I CANNOT get my shoulders sore

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  1. Quote Originally Posted by dlew308 View Post
    try the face pulls yet? throw in some close grip chin-ups too
    I tried the face pulls twice over the last week 1/2 to 2 weeks very heavy at first and working down to a lower weight with much higher reps, and I think of all the exercises I've tried this has actually had something of an effect on my lateral deltoids. I never got sore at all, but I did feel a slight pump in the lateral deltoids when I leaned back a bit on the row bench and performed the movement, and a pump in my lateral deltoids is very rare.

    This is now my favorite lateral and posterior deltoid exercise as I think eventually it could have potential in getting the laterals caught up.


  2. Whew!!!! Seems like a lot of people do so much "shoulder" training!! I have been training for 20 yrs and have never had an actual "shoulder" routine, and my delts are one of my best body parts. I get sore shoulder from chest and back day! I only throw in some side delt raises with chest day and then rear delt raises on back day. Any more direct shoulder training, to me, would be overtraining...
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  3. Quote Originally Posted by dlew308 View Post
    try the face pulls yet? throw in some close grip chin-ups too
    i was thinkin wide grips. lol. just do em both =D

  4. Quote Originally Posted by luxxor View Post
    Whew!!!! Seems like a lot of people do so much "shoulder" training!! I have been training for 20 yrs and have never had an actual "shoulder" routine, and my delts are one of my best body parts. I get sore shoulder from chest and back day! I only throw in some side delt raises with chest day and then rear delt raises on back day. Any more direct shoulder training, to me, would be overtraining...
    I do mil presses with the three different raises only,and i have great shoulders too.I had a guy looking at my shoulders and say "i need to start traing mine" the other day.If your shoulders get sore from benching,you're probabaly using shoulders to help push the weight which is bad.It takes away from the chest,and will cause pains.I guess you have been traing for 20 years though,so who am i to say?Thats just what i heard,to keep your shoulders "rolled back"and leave them through movement.

  5. Quote Originally Posted by pantera101 View Post
    IThats just what i heard,to keep your shoulders "rolled back"and leave them through movement.
    Ditto on that. I always keep my shoulder blades pinched together otherwise you're asking for trouble! Bye bye rotator cuff!
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  6. 1 word: deadlifts

  7. Quote Originally Posted by RenegadeRows View Post
    1 word: deadlifts
    I deadlift like crazy. Every leg day I either do deadlift or squat, and I have at least 1 leg day a week, normally 2.

    That's why I have enormous traps that make my shoulders appear smaller by comparison.

  8. Quote Originally Posted by Thixotrope View Post
    Ditto on that. I always keep my shoulder blades pinched together otherwise you're asking for trouble! Bye bye rotator cuff!
    Precisely! Literally flat and all shoulders will rip your shoulders apart...I actually arch and pinch shoulder blades together...I have bad shoulders as it is from high school sports and this technique saves me...

  9. Quote Originally Posted by goslamacamel View Post
    I deadlift like crazy. Every leg day I either do deadlift or squat, and I have at least 1 leg day a week, normally 2.

    That's why I have enormous traps that make my shoulders appear smaller by comparison.
    Seems to be my problem as I look into the mirror but other people say that my shoulders and traps are huge...I see huge traps and small shoulders haha...it's deceiving...but they both receive good love'n every week

  10. then try changing it up. if you lift heavy, lift light for many sets.

  11. 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.

  12. 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

  13. 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

  14. Try negetave reps that worked for me

  15. Quote Originally Posted by harlan100 View Post
    Try negetave reps that worked for me
    I love neg reps!...I throw them into just about everything...

  16. Quote Originally Posted by maynehood171 View Post
    I love neg reps!...I throw them into just about everything...
    Well if your shoulders are as massive as harlans,i will have to try them................Just messing with you harlan,i use negatives some times too,by lowering the weight real slow.I train by myself so i don't have someone to pull the weight up for me.I like to explode up,and then fight the neg.

  17. Quote Originally Posted by pantera101 View Post
    Well if your shoulders are as massive as harlans,i will have to try them................Just messing with you harlan,i use negatives some times too,by lowering the weight real slow.I train by myself so i don't have someone to pull the weight up for me.I like to explode up,and then fight the neg.
    Hahah...I really only like spotters to have to help me finish out a few more on my llast set...I concur with your light weight statement...

