bigger rounder shoulders??? - AnabolicMinds.com

bigger rounder shoulders???

  1. New Member
    lemon's Avatar
    Stats
    5'10"  192 lbs.
    Join Date
    Jul 2009
    Posts
    168
    Rep Power
    179

    Reputation

    bigger rounder shoulders???


    alright guys, i need some help

    every other part of my body is growing in size and becoming more defined EXCEPT my shoulders...there just becoming more defined. Weights are going up but the size of my actual shoulders are staying the same??? What work outs do you guys recommend for getting the shoulders to grow in size and become more round and pronounced?

    my current shoulder workout is:

    shrugs: 3 sets of reps 10(warm up), 8, 8, 6
    DB shoulder press or BB raises: 8, 8, 6
    DB side raises: 8, 8, 6
    DB front raises: 8, 8, 6

    so 4 work outs, all with reps between 6-8
    so what am i doing wrong guys?

  2. Advanced Member
    bakerderek0's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Jan 2009
    Age
    28
    Posts
    854
    Rep Power
    575

    Reputation

    You should add in a rear deltoid lift. I don't care for shrugs either, that just seems to pump up my traps.

    I like:
    dumbell shoulder press
    upright rows (although these work the hell out of your traps)
    side raises
    rear deltoid flys
    front raises.

    to stimulate growth, change up your routine reps/weight (muscle confusion)

    so like week 1-3, do the routines with 3 sets of 6-8.

    then weeks 4-6, do the routines with 3 sets of 10-12, but only drop the weight amount if you have to.

    also, take 1-2 mins in between sets. I also do abs/legs in between excersises
  3. New Member
    deadlift18's Avatar
    Stats
    6'2"  205 lbs.
    Join Date
    Nov 2009
    Posts
    116
    Rep Power
    117

    Reputation

    What worked for me was starting with dumbell press. Also Arnold presses worked wonders. Sometimes i super setted one of those with front raises. Also start your chest routine with incline press, that'll help. As you might have noticed already is that i had the same problem before, NOT NO MORE THOUGH! hope it helps some.
    •   
       

  4. Advanced Member
    SRS2000's Avatar
    Stats
    6'1"  260 lbs.
    Join Date
    Apr 2009
    Posts
    515
    Rep Power
    329

    Reputation

    I think you need to go much higher on the reps with the different front/lateral/rear raises. Sets of 20 seems to work better. Save the lower rep stuff for the bigger compound moves and do the raises to really isolate the muscle with alot of volume.
  5. New Member
    nerdalert's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Aug 2010
    Posts
    205
    Rep Power
    237

    Reputation

    I really like the arnold presses too. I have a similar problem as the op I can't really find the right formula for growth. I try to vary my workout and change from doing shoulders on chest day/back day.
  6. New Member
    jiberish's Avatar
    Stats
    6'0"  198 lbs.
    Join Date
    Aug 2010
    Posts
    129
    Rep Power
    124

    Reputation

    DB presses are king but I got much better results when I go below parallel.

    Some other ideas could be wide upright rows. This helped me build up the top of the middle delt.
  7. Senior Member
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    2,314
    Rep Power
    1678

    Reputation

    Quote Originally Posted by jiberish View Post
    DB presses are king but I got much better results when I go below parallel.

    Some other ideas could be wide upright rows. This helped me build up the top of the middle delt.
    Wide uprights have certainly help give me width. I think I'm gonna start incline or lying lat raises to emphasize the lower portion of the middle delt.
  8. NutraPlanet Fanatic
    dsade's Avatar
    Join Date
    Mar 2003
    Age
    43
    Posts
    21,320
    Rep Power
    755336

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by SRS2000 View Post
    I think you need to go much higher on the reps with the different front/lateral/rear raises. Sets of 20 seems to work better. Save the lower rep stuff for the bigger compound moves and do the raises to really isolate the muscle with alot of volume.
    What works more for me is the opposite, but more sets. I end up with 5-6 sets of bent over dumbbell flyes, starting with 35s for 10 and going up to 65s.

    Every few workouts I'll go up to 70s, and while I started with 2-3 reps now I can go up to 6 reps if my mindset is right.

    Also add in a machine military and just for got maximum weight pressed (since the stack is stabilized for you). I also finish up with a massive dropset of laterals, either with dumbbells or a machine.
  9. Advanced Member
    SRS2000's Avatar
    Stats
    6'1"  260 lbs.
    Join Date
    Apr 2009
    Posts
    515
    Rep Power
    329

    Reputation

    Quote Originally Posted by dsade View Post
    What works more for me is the opposite, but more sets. I end up with 5-6 sets of bent over dumbbell flyes, starting with 35s for 10 and going up to 65s.

    Every few workouts I'll go up to 70s, and while I started with 2-3 reps now I can go up to 6 reps if my mindset is right.

    Also add in a machine military and just for got maximum weight pressed (since the stack is stabilized for you). I also finish up with a massive dropset of laterals, either with dumbbells or a machine.
    If you are advanced trainee, I think this can work well since you are likely able to maintain your technique with the heavier weights. Most less experienced lifters try to up the poundages too quickly on the laterals and get really sloppy. It also sounds like you get plenty of volume in along the way. So I'm sure this helps as well.
  •   

      
     

Similar Forum Threads

  1. Best way to get rounder outer Delts?
    By Violator4200 in forum Exercise Science
    Replies: 31
    Last Post: 11-03-2010, 03:07 PM
  2. Rounder, broader, larger shoulders!
    By crpav in forum Training Forum
    Replies: 24
    Last Post: 03-28-2010, 01:09 AM
  3. Need bigger but...not bigger legs.
    By Aviad in forum Female Fitness
    Replies: 26
    Last Post: 02-23-2010, 06:34 AM
  4. For Wider, Rounder Delts
    By Quinc in forum Exercise Science
    Replies: 7
    Last Post: 04-20-2007, 08:51 AM
  5. Do steroids cause a rounder looking face
    By John Smeton in forum Anabolics
    Replies: 25
    Last Post: 09-25-2005, 09:05 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in