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Topic: Shoulder Growth (Read 39 times) |
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Cvol
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Steel isn't strong boy, flesh is stronger!
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Shoulder Growth
« on: Aug 28th, 2002, 12:43pm » |
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 Hi all! Now that I'm back into serious lifting again after a long long break, I find my shoulders lacking in development somewhat. I'm doing seated military presses as well as dumbell presses. I supplement this movement with some side laterals (side deltiod), bent over laterals (rear deltoid) and front dumbel raises (front delts). Any suggestions for additional exercises that will help me blast my delts? You look at todays Bodybuilders and they all have cannon ball delts, how do they do that? (Juice?) 
I'm hoping my stack of Creatine/Whey will help to better bulk me up. The next step is the Andro stuff.
Thanks for any suggestions!
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Jim
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Re: Shoulder Growth
« Reply #1 on: Aug 28th, 2002, 1:49pm » |
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Best way is to get a xperience spotter and workout partner. They can push you for best workouts! 
Other than that, do clean and jerks, they work great for shoulders and the rest of ur body. another multi-join power movement. with a lighter weight do clean,jerk and press. really works ur delts.
Seated military presses and standing mil presses are also great for delts. standing ones are much tougher, u really need a spotter for it.
lateral raiser are good for def'n but not really good for size building.
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Jim
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Cvol
YaBB Junior Member
Steel isn't strong boy, flesh is stronger!
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Re: Shoulder Growth
« Reply #2 on: Aug 28th, 2002, 1:55pm » |
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Thanks Jim, I got to stick with the seated stuff (low headroom) but nothing is stopping me from luggin' a couple of heavy dumbells outside for a few standing press movements
You are so correct about the need for a partner, mine is heading back to Florida for the winter months  I got another buddy who lifts and I'll try to get him around for a couple of workouts but I'm on my own for the most part.
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barrieddee
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Re: Shoulder Growth
« Reply #3 on: Aug 28th, 2002, 6:50pm » |
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Hey Folks,
I mainly stick to three shoulder exercises, I do overhead dumbell presses, side raises and finally upright rows. I do the presses and the side raises seated so that its harder to 'cheat' and swing the weights up with the rest of the body. Also, if u have an upright bench press machine handy, that can provide another. Just grab the horizontal handles, keep the elbows up high, and pull into the chest. Think that hits u'r rear delt. Simliar i suppose to bent-over rows. When doin the dumbell presses, making them click above u'r head gives them a great workout. Cos i'm quite skinny, i have narrow shoulders, thankfully this is one area my training is really paying off, i'm quite pleased with my delts now 
Barrie
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DBatGT
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Re: Shoulder Growth
« Reply #4 on: Aug 28th, 2002, 9:21pm » |
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that's the area that really ballooned up on me when i really started training seriously this summer was my delts. I don't know why nobody has mentioned shrugs yet, because you can have killer delts but if you don't have good traps then it doesn't look nearly as good. you got all your bases covered it sounds like, just be sure to work them really hard and you'll be fine.
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Jim
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Re: Shoulder Growth
« Reply #5 on: Aug 28th, 2002, 10:24pm » |
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oh yep, can't ignore traps.
I think I mighta twisted one of my muscles there or something from long time ago. When I do heavy sets of upright rows and laterals, I get this snappy twisty feeling on my right trap... Maybe I should look into it.  Feels like a nerve snapping  but it's not too bad.
Military press (seated and standing) works best for me. and cleans/jerks.
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Jim
Bodybuilding supplements reviews at http://www.bodybuildingforyou.com
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Cvol
YaBB Junior Member
Steel isn't strong boy, flesh is stronger!
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Re: Shoulder Growth
« Reply #6 on: Aug 30th, 2002, 9:01am » |
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Hello all, I bombed my Delts last night and I'm beat. I worked em' HARD. Now I can't even wipe my butt today Too much good pain. I went out and purchased a single swivel cable handle and did lateral raises off my low pulley. This exercise is tough to do with any appreciable weight, hell, I did my first set with 5 lbs.  Bear in mind I'm lifting the weight of the rack itself (10lbs?). This movement is done very strict, sort of like a reverse one arm cable crossover. Got an awesome pump! I also did the other basic delt exercises for mass. I think I've found an exercise that I will incorporate into my weekly shoulder routine. Now, about that wiping problem........
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Jim
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Re: Shoulder Growth
« Reply #7 on: Aug 30th, 2002, 12:24pm » |
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LOL, get a personal assistant hehehehhee....
Yeah, I know that problem with burnt out delts. Especially when I shower after a shoulder workout, and trying to shampoo my hair is a pain in the ass. Can barely lift up ur arms lol. 
Glad to hear you had a awsome workout!
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Jim
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barrieddee
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Re: Shoulder Growth
« Reply #8 on: Aug 30th, 2002, 8:11pm » |
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Lateral Raises are a killer. I know what u'r sayin about the weight, even a light resistance is extremely difficult.
DBat mentioned working the traps. Anyone got some good tips on the best way to work em? I like the shrugs, are there any other effective ones?
I'm heading to the gym tomoro, planning a seriously barbaric upper body workout, feel bad cos i missed a session this week
Oh, before I forget, declined and inclined bench presses, will I need to lighten the weight with them? Lookin forward to trying them out, my chest is so puny the now
Later Guys
Barrie
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Jim
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Re: Shoulder Growth
« Reply #9 on: Aug 30th, 2002, 8:33pm » |
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My favorite way to work my traps is just loadup the bar with a few plates, and use straps to help out, and hammer away at the traps. I go as heavy as I can for traps, and do low reps. Foudn this works best for me.
As for doing bench press, for me, my incline is weaker than my flat bench. but my decline was about as strong as flat, maybe a little weaker. So yeah, maybe lighten up a little for incline. I'm not sure how other ppl are?
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Jim
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DBatGT
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Re: Shoulder Growth
« Reply #10 on: Sep 1st, 2002, 11:11pm » |
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there are 3 types of shrugs that I do, but I usually only will do 2 because I'm not convinced of the 3rd yet. the first is the standard shrug with dumbells. And another thing I like to do is get a barbell and put a decent amount of weight on it (about as heavy as possible) and hold it behind me and shrug like that. I use about a shoulder width grip when I do these, you'll feel these, I do 3-4 sets of 20 at this since it's hard for me to really really feel it like I like to
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juiceman
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Re: Shoulder Growth
« Reply #11 on: Sep 28th, 2002, 3:55am » |
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i have to agree with cvol -ive been doing cable work off the low pulley;side laterals,front raises, then go to press movements and its puts some size on- i guess thats somewhat like pre-exhaustion? but it works!
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Proud_Irishman
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Re: Shoulder Growth
« Reply #12 on: Oct 3rd, 2002, 3:57pm » |
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Yeah i agree what has given me most gains in my shoulders are "presses" whether its military presses standing or sitting , press behind neck , dumbell presses and machine presses all are V good for shoulders. But the shoulder is so vulnerable to injury its very important you use correct form as to avoid serious injury 
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