I CANNOT get my shoulders sore
- 03-18-2008, 02:33 PM
- 03-18-2008, 03:09 PM
03-18-2008, 03:42 PM
03-18-2008, 03:44 PM
03-18-2008, 05:05 PM
03-18-2008, 06:42 PM
Most people have poor form to facilitate a side/rear movement. Simply put the front delt works during chest, arms, shoulder and lower body movements so rarely gets sore in advance lifters. To easily fix this problem all you need to do is to lead your side raises and rear delt flyes with your elbows. By keeping your elbows higher than your wrist at ALL times the load is pulled over the side/rear.
As an experiment extend your arm to your side like a side lateral with no weight. Now rotate your arm with a slight bend in the elbow. When you turn it forward your slightly bent elbow will eventually raise above the rest of your arm and initiate the side/rear heads. Inversely when your hand/wrist is higher and your elbow lower your dominant front head will bear the load. So with your arm rotated forward, elbows above your wrists, maintain this form and now intiate a side raise, you will quickly notice how this pulls over the side and rear.
If you roll your arm backwards and end with your wrist high and elbow down then do a side raise its clear that the front delt is pulling the load and not the side, AT ALL! Also do not allow your traps to lift the weight by flexing and maintaining a shoulder that does not rise and allow a trap involvement.
SOOO to effectively train your side/rear heads you need to initiate your lifts with your elbows above your wrists.
I do my side raises with a slight elbow bend or even at 90 degrees keeping my elbows higher than my wrists.
This has been the Only way i have effectively hit my sides and partially my rears as they get blasted in other movements. The main reason for this is with every excercise you can simply roll your shoulder, lead with your wrists, and just do FRONT delts in all excercises to obvious consequences.
Try doing side raises elbows high and at a 90 degree elbow bend, keep your upper arm in line with your body avoiding having your arms go in front of your body bc the front head with have more involvement there.
Lying side laterals on the incline bench work insanely well...
On the incline, on one shoulder (if you lean back its your bodies way of using more front delt) you lift the weight slightly in front of your torso with a small bend in the elbow and always keep it higher than yourt wrist. avoid using your traps by flaring and flexing your lats. Do not simply lift up but use the shoulder in a large arc so as to limit tricep, upper back and trapezius involvement. I swear by these and when i was doing side raises with 40's slow and controlled i could only do the 10's like this bc it hit my weak spot instead of my old approach of front delts for 3 excercises inadvertantly.
You cannot go wrong with this, i promise.
03-19-2008, 05:20 AM
Exact same as OP. I've never felt my shoulders sore in my life, yet they're my most developed muscle group, so i'm cool with that i guess
03-19-2008, 07:40 AM
there is no may to take your shoulders completely out of the bench press. so with this in mind go ahead and change up your routine. as stated before changing the routine causes soreness, hypertrohpy or both. so go ahead and do some lat raises on chest day. then change it up again after a couple weeks. i agree with the less is more aproach to this situation. same goes for triceps. these 2 muscle groups recieve a lot of indirect training.
ps: what is a face pull? have not heard that term
03-19-2008, 08:04 AM
03-19-2008, 10:23 AM
03-19-2008, 10:28 AM
03-19-2008, 10:31 AM
03-19-2008, 03:10 PM
Flexing (or stretching, or just keeping moving) in the gym is part of your workout. You're supposed to by totally focused on your lift, your breathing, until the end of your set, at which point, your attention is on keeping the blood flowing through the tissues you were just working - it's important to do this *now* (your between-set rest) because those tissues need all the oxygen, all the nutrients they can get in order to heal & rebuild; they also need to have the waste products generated by your set removed ASAP. If you don't promote/stimulate fluid transport, those tissues will begin to swell as a result of the mechanical inflammation cause by lifting. This will prevent the removal of waste & detritus & block the repair crews.
At least stretch the primary & secondary movers (a towel will help), and go easy on them - nothing ballistic or extreme.
My 20 pfennigs, anyway
03-19-2008, 03:36 PM
Stretching isn't recommended during a workout but after it or in a separate session altogether. Stretching during a workout can cause microtears in the deep fascia and even form scar tissue. Also, stretching in between sets has shown to reduce strength output anywhere from 5-15%. Less weight moved=less adaptive response generated.
You do need to flush the muscle with nutrients and remove waste products but this can be obtained in a much safer and more efficient manner with low intensity cardio (bpm 120-140) and plenty of BCAA's before, during and after your workout.
03-28-2008, 02:24 PM
pre exaust.....i wouldnt worry too much about getting sore...take care of your shoulders.....dont abuse them....youll thank me later
03-28-2008, 02:43 PM
03-28-2008, 02:55 PM
03-28-2008, 05:21 PM
03-28-2008, 07:24 PM
04-03-2008, 01:47 PM
04-15-2008, 09:39 AM
I personally think that people commonly over train when it comes to shoulders! Think about the size of your delts in comparission to say your back or your legs! I bet most people do just as many if not more exercises for delts as for the other body parts!
Looking at your shoulder routine, I personally feel that you might be doing too much!! Beasting the hell out of your shoulders (or any other body part for that matter), unless your on the juice, will not make them bigger! People with smaller pecs also make this exact same mistake when working chest!
Don't forget that the lateral delt is a relatively small muscle and is bought into use during other bigger moves....talking about isolating it so much is fairly pointless! Personally I would remove all the decending weight work as it ends up being too much and I would never recommend behind neck pressing on the smith either....not a natural movement for your shoulder at all! Stick to the heavy compound moves your doing...arnold or dumbell shoulder press (always standing), clean and press....face pulls, heavy deadlift and heavy bench are also going help shoulder growth!
I was the same in the beginning, but now-a-days I do a maximum of 2 compound shoulder moves a week and my delts are the biggest they have ever been!
04-15-2008, 06:15 PM
04-15-2008, 07:02 PM
I like the Hang Clean and Push Press.
This is a 'split' push press, but it works.
“Besides, it is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit.”
04-15-2008, 07:22 PM
Problem solved guys.
Lateral deltoids are coming along slowly but surely, and showing more definition.
I attribute this primarily to facepulls on a row bench, leaned back slightly to activate lateral heads. And secondly, I attribute this to starting some olympic lifts. These include the basic clean, the clean to push-press, and the one-armed dumbbell snatch.
04-16-2008, 05:06 AM
04-16-2008, 03:16 PM
04-16-2008, 11:17 PM
seems too high volume unless you're a bodybuilder on some gear. i'd lower it to two exercises. that's just me, but hey, i'm not that great at this workout stuff right now.
04-17-2008, 07:35 AM
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