I love all of the routines I've read but were forgetting 1 that put cannon balls on Gaspari. Seated side raise. These mutha f^ckas have done wonders for me. My problem is that my Delts dominate most of my Upper body Multi-joint movements. I had to learn to do iso movements like seated side raises and the reverse pec-dec machine. Ronnie Coleman does standing Front-Side-Rear raises super-sets. He goes up the rack none stop. Now that's isolation and complete burnout. Hope this helps. I love being apart of these post fellas. Thanks for accepting anotha brotha
In my routine I have Side Lateral Raises listed. Just not seated. I like to do them standing instead. Sometimes when I drop set I'll sit down w/ the lighter weightOriginally Posted by Climax510
My shoulder routine has worked extremely well for me.
Sitting DB Press: 3x 12-15
Military Press: 3x 12-15
Standing DB press 3X 8-10
Front,Side,Rear raises 2X10-15 Superset
Upright Rows 2-3X8-10
I do shoulders at a very fast pace. Full range of motion with lighter weight...Don't cheat like 99% of the gym.
My Current routine seems to be working well. Not too little, not too much. I used to blast my shoulders hard as hell, but, they seem to respond better to a little less work.
Standing Military Press - Wendlers 531 scheme
Hang Clean and Press - 4x10
Rear Laterals - 3x12
Side Laterals - 3x12
Changed up my routine I wrote this out I'm using supersets as a means to increase intensity...
Smith Machine Shoulder Press
DB Side Raises - 4 sets
Machine Side Raise - 4 sets
DB Rear Delt Raise
DB Front Raise - 4 sets
Reverse Pec Dec - 4 sets
DB or BB Shrugs - 3 sets
Hanging high pulls/cleans, shrugs, military press.
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"The greatest anti-catabolic is not overtraining." - Mike Mentzer
Join gymnastics...Srs. my boy is in the gymnastics program at his college and he has the most beast shoulders ever from lifting and hoisting all those girls in the air and balancing them.. Won't even need to lift shoulders if you join gymnastics haha.
guys dont lift girls in gymnastic bro, thats cheerleadingOriginally Posted by TryHard23
Works for me without fail as wellOriginally Posted by thegodfather
I know its an older thing but I wanted to really push my shoulders and had amazing results doing fascia stretching to end the workout on a shoulder press machine 7x8 to 12, alternate with press one week and rear delt row machine the next, really push it and makes easier to controll movement so your only moving enough to keep tension on shoulders not activating triceps or biceps as much, using a neutral grip. Put a giant pump and really helps feow
Im in the same position as you i change it up sometimes but my regular workout is:
Seated smith machine military press 4x8-10
Lateral raises 3x10-12
Front raises 3x10-12
Cable lateral raises 1x Max (each arm)
Rear delts raises 3x10-12
Up right row 3x10-12
Since i changed it up it helped a lot!
The shoulders can comes big means you will do thumbles every day then only develope the thumbels.
2 seperate shoulder workouts for each week
Standing Military Press - 3-5 sets 8-12 reps *not about weight just good form and pump*
Heavy Lateral DB Raises - 3-5 sets 8-12 reps ABOUT WEIGHT!! THROW THEM BITCHES UP !!
Heavy Front Raises - 3-5 sets 8-xxx reps *Start out alternating arms after hitting rep range or failure. use momentum and throw both them bitches up till failure aim for 10 more!*
Face Pulls - 3-4 sets 15-30 reps. * BURN BABY BURN !!! I like using a single d handle using both arms same time.
workout 2 :
Seated DB Shoulder Press - 4-5 sets 8-12 reps.
Heavy Db Rear Delt Raises- 3-4 sets 8-12 reps. *throw them bitches out 2 the side or use form..whatever you feelin that day*
Light Db Lateral raises - 3 sets 12-20 reps *Use light weight 10-25 lbs* Ronnie coleman style motion, use momentum, twist with wrist and some elbow* ALL ABOUT FEEL!! NOT WEIGHT!!
Cable Lateral Raises (both hands) - 3 sets 12-20 reps * Now do same motion as with previous exercise using both arms!!* (guess you could also think of it as machine lateral but not exactly...think Ronnie Coleman Style Laterals!!!
The biggest thing that's helped for me is doing clean and presses at the beginning of shoulder workouts. Highly anabolic movement, you use almost every muscle you've got.
SUPERDARKSIDE TIME! Test E with SD kicker first time pinning :)