workout for sholders
- 08-11-2009, 09:47 AM
- 08-11-2009, 01:16 PM
something with weights.
seriously man, what are your current stats, how have you been training them, and what would you like to see? Strength gains? That 'capped' look? Are you an O-lifter looking to get his C&J up, or just a guy who wants a broad pair of shoulders?
08-11-2009, 01:33 PM
08-11-2009, 06:04 PM
I do db shoulder press... arnold presses upright rows side raises front raises and a shoulder press machine... sometimes i throw in military press it depends on the pump i'm getting or how busy the gym is. most those lifts i do 3x10 too
Bench - 355
Squat - 405
Deadlift - 600
08-12-2009, 04:06 AM
dude shoulders hardly need any work. IDK how some ppl get pumped to get into the gym and do a millon sets of DUmbell side raises front raises laying down with ur ass up raises do this..
Push Press for strength/mass
5 x 3
3 x 5
3 x 3
and then Do arnold presses
3 x 8-10 with minamal rest
3 x 8-10
rear delt work
done.. your shoulders will get enough mass by alot of Chest workouts, tricep stuff etc.. i feel the only time have overtrained is too much stress to my shoulders.
08-12-2009, 05:11 PM
08-12-2009, 06:06 PM
Any form of pressing, but only one.
Some form of side raises, db, cable, machine etc.
That's it. Shoulders DO NOT need a lot of work and most reasons they don't grow is because they never get a chance to recover. If they still don't respond do higher reps.
Right now i'm doing reverse grip rowing for back and this seems to be taking care of rear delts and traps quite well.
08-12-2009, 07:25 PM
lateral raises done in great form are the cornerstone of a shoulder program, to me at least. done in anything less than good form is pretty much useless, as you can see by how many people butcher that movement at the gym.
08-12-2009, 10:59 PM
08-13-2009, 12:21 AM
i like starting off with what needs the most work,
ill start with rear lat raises, then ill do Machine press, upright row to push press, then burnout with DB lat raises, and be done
08-13-2009, 03:19 AM
Your front delts will get hit by heavy flat pressing, and your rear delts should be getting hit by rows, but if you want that capped look, you need to work your lateral delts.
Heavy BB mil press/ push presses (or db presses if you have shoulder problems), followed by lateral raises with good form and some upright rows and/or rear delt work raises should be plenty.
I've also heard of people getting good results with the following triple set, all with the same weight:
A1. 8-10 lateral raises
10 seconds rest
A2. 8-10 front raises
10 seconds rest
A3. 8-10 db preses
the whole thing 3-4 times, Never tried it myself, but lots of other people seem to get results from it.
08-14-2009, 11:33 PM
08-15-2009, 02:25 AM
08-15-2009, 06:57 PM
nice push press jw, i did 190 x 4 a month or so ago i un rack them from the squat rack tho dont do a power clean first...
and that hang clean was sick
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