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Whats the best SHOULDER workout for hugeness??

Huskeez

By Huskeez
in Bodybuilding & aesthetics

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Huskeez Junior member

Huskeez

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Have started training seriously the last 3 months and would love to know your guys thoughts on a shoulder routine that has given you the best results?

current routine

1.DB shoulder press 4x10-12 (3mins rest between sets)

2.Upright row 3x10-12 (3mins between rest)

3.Lat raises 3x10-12(2.30mins rest)

4.Front Raise 3x10-12(2.30 mins rest)

5.Rear Delt Raise 3x10-12(2.30 mins rest)

Am aiming for hypertrophy

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olympia Senior member

olympia

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IMO you can train shoulders twice weekly. As soon as i started doing this they took off. Alternate excercises such as one day doing dumbell press, next time do barbell press. Upright db rows with bar rows. Db lat raises with cable lat raises. Alternate between cables behind back and in front . Rear delt machine with bent over lat raises. Hit different angles. Try and beat your reps each week and when you do up the weight on the free weights. Higer reps on the cables. Also incline bench helps those front delts

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Terrymundo Senior member

Terrymundo

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my current favorite is after your shoulder press (db or bb) jump on the shoulder press machine and pick a weight you can do 8 of. go till failure quickly take a third the weight off, rep till failure again. take another third off and go to failure again and get your buddy to help you with as many forced reps as you possibly stomach. rest and repeat. Note: no stopping during sets and use full ROM. dont let the fukas breath

if that doesnt get those delts sizzling, god help us all.

try it :D

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snoopy Member

snoopy

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Mine started growing when I incorporated a heavy compound for 12 reps, 6, 4 and 2 reps (4 sets) followed by the shoulder press machine for four sets of 20.

They start growing once you can military press 2 wheels a side, and incline press 3 wheels a side.

Also try these two:

Lateral raises midway between front raise and lateral

W press

And NEVER forget your behind the neck presses they are your staple.

They get a bad rap as most people dont have the flexability to press behind the neck without their head coming forward, so only lower the bar to the point where your head dosen't come forward.

If you cant do this, I would say your posturaly stuffed and couldn't do ten heaves (Wide chins), which is a problem that will affect you later in life.

Ensure you can do the baby stuff first before you lift heavy like 50 press ups, 10 heaves and 15 pull ups.

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HarryB Veteran member

HarryB

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Mine started growing when I incorporated a heavy compound for 12 reps, 6, 4 and 2 reps (4 sets) followed by the shoulder press machine for four sets of 20.

They start growing once you can military press 2 wheels a side, and incline press 3 wheels a side.

Also try these two:

Lateral raises midway between front raise and lateral

W press

And NEVER forget your behind the neck presses they are your staple.

They get a bad rap as most people dont have the flexability to press behind the neck without their head coming forward, so only lower the bar to the point where your head dosen't come forward.

If you cant do this, I would say your posturaly stuffed and couldn't do ten heaves (Wide chins), which is a problem that will affect you later in life.

Ensure you can do the baby stuff first before you lift heavy like 50 press ups, 10 heaves and 15 pull ups.

so I have to wait until I can military press 2 wheels!!! What the hell!

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HarryB Veteran member

HarryB

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I should be constructive though so my shoulder training revolves around a lot of different angles, strict form to begin with and a couple of pressing movements. One close to the beginning and one at the end.

If I am trying to grow my delts that is.

Usually start with a bunch of laterals, then a press, then some more laterals and then another press. Will use cables, machines do upright rows just anything to hit different angles and get as much blood in there as possible. I also find a mix of reps works well, don't be afraid to do 12-15 reps on shoulder presses, if that doesn't give you a mad pump nothing will!!!

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Huskeez Junior member

Huskeez

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Mine started growing when I incorporated a heavy compound for 12 reps, 6, 4 and 2 reps (4 sets) followed by the shoulder press machine for four sets of 20.

They start growing once you can military press 2 wheels a side, and incline press 3 wheels a side.

Also try these two:

Lateral raises midway between front raise and lateral

W press

And NEVER forget your behind the neck presses they are your staple.

They get a bad rap as most people dont have the flexability to press behind the neck without their head coming forward, so only lower the bar to the point where your head dosen't come forward.

If you cant do this, I would say your posturaly stuffed and couldn't do ten heaves (Wide chins), which is a problem that will affect you later in life.

