advice on shoulders pls...

[mike27]

upright row BB 4x10

seated shoulder press DB 4x10

side raise 3x10

front raise 3x10

60sec rest between sets,3mins or so between exercises.

hows that look? i seem quite weak with my shoulders. ie i train them on fridays and struggled today with 12kg db's for the press??

should i change to somthing else perhaps?

[matt !]

my shoulder exercise to give you ideas

DB Shoulder Press (Seated) - 5 sets of 8-12

Lateral Raise (Standing) - 5 sets of 8-12

BB Upright Rows (Standing) - 4 sets of 8-12

Front Raises (Standing) - 4 sets of 8-12

Cable Reverse Flys (Standing) - 3-4 sets of 8-12

imo an exercise is an exercise, as long as you're feeling the burn in the place you want to feel it, your doing something right.

just mix it up every 3-4 weeks so you're muscles don't get use to the same thing.

----

yours seem fine, id probably extend your 60 sec rest to 90 secs

[Ronin]

Couple of ideas I've run with lately...

Tri-set

BTN Press 6-10rep range

Lateral Raise 20reps

Hang Clean & Press 10reps

or...

After every set of whatever shoulder exercise you're doing, superset in a 20rep set of lateral raises. By the end of your workout, 20+ sets of lat raises should have your delts fair screaming :grin:

[crazyfacials]

nice post, been thinking about changing my shoulders routine

currently I do this

*barbell overhead press (i'll be honest start with the weight on the squat rack about chest height...then i lift it and press for my x amount of reps and return it back to the rack....should I pick it up from the ground?)

*lateral Raises (either dumbbells or cable or sometimes the machine (which I have yet to actually know wtf I am doing on..))

*reverse flyes machine or bent over flyes

*upright rows

*barbell shrugs

normally shoulders day is the fastest day for me, takes about 45 mins to complete but I might look at doing other things since I kind of stalled with my overhead barbell press (55 kgs for 5 reps )

if I had a training partner I would of tried to add heavy seated dumbell presses but the longest gym partner I had lasted about 2-3 weeks (most of my mates prefer fishing or playing basketball than lifting weights :? )

[tomsammce]

nice post, been thinking about changing my shoulders routine

currently I do this

*barbell overhead press (i'll be honest start with the weight on the squat rack about chest height...then i lift it and press for my x amount of reps and return it back to the rack....should I pick it up from the ground?)

*lateral Raises (either dumbbells or cable or sometimes the machine (which I have yet to actually know wtf I am doing on..))

*reverse flyes machine or bent over flyes

*upright rows

*barbell shrugs

normally shoulders day is the fastest day for me, takes about 45 mins to complete but I might look at doing other things since I kind of stalled with my overhead barbell press (55 kgs for 5 reps )

if I had a training partner I would of tried to add heavy seated dumbell presses but the longest gym partner I had lasted about 2-3 weeks (most of my mates prefer fishing or playing basketball than lifting weights :? )

do u train at howick rec with ramy?

[mike27]

thanks all

i dnt have a TP, so i may have to jump on the shoulder press machine or smith machine and really smash them

i think their hammer a lot during my other sessions and then by the time i get to shoulders on friday.... :roll:

[Monarchking]

ive had improvements to my delts over the last year and am pretty sure Standing Barbell Military press has done the trick, just trying to lift more and get the weight on the bar. 5sets more weight each set, final set around 5 reps sometimes lower.

[Defkid]

I like the idea of standing millitary press, but my back always bows forward and it's like i compress my spine, so i use weight weight belt and do them seated. Doesn't help i blew my back out doin shouldar press last year :doh:

[crazyfacials]

do u train at howick rec with ramy?

nah bro, used to go to howick rec ages ago when I was still in high school (was actually my first gym) back when it was 10 or 15 bucks per month for high school students.

I've only seen Ramy a few times at my current gym, seems to love doing lunges.

[Shutupandsquat]

upright row BB 4x10

seated shoulder press DB 4x10

side raise 3x10

front raise 3x10

60sec rest between sets,3mins or so between exercises.

hows that look? i seem quite weak with my shoulders. ie i train them on fridays and struggled today with 12kg db's for the press??

should i change to somthing else perhaps?

Everyone can tell you what they do and what works for them; but at the end of the day, at the end of the month, over all the years you train; it's about what works for you. Find exercises where you find the greatest pump, or the exercises that are putting you up in strength and or mass and most of all EAT. Your body is your body, time for you to make it the body you desire. Just make sure your arms don't out grow your shoulders

[mike27]

for sure

just wanted to see what others were doing and try that out to mix it up.

main prob i think is not going heavy enough to cause enough stress. as i train alone. thats just choice of exercises tho, im gunna have to get under the shoulder press on the smith and the few other machines and load em up

i should get a TP

[holdenman]

for sure

just wanted to see what others were doing and try that out to mix it up.

main prob i think is not going heavy enough to cause enough stress. as i train alone. thats just choice of exercises tho, im gunna have to get under the shoulder press on the smith and the few other machines and load em up

i should get a TP

What does a TP matter? You cont need to use the smith either. Do standing BB press in the power rack, and seated DB press just swing them up. No reason you cant go to failure on both of those by yourself.

[mike27]

tp = training partner

yeah for sure, swing em up and go for it

[Monarchking]

bb is safer imo for heavy weights, getting dbs over my head by myself is an injury risk. just me tho.

Good luck in your training, find something u like and nail it hard. And let us know in 3months if your stronger etc etc!

[holdenman]

tp = training partner

yeah for sure, swing em up and go for it

I realise that tp=training partner.

Just sayin that Ive never needed one to go to failure on DB or BB shoulder press.

Dont know if youre being sarcastic about swinging them up or not.. Ive been doin that for seated DB press for years, never had an issue

[mike27]

na not being sarcarstic. i normally do seated db press too. but i can only go so heavy before i cant pop them up

ill try the swinging the db's up, but i like the idea of the seated smith machine press, ill throw that in too

[budge83]

Seen as though you have had a lot of ideas thrown your way i will come at you with another one...

In regards to the exercises you have chosen there is a lot of work done on the front delts - upright row, front raise and presses all predominantly hit the from delt, you way want to balance it out abit. Bearing in mind, when you bench press you also hit the front delt to a lesser degree, so over your training week it's getting alot of focus and if your are only at 12kgs for the seated press you maybe overtraining that muscle?

[mike27]

good point

i do 4 sets of bent over rev fly or the rev pec dec fly for rear delts.

what hits the side delts?

[budge83]

Side delts are usually hit with various forms of lat raises.

[muscle99]

I always begin my shoulder workout with seated dumbell press, & every forth week I begin with seated military smith machine. Seated is always great as it completely eliminates cheating. IMO full ROM is best. I find dumbell press (not alternated) the best as I make progress every week with it opposed to barbell. Does this happen to anyone else? I've found a effective shoulder routine begins with a compound movement followed by 3 exercises targeting front, side & rear delts. Rotate the order every week & prioritise if necessary. Always switch between cables, dumbells, barbells. Use machines only occasionally.

[mike27]

i do my read delts on back day (thurs)

then shoulders on fri

maybe i shud change this?