  18. Quote Originally Posted by pantera101 View Post
    Quote Originally Posted by Aggravated
    Originally Posted by Aggravated
    Do some moves that you do not normally do. I notice sometimes that if I over train I wont get sore either. Until I started working out with an IFBB pro I only got sore a couple times a week as well. You must squeeze through your rep, and flex between sets. Should work for sure!
    I would feel to gay to flex in the gym
    Flexing *at home in front of the mirror* is gay

    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

  19. 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.

  20. pre exaust.....i wouldnt worry too much about getting sore...take care of your shoulders.....dont abuse them....youll thank me later

  21. Quote Originally Posted by pantera101 View Post
    I do mil presses with the three different raises only,and i have great shoulders too.I had a guy looking at my shoulders and say "i need to start traing mine" the other day.If your shoulders get sore from benching,you're probabaly using shoulders to help push the weight which is bad.It takes away from the chest,and will cause pains.I guess you have been traing for 20 years though,so who am i to say?Thats just what i heard,to keep your shoulders "rolled back"and leave them through movement.
    Shoulders are always involved in a flat bench press, regardless of whether or not you are rolling them back during the exercise. This is a multi-muscle multi-joint exercise that will engage your shoulders for sure.

  22. Quote Originally Posted by goslamacamel View Post
    I can go really heavy on deadlifts or shrugs and get my traps destroyed for the next day or two. But my anterior, later, and posterior deltoids have never been sore to the best of my knowledge. My anterior deltoids are pretty big, and my posteriors are decent, but my laterals are like small bumps that are dwarfed by my anteriors. I've been doing heavy upright rows supersetted with light sets, lots of lateral raises, lots of experimental lightweight lateral deltoid isolation, but to absolutely no avail. I've even done 3 sets of lateral raises with 50 lb dumbbells started off with a jump and doing forced negative reps, but never even felt like I worked them the next day. I even did clean and presses with 160 for the first time ever in attempt to annihilate my shoulders, but of course no soreness and also no real growth. All other bodyparts I can make sore if I really try, and have no real problems forcing them to grow, but my lateral deltoids in particular are very stubborn. Any ideas? I've basically done all shoulder exercises I've ever heard of with high and low weight...
    Am I the only one that caught this? I can see you're trying to get forced negatives with that much weight but is it really necessary? You clean and press 160 and you are doing laterals with 50 lb dumbbells?? I clean and press with much more than 160 a few times a week and I use 15 lb dumbbells when I do lateral raises. I know you are just using this exercise as an example, but you can still get a great shoulder workout without increasing the weight that much...just leave your ego at the door and try using MUCH lighter weight. Most of the guys I see in the gym use waaaay too much weight on lateral/bent/front raises, and they end up using many major muscle groups on an isolation exercise...WTF? When you see a guy using the entire sway of his body to do a front raise then something is very wrong! If you concentrate on only using your shoulders and performing very slow negatives with lower weight you WILL feel the burn.

  23. Quote Originally Posted by Botch View Post
    Am I the only one that caught this? I can see you're trying to get forced negatives with that much weight but is it really necessary? You clean and press 160 and you are doing laterals with 50 lb dumbbells?? I clean and press with much more than 160 a few times a week and I use 15 lb dumbbells when I do lateral raises. I know you are just using this exercise as an example, but you can still get a great shoulder workout without increasing the weight that much...just leave your ego at the door and try using MUCH lighter weight. Most of the guys I see in the gym use waaaay too much weight on lateral/bent/front raises, and they end up using many major muscle groups on an isolation exercise...WTF? When you see a guy using the entire sway of his body to do a front raise then something is very wrong! If you concentrate on only using your shoulders and performing very slow negatives with lower weight you WILL feel the burn.
    I said I've EVEN done that. To do that I basically did jump squats with a slow negative once they were in the air. Normal lateral raises I go between 25 and 35, with about 15 reps and 8 reps respectively. And I hadn't done clean and presses ever before trying it out at 160, just started to incorporate them to get lateral muscle.

  24. Quote Originally Posted by Botch View Post
    Shoulders are always involved in a flat bench press, regardless of whether or not you are rolling them back during the exercise. This is a multi-muscle multi-joint exercise that will engage your shoulders for sure.
    but you can minimize there involvement.If your shoulders get sore after chest day,you're using improper form.Every exercise requires other muscles to be used.But you learn and use proper form to minimize the others involvement.

  25. Quote Originally Posted by pantera101 View Post
    Well if your shoulders are as massive as harlans,i will have to try them................Just messing with you harlan,i use negatives some times too,by lowering the weight real slow.I train by myself so i don't have someone to pull the weight up for me.I like to explode up,and then fight the neg.
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