shoulder training

**Ikaika** · 10-27-2005, 11:23 PM

hey all...i've been training Max-OT style for 8 week macrocycles followed by a week off and 4 weeks of high volume training, and have been successful in continuing to grow...except for my shoulders.

Post up what you guys feel are your most effective lifts/routines/rep ranges for delt training...my chest and arms have kinda left my shoulders in the dust and i'm looking to bring them up this winter.

GameDayDog · 10-28-2005, 02:20 AM

I do lying syde laterals... Upryght Rows and Rear Delt DB Raises...

Those are my only shoulder exercyses... and I get asked about 'em all the tyme..

I'm sure others will have more to add..

Peace..~G
The Anti-Shoulders Day Mod

**Ikaika** · 10-28-2005, 02:33 AM

Quote:

Originally Posted by GameDayDog

I'm sure others will have more to add..

Peace..~G
The Anti-Shoulders Day Mod

lol

BBAddict · 10-28-2005, 03:18 AM

If I'm looking for a simple routine, I do front, side and rear raises. Quick and easy, yet effective.
If I want some variety and want to hit them hard, I do Arnold presses, upright rows and then maybe a cable x-over rear raise.
Anyway, I usually do 3 exercises, 3 working sets each and try to make sure I hit front, medial and rear delt to make sure that the delts stay well-rounded. If I tend to hit one head more than the others, I usually focus on the medial delt because that will have the biggest effect on increasing shoulder width and emphasing a v-taper. I am a bodybuilder, not a powerlifter--so maybe powerlifters have a different opinion on the most crucial head of the deltoids.

geoffsherman · 10-28-2005, 02:28 PM

(a) Flat/Incline Bench Presses
(b) Dips
(c) Military Press
(d) Dumbbell Press
(e)Face Pulls/Scarecrows

And yes, I know the first two are chest exercises, that is my point

W8isGR8 · 10-28-2005, 07:02 PM

Deltoid muscles are over 60% slow twitch fibers, so more sets/higher reps will be better for most than heavy presses. Look at boxers and basketball players. Two sports with some of the best delt development. High frequency, high volume.

**madman911** · 10-28-2005, 07:22 PM

This is what I do for shoulders. They require many different movements so they need to have their own day. Combining any other upper body with the shoulders is not a good idea. The only group I'd combine with shoulders is abs.

Start with seated db presses, this is probably the best whole shoulder movement there is and is a good mass builder. I do them every single shoulder workout.

Then hit the front head with either bb military press, cable front raise, or db front raise.

Next, hit the medial head with db or cable side lateral raises.

Next, I like to use the reverse pec deck for hitting the rear head.

Finally, shrugs with either db or bb or some of both.

For compound movements like the db presses or the bb military, I recommend going as heavy as you can for 6-8 reps. For isolation movements, it is necessary to use lower weights and higher reps so you don't blow your rotator cuff.

Shoulder's are tough to convince to grow. Mine definitely aren't huge yet, but they're finally responding to the above routine.

**Ikaika** · 10-28-2005, 07:59 PM

good posts so far guys. Back in the day before I discovered Max-OT my shoulders were much better than they are now, and I suspect it had something to do with my high-volume training then as well.

**powerman2000** · 10-28-2005, 11:02 PM

Quote:

Originally Posted by Ikaika

Post up what you guys feel are your most effective lifts/routines/rep ranges for delt training...my chest and arms have kinda left my shoulders in the dust and i'm looking to bring them up this winter.

http://www.abcbodybuilding.com/animalshoulderfaq.php

**powerman2000** · 10-28-2005, 11:03 PM

Quote:

Originally Posted by Ikaika

I suspect it had something to do with my high-volume training then as well.

Bingo!!!

**Ikaika** · 10-29-2005, 02:20 AM

thanks for posting that powerman...i'll be reading that this evening

**BobThePotato** · 10-29-2005, 03:18 AM

Quote:

Originally Posted by geoffsherman

(a) Flat/Incline Bench Presses
(b) Dips
(c) Military Press
(d) Dumbbell Press
(e)Face Pulls/Scarecrows

And yes, I know the first two are chest exercises, that is my point

Yes i must say i go hard and heavy with shoulders not much volume at all with mainly pressess and my shoulders are one of my best bodyparts.

