 and not a complain out of the R/C, so I am now a firm beleiver. Cubans for life!

Oh ya when I first started cubans ( I do them dumbell) I was doing 5 lbs lol, I can safely say after they are warmed up, 15lbs are good for a solid 10 controlled reps

Oh, and Seated barbell and dumbell military have worked WONDERS for my shoulders. As long as I have someone lift the bar off the rack and hand it to me my arms dont complain. With 100lb dumbells I can get them up myself with no complains either.

Sorry another ps. On front and side raises dont go above paralell. And in my opinion stray from upright rows, those KILL my rotators no matter how controlled of a form I use

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Click to expand...

Looks good man. I don't think I could ever get that big. Haha. You say no upright rows...aren't cuban's just an upright row and a press? Pretty much a partial clean and press? Maybe you can shed some light on the way that you do the lift. Like how controlled you do it and how you bring it up. I've seen people do barbells but never dumbells on cubans. Although I believe someone said that dumbells were better. Anyways. If you could reply I'd appreciate it. I'm really wanting to try this out.
 
SHADOW2492 said:
This is my shoulder routine, I do
5x5 of dumbell shoulders presses 75 pounds
super set
Front+side raises 10 reps 20 pounds 2 sets
Rear flyes+upright rows???? 2sets of 10 reps weight varies, my shoulders are really starting to fill out.
Click to expand...

Sounds pretty solid. I do a similar routine already. I usually don't do front raises. Should have specified that my middle head is where I need the most help because my front head is pretty well developed from shoulder press and bench. Also, I try and do somewhat of a rear delt/back row on back day. Think that's ok? I do shoulders and then back the next day and I like to do my rear head on back day as it seems like I work it a lot with pull ups and stuff. My big thing is I wanna get sore. I've lifted on and off for years man but I just could never seem to get my shoulders sore. Maybe noone can, but if possible, the next day I'd like to wake up like "I can't lift my arms!" I get a pretty intense workout but next day man...nothin.
 
Just because your not sore doesnt necessarily mean your not growing.
 
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