Ensure you can do the baby stuff first before you lift heavy like 50 press ups, 10 heaves and 15 pull ups.

Awesome mate will start incorporating Behind neck presses! Cant Barbell shoulder press 100kg yet but can seated db press 50 kg dumbells for reps

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Huskeez Junior member

Huskeez

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fist pumping. seriously

Good idea i like to fist pump in my room to my favourite episodes of Glee , but i have noticed amoungst all the fist pumping i lose count of reps and what i end up with is an unsymetrical shoulder physique due to exessive left up fist pumping.... the music takes over my body

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I Declare War Veteran member

I Declare War

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Me too! I better add something constructive like Harry too..

For size I follow this:

First two exercises are pressing exercises. Reason: You can use a hell of a lot heavier weight with presses than you can with any other type of shoulder exercise. The more you can press the bigger overall your deltoids will become. It makes sense to do presses at the start of your workout when you are as fresh as possible. Big presses build big delts!

The first pressing exercise is done on a machine (or barbell if I have a spotter). Reason: I can go as heavy as I possibly can on a machine or barbell, there's not much thought involved, just pressing! Remember to warm up to your working weight carefully here. Do about 3 to 4 working sets.

The second pressing exercise is using Dumbbells. Reason: My shoulders are warmed up by this stage and already fatigued, so; I don't have to use ridiculously heavy dumbbells and risk injuring myself in the process. I press until I am fully fatigued on dumbbells.

The next set of exercises I do are for the three deltoid heads; one isolation exercise for each head - front, side, and rear delts using a mix of machines, dumbbells and barbells. I alternate the order of these exercises every shoulder workout. By alternating the order of the three isolation exercises each shoulder workout I am able to hit each part of my deltoids as hard and as evenly as possible over time.

First exercise; I do a giant set (continuous set up the rack, high reps (20-25) first set to a max weight where only 6-8 reps is possible), then once I reach the max weight on the giant set I will do 3 to 4 straight sets using that weight. Aim to go as heavy as possible without breaking yourself.

Second exercise; I pick a weight and do 3 to 4 sets of 15-20 reps, the upper range of that rep-range should be where I fail to do more reps. Aim for a nice pump/burn.

Third and last exercise; I pick a lighter weight and do about 7 sets of 20-25 reps. Aim to pump the target muscles up as much as possible.

I don't do upright rows (usually). To me, they're a kind of "what's this working?" type of exercise... is it arms, is it shoulders, is it traps... it's too hard to target anything specific with them. I might throw them into my routine once every so often for a change, but they are not a staple.

Here's a pic of my delts:

post-9322-1416682356778_thumb.png I've only just recently started working them hard again, due to time off training them because of injury, but they're coming up again nicely. 8)

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I Declare War Veteran member

I Declare War

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Damn IDW you got some delts on ya!!

I don't like 2 pressing exercises in a row and for the most part I pre exhaust delts now cos mine are kind of a strong point but solid advice there.

Cheers! They're nowhere near where I want them to be late next year though... got a long road ahead of me!

I've been told that yours are cannon balls.

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HarryB Veteran member

HarryB

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Damn IDW you got some delts on ya!!

I don't like 2 pressing exercises in a row and for the most part I pre exhaust delts now cos mine are kind of a strong point but solid advice there.

Cheers! They're nowhere near where I want them to be late next year though... got a long road ahead of me!

I've been told that yours are cannon balls.

Well you look to be well on the road and yeah mine are kind of a strong point, used to be really dominant but everything else has slowly started to catch up.

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trademe900 Junior member

trademe900

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Handstand push ups and deadlifts are wicked.

Seriously- big and balanced traps and deltoids are merely a side effect of explosive handstand pushups and being able to deadlift a freight train.

If you can jump and clap in a handstand pushup it's guaranteed you will have a wicked set of cannon balls on the shoulders. Very fun too.

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BIGKIWI Senior member

BIGKIWI

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Not many people do behind neck press but it is the best exercise for overall shoulder growth strength, movement is from the very bottom to just above the head. It will increase your bench strength as well. Make sure to be totally warmed up and stretched and it will still take 3 plus sets untill it doesnt feel like your shoulders are going to fall off. I have never got an injury from doing these just be warm, stretch have spotter if possible.

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