Big shoulders

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  1. If your gym has an UBE machine (you may have seen the in rehabilitation places) then that would be a great way for you to finish every workout! Especially on a shoulder training day!
    You can switch your rotational grip to focus on emphasizing different angles of the delts. Add resistance and keep your core tight! Build nice round shoulders in no time!


  2. If you don't do barbell military, ad it in. I alternate front and behind the back variations workout to workout. Lateral raises and rear delt raises should also be a staple in any workout IMO

  3. Quote Originally Posted by abeckham
    If you don't do barbell military, ad it in. I alternate front and behind the back variations workout to workout. Lateral raises and rear delt raises should also be a staple in any workout IMO
    Nice avi BTW.
    Its tough to get the caps/boulders.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    •   
       


  4. Another nice addition is adding some decline pushups (feet behind up about 24"above ground) in between sets. I like to also use the seasted fly to work those tough angles and do front and rears. Helps bring in the shape.

  5. Quote Originally Posted by VS91588 View Post
    Give this a try.. Works for me

    1) Smith or HS Shoulder Press - 5 sets
    2) DB side raises - 4 sets
    3) Rear Delt DB Raises or Reverse Pec Dec - 4 sets
    4) DB Front Raises - 4 sets
    5) Shrugs - 3 sets (I have overly developed traps)
    6) Machine Shoulder Press - FST*7 (7 sets 30-40 sec rest)
    Love a good FST-7 workout
    After a year off, I'm back

  6. FST-7 Workout is one of the best workout so use FST-7.

  7. I agree, I read about it and tried it and I'm gonna be using it every 5 weeks or so.
    After a year off, I'm back

  8. Quote Originally Posted by Cary K
    I agree, I read about it and tried it and I'm gonna be using it every 5 weeks or so.
    The advice I give everyone about FST7 is ppl hear that it's 7 sets with 30-40sec rest and they think you have to go light. Lets say you usually do 4 sets for a particular exercise the weight that should be used when performing FST7 is a weight you normally do 2nd to last set (3rd set)

  9. Quote Originally Posted by VS91588 View Post
    The advice I give everyone about FST7 is ppl hear that it's 7 sets with 30-40sec rest and they think you have to go light. Lets say you usually do 4 sets for a particular exercise the weight that should be used when performing FST7 is a weight you normally do 2nd to last set (3rd set)
    Gotcha.
    After a year off, I'm back

  10. What has worked for me... Heavy shoulder press and very heavy one arm shoulder dumbbell side raise!! Get the weight up, light weight and more reps are a wast of time on your shoulders! They are a big muscle and get worked all the time, so light weight is a joke if you want shoulder size.

  11. Quote Originally Posted by VS91588

    The advice I give everyone about FST7 is ppl hear that it's 7 sets with 30-40sec rest and they think you have to go light. Lets say you usually do 4 sets for a particular exercise the weight that should be used when performing FST7 is a weight you normally do 2nd to last set (3rd set)
    Some people pyramid up, others down....
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  12. Quote Originally Posted by 0071982WC
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 495"/>
    Damnit didn't want to post that!

  13. Quote Originally Posted by 0071982WC View Post
    Damnit didn't want to post that!
    Sure you didn't, haha.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  14. heavy dbell side raises one arm at a time sure helped me build shoulders

  15. Quote Originally Posted by SlyCamaro
    What has worked for me... Heavy shoulder press and very heavy one arm shoulder dumbbell side raise!! Get the weight up, light weight and more reps are a wast of time on your shoulders! They are a big muscle and get worked all the time, so light weight is a joke if you want shoulder size.
    Is it okay to have more of a 45 degree bend in your elbows going heavy like that? I've been doing them heavy and I get a good pump but I feel like my form isn't right

  16. Well, from an empirical point of view, there was a recent study in the Journal of Strength and Conditioning Research in Oct 2012 which actually measured which was the best exercise for shoulder stimulation. They hooked up electrodes to the shoulder muscles and measured the electrical activity that was stimulated in response to each exercise. Dumbbell standing presses created the highest EMG reading. Barbell standing presses was second. The authors attributed this finding to theory that because dumbbell standing presses were the least stable or in other words required the most stabilization, it therefore created the most electrical stimulation. However, the 1 RM was lower than standing barbell presses, but thats ok, it just means you don't have to try and use as much weight to get more stimulation.

    Hope this helps. Seems a lot of people here are already incorporating the most electrically stimulating shoulder exercises.

    Here is the abstract:

    Effects of body position and loading modality on muscle activity and strength in shoulder presses.
    Saeterbakken AH, Fimland MS.
    Source
    1Faculty of Teacher Education and Sport, Sogn og Fjordane University College, Norway. 2Department of Public Health and General Practice, Faculty of Medicine, Norwegian University of Science and Technology, Trondheim, Norway. 3Hysnes Rehabilitation Center, St. Olavs University Hospital, Trondheim, Norway.
    Abstract
    ABSTRACT: Little is known about the effect of performing upper-body resistance exercises with dumbbells versus barbells and standing versus seated. Therefore, this study sought to compare electromyogram activity (EMG) and one-repetition maximum (1-RM) in barbell and dumbbell shoulder presses performed seated and standing. 15 healthy men volunteered for 1-RM and EMG testing with a load corresponding to 80% of the 1-RM. EMG was measured in the anterior, medial and posterior deltoids, and biceps and triceps brachii. The following EMG differences or trends were observed: For deltoid anterior: ∼11% lower for seated barbell versus dumbbell (P=0.038), ∼15% lower in standing barbell versus dumbbell (P<0.001), ∼8% lower for seated versus standing dumbbells (P=0.070); For medial deltoid, ∼7% lower for standing barbell versus dumbbells (P=0.050), ∼7% lower for seated versus standing barbell (P=0.062), 15% lower for seated versus standing dumbbell (P=0.008); For posterior deltoid: ∼25% lower for seated versus standing barbell (P<0.001), ∼24% lower for seated versus standing dumbbells (P=0.002); For biceps, ∼33% greater for seated barbell versus dumbbells (P=0.002), 16% greater for standing barbell versus dumbbell (P=0.074), ∼23% lower for seated versus standing dumbbells (P<0.001); For triceps, ∼39% greater for standing barbell versus dumbbells (P<0.001), ∼20% lower for seated versus standing barbell (P=0.094). 1-RM strength for standing dumbbells was ∼7% lower than standing barbell (P=0.002) and ∼10% lower than seated dumbbells (P<0.001). In conclusion, the exercise with the greatest stability requirement (standing and dumbbells) demonstrated the highest neuromuscular activity of the deltoid muscles, although this was the exercise with the lowest 1-RM strength.

  17. synthol

  18. I think heavy sets with dumbells is the best recipe for big shoulders you cant go wrong with power shrugs either.
    I think using a rack is the best way to do shrugs. I love doing shrugs on the machine too(bench press machine)
    Either way you do them is effective and shoulder raises is a great exercise to do for shoulders. All are good
  

  
 

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