I CANNOT get my shoulders sore
- 03-03-2008, 09:41 PM
I CANNOT get my shoulders sore
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...
- 03-03-2008, 10:03 PM
My shoulders never get sore either,yet they are a strong point of my physique.You don't have to get sore to grow.I know it's like insurance,but it's not needed.I do bent laterals for rear delts,you have to do them just right to feel the rear shoulders working.
03-03-2008, 10:30 PM
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!
03-03-2008, 10:51 PM
03-03-2008, 11:29 PM
03-04-2008, 06:35 PM
1) 3 sets of smith behind the neck presses sitting upright, working up to 155 lbs for 6 reps, then descending 10lbs at a time down to 125 for up to 12 reps depending how I'm doing that day.
2) 2 sets of clean and presses.
3) 3 sets of standing or seated arnold presses, sometimes alternating.
4) 3 sets of barbell upright rows working up to around 115 for 8-10.
5) Lots of descending weight sets with lateral raises, slightly bent forward to isolate the lateral deltoid.
6) Sometimes playing around with a machine if I have the energy.
If I do two of the heavier lifts in that list, I'll normally just do 3 of those routines. If I only do one of the heavier lifts there, I'll normally do 4 of those routines on a day dedicated to shoulders.
My problem is getting the lateral deltoid bigger, and whether it's a problem or not, getting any of my shoulder to be sore at all. My anterior deltoid looks like it's 3x as big as my lateral deltoid, and my posterior deltoid looks 2x as big as my lateral deltoid. I'm thinking my anatomy is somehow forcing my lateral deltoid to be almost covered up by the other two, but that sounds kind of weird.
03-04-2008, 07:21 PM
mil press db or bb
Reps are usually 6-12 but will go as low as 2(presses only)and as high as 20 sometimes,and usually 3-4 sets.I only change the reps and the order i do the execises in.I have been doing this for a long time,just like chest is benches with some flyes every now and then.I like to add variety with diferent reps,sets,breaks in between sets,and going from full body wo's to split routines.With a full body wo i only do presses.I had good shoulders before i started directly working them though,i guess from poor form on bench press.Even a jr high basketball picture of me had a little shape to them,skinny as hell,but with a little shape.
03-04-2008, 07:39 PM
I had some noticeable results compounding standing laterals with an exercise from Arnie's book. It is really more of a static exercise, no reps just holding weight for a specific time.
what you do is finish your set of laterals and then keep the weights about 8-12" from your hips/thighs, depends on how long your arms are:-) Hold them there for at least 45 seconds but the longer the better.
Last edited by jonny21; 03-04-2008 at 07:40 PM. Reason: spelling/grammar error, wee bit anal retentive huh?
Give a man a fish, feed him for a day. Teach a man to fish, feed him for life. Lao Tse 6th century BC
03-04-2008, 08:38 PM
03-06-2008, 04:24 PM
03-06-2008, 04:32 PM
No offense to you jacked mofos who do it... I just think you can do safer things w/ better results.
03-06-2008, 05:27 PM
I don't know, maybe its a bone structure thing. I never have any problems doing behind the head presses if its with a smith machine sitting down. Feels just as comfortable as a standard push press except with more isolation in my lateral deltoids. I think I have pretty flexible shoulders which probably explains a little.
03-07-2008, 04:20 PM
03-07-2008, 04:42 PM
03-07-2008, 05:00 PM
Some off the younger guys need to know longevity with shoulders is important. Always take care of your shoulders and follow proper form. Shoulder joint is one of the most flexable joints in the body, and if used improperly(behind the neck militaries,pulldowns behind the neck,etc) can lead to injury and permanent problems when you get older. I know you younger guys feel indestructable now, but believe me all the wear and tear you put your body through now will come to haunt you when your older.
03-07-2008, 05:04 PM
I was told also by my ortho-doc and physical therapist that behind the neck exercise is dangerous, hard on the joints, ligaments, tendons...and pointless since we naturally have no range of motion that would allow us to benefit from such exercise...
03-07-2008, 05:17 PM
03-07-2008, 06:35 PM
You're fine doing awkward exercises as long as you build up to a larger weight from a very low weight gradually. It's not that the body "wasn't meant" to do the exercise, it's that without training the tendons and joints to do them, you're simply incapable. But the tendons and joints adapt to tons of weird movements eventually, just takes a bit longer than muscles and must be much more gradual.
03-12-2008, 02:06 PM
I never had a problem with my delts growing but they sure as hell never got the least bit sore. Your specific biomechanics may dictate the excercise you have been doing be manipulated until you stress the target muscle.
A good way to specifically target those pesky lateral heads is to incorporate one armed lateral raises into your routine.
Try alternating one workout with cables for 4 sets x 12-15 reps and the next workout use dumbbells for 4 pyramided sets for 25,15,10,6-8 reps respectively. That minor adjustment busted me through a major plateau a few years back and I still do variations of it.
I usually do Military front presses, laterals, and rear and some higher rep machine work to concentrate on hypertrophy. I'm genetically blessed though as I don't have to do too much to induce growth in any particular muscle group.
03-14-2008, 01:50 PM
Since when in bodybuilding/training is "getting sore" our objective when in the gym?!?!
What happened to going for hypertrophy and creating stimulus's of growth in order to evoke a change in physique?!?!?!
Kind of a silly post if you ask me.
03-14-2008, 06:51 PM
03-14-2008, 06:55 PM
03-14-2008, 07:46 PM
Having DOMS does not mean "you did something or didn't". DOMS occurs to a new stimulus (different exercises, machines, training protocol, etc). It is a conditioned response. It has not direct corelation between "having done something" to a muscle/body part.
03-14-2008, 08:00 PM
03-14-2008, 09:51 PM
It's not that I'm used to my training routine that's working, it's that I haven't found an exercise that can actually work my lateral deltoids. I've tried to tweak my form endlessly but either they're way too small and efficient or somehow I'm always putting the stress on my anterior and posterior deltoids.
In my situation I believe the soreness would indicate a positive change.
03-14-2008, 09:55 PM
This is now my favorite lateral and posterior deltoid exercise as I think eventually it could have potential in getting the laterals caught up.
03-16-2008, 10:48 AM
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...
03-16-2008, 11:11 AM
03-18-2008, 02:19 PM
03-18-2008, 02:33 PM
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