**powerman2000** · 10-29-2005, 03:24 AM

Quote:

Originally Posted by BobThePotato

Yes i must say i go hard and heavy with shoulders not much volume at all with mainly pressess and my shoulders are one of my best bodyparts.

Do the rest of your bodyparts really suck then?

j/k

**BobThePotato** · 10-29-2005, 03:26 AM

:laser: bah i should have seen that coming :p

10-27-2005, 11:23 PM	#1
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,770 Recipes: 0 Rep Power: 216	shoulder training hey all...i've been training Max-OT style for 8 week macrocycles followed by a week off and 4 weeks of high volume training, and have been successful in continuing to grow...except for my shoulders. Post up what you guys feel are your most effective lifts/routines/rep ranges for delt training...my chest and arms have kinda left my shoulders in the dust and i'm looking to bring them up this winter. __________________ No supplement can make up for the lack of a strong work ethic.

10-28-2005, 02:20 AM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	I do lying syde laterals... Upryght Rows and Rear Delt DB Raises... Those are my only shoulder exercyses... and I get asked about 'em all the tyme.. I'm sure others will have more to add.. Peace..~G The Anti-Shoulders Day Mod __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-28-2005, 03:18 AM	#4
BBAddict Pro Stature Join Date: Sep 2005 Location: In The Gym Posts: 101 Recipes: 0 Rep Power: 4	If I'm looking for a simple routine, I do front, side and rear raises. Quick and easy, yet effective. If I want some variety and want to hit them hard, I do Arnold presses, upright rows and then maybe a cable x-over rear raise. Anyway, I usually do 3 exercises, 3 working sets each and try to make sure I hit front, medial and rear delt to make sure that the delts stay well-rounded. If I tend to hit one head more than the others, I usually focus on the medial delt because that will have the biggest effect on increasing shoulder width and emphasing a v-taper. I am a bodybuilder, not a powerlifter--so maybe powerlifters have a different opinion on the most crucial head of the deltoids. __________________ PAIN IS WEAKNESS LEAVING THE BODY.

10-28-2005, 07:02 PM	#6
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	Deltoid muscles are over 60% slow twitch fibers, so more sets/higher reps will be better for most than heavy presses. Look at boxers and basketball players. Two sports with some of the best delt development. High frequency, high volume. __________________ I seek only the truth

10-28-2005, 07:59 PM	#8
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,770 Recipes: 0 Rep Power: 216	good posts so far guys. Back in the day before I discovered Max-OT my shoulders were much better than they are now, and I suspect it had something to do with my high-volume training then as well. __________________ No supplement can make up for the lack of a strong work ethic.

10-28-2005, 02:28 PM	#5
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	(a) Flat/Incline Bench Presses (b) Dips (c) Military Press (d) Dumbbell Press (e)Face Pulls/Scarecrows And yes, I know the first two are chest exercises, that is my point

10-28-2005, 07:22 PM	#7
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	This is what I do for shoulders. They require many different movements so they need to have their own day. Combining any other upper body with the shoulders is not a good idea. The only group I'd combine with shoulders is abs. Start with seated db presses, this is probably the best whole shoulder movement there is and is a good mass builder. I do them every single shoulder workout. Then hit the front head with either bb military press, cable front raise, or db front raise. Next, hit the medial head with db or cable side lateral raises. Next, I like to use the reverse pec deck for hitting the rear head. Finally, shrugs with either db or bb or some of both. For compound movements like the db presses or the bb military, I recommend going as heavy as you can for 6-8 reps. For isolation movements, it is necessary to use lower weights and higher reps so you don't blow your rotator cuff. Shoulder's are tough to convince to grow. Mine definitely aren't huge yet, but they're finally responding to the above routine.

10-29-2005, 02:20 AM	#11
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,770 Recipes: 0 Rep Power: 216	thanks for posting that powerman...i'll be reading that this evening __________________ No supplement can make up for the lack of a strong work ethic.

10-29-2005, 03:26 AM	#14
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	:laser: bah i should have seen that coming :p __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

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