For the longest time I've been tryin to find a routine that would build some mass on my shoulders. just about every body part has it's mass builder exercise. chest would be the bench obviously, back is deadlift, and the leg is squat. but i was doing seated dumbell presses for the longest and it just didnt seem to get me anywere. i would lean to hard into the chair and get leverage from lats, and i swayed way to damn much on lateral raises. anyways i have found two exercises that provide me with a nice pump handling heavier weights.
First being standing barbell press with a grip that is almost exatly shoulder width. like i mean if you put both of your hands straight in the air that's the grip. I found that if the grip is really wide your scapula takes a beating when trying to lower heavier weight.
Second exercise would be wide grip upright rows. I got this idea after watching an episode of the fit show and Charles Glass was showing how it works the side head of the delts and involves minimal traps. Tried it myself one day and it's awesome you grab a barbell with a wide grip. pinkeys just shy of the power rings (if your bar has them) and you only pull the bar to the bottom of the pec. no more choking that damn bar all the way up to your neck and killing your wrists. if your wearing a tank of some sort you'll really see how your delts actually do get a full range of motion only going to the bottom of the pec.
If you actually dread training shoulders as much as i did and just got bored with DB press and lateral raises give this a try
Standing Barbell Press (shoulder width grip)
4 working sets of 12-15
Wide grip Upright Rows
4 working sets 8-10
Maybe 3 sets of lighter lateral raises in the 15 rep range for a burn
(I do rear delts on back day at the end of workout)
It looks simple but im a firm believer In doing more sets of bigger compound movements. and less "foofoo" stuff
example. My leg day today will be 7 sets of squats and 5 sets of vertical leg press, next week it will be 7 sets of squats and 5 sets of stiff legged dead lifts. I alternate between quad and hamstring emphasis. that's the only change
First being standing barbell press with a grip that is almost exatly shoulder width. like i mean if you put both of your hands straight in the air that's the grip. I found that if the grip is really wide your scapula takes a beating when trying to lower heavier weight.
Second exercise would be wide grip upright rows. I got this idea after watching an episode of the fit show and Charles Glass was showing how it works the side head of the delts and involves minimal traps. Tried it myself one day and it's awesome you grab a barbell with a wide grip. pinkeys just shy of the power rings (if your bar has them) and you only pull the bar to the bottom of the pec. no more choking that damn bar all the way up to your neck and killing your wrists. if your wearing a tank of some sort you'll really see how your delts actually do get a full range of motion only going to the bottom of the pec.
If you actually dread training shoulders as much as i did and just got bored with DB press and lateral raises give this a try
Standing Barbell Press (shoulder width grip)
4 working sets of 12-15
Wide grip Upright Rows
4 working sets 8-10
Maybe 3 sets of lighter lateral raises in the 15 rep range for a burn
(I do rear delts on back day at the end of workout)
It looks simple but im a firm believer In doing more sets of bigger compound movements. and less "foofoo" stuff
example. My leg day today will be 7 sets of squats and 5 sets of vertical leg press, next week it will be 7 sets of squats and 5 sets of stiff legged dead lifts. I alternate between quad and hamstring emphasis. that's the only change