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shoulder growth

trainlikeafreak

By trainlikeafreak
in Bodybuilding & aesthetics

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trainlikeafreak Senior member

trainlikeafreak

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bb over head press and lots of it! 8 sets min then your usual iso's cant see them not growing if you abuse them once a week like that.

yeah bro started doing 3 working sets of bb then 3 working sets of dbs. change which one first each week. might change to 5 working sets of each. maybe s shoulder press after chest too. :shrug:

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thatwaslight Veteran member

thatwaslight

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bb over head press and lots of it! 8 sets min then your usual iso's cant see them not growing if you abuse them once a week like that.

yeah bro started doing 3 working sets of bb then 3 working sets of dbs. change which one first each week. might change to 5 working sets of each. maybe s shoulder press after chest too. :shrug:

i made huge changes doing 8-10 sets of just bb over heads. delts can handle alot of volume just thrash them braj

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tinytraps Veteran member

tinytraps

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bb over head press and lots of it! 8 sets min then your usual iso's cant see them not growing if you abuse them once a week like that.

yeah bro started doing 3 working sets of bb then 3 working sets of dbs. change which one first each week. might change to 5 working sets of each. maybe s shoulder press after chest too. :shrug:

i made huge changes doing 8-10 sets of just bb over heads. delts can handle alot of volume just thrash them braj

^strong this. Ive been hitting some form of overhead movement 2-4x pw heavy and high volume and while my shoulders arent massive, they are growing and they are turning into one of my strongest lifts.

These are my two favourites at the moment

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Dinahlady Senior member

Dinahlady

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My shoulders are stubborn, as much as I hate it I think high volume is the key. I hardly ever get DOMs in them (I know its not always a great indicator of growth) but I do when training insane reps. Like I've done a 50 40 30 20 10 10 20 30 40 50 workout on them using dumbell press and also with medial raise another time and definitely saw response from that. They have come up a lot since I started focusing on them.

But I agree heavy freeweight presses, I like behind the neck press freeweight and also smith machine or one arm smith machine. I'll usually do sets of 6 reps on this then maybe some smith machine aswell or push press with 4 seconds negs and go way heavier than I could press without the push. And then cain the iso's high rep. I find that different combos of isos in tri sets will also burn out my shoulder differently which I have found real interesting. I also found that focusing on one part of the shoulder at a time with isos and growing them helped. for ex I wanted to build up my rear delt so aside from hitting shoulders 2 x a weekish (maybe 2x in 8/9 days) I would hit it several more times a week after other sessions i.e after legs or cardio with 4/5 sets of just rear flys etc. And that has come up insane amounts and has contributed to my shoulders looking bigger overall like from my side profile. and I didn't feel like it affected my delt day training.

Other than that is really working on formand what form works for you. I like behind the neck stuff because you can really focus on the initial push and then I find thinking about squeezing my traps together actually puts my shoulder in a better alignment to press and I actually use my traps less and it hits my medial delt more (funny that) and on some machine presses or smith machine I imagine pressing right over myhead (as if my arm is pushing all the way past my opposite ear. obvious its not cos my hand it locked on the bar where I started it. But that direction of force gives me insane pump.

This is all I can think of right now.

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Growth Veteran member

Growth

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Well i guess this pretty much confirms that different things are working for different people, and you just need to experiment to find what works best for you.

Might as well throw in what works for me.

Seated overhead press all the way to the chest, and all the way back up to full arm extension.

One arm lateral raise with very heavy weight, messy form on the way up is ok but try to keep it as tight as possible, very controlled on the way down, almost like an eccentric. These probably have given me the best shoulder growth yet bizarrely.

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MrSI Junior member

MrSI

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i have pretty good genes with shoulders so i dont know if i know as much as i think i do but this is what i do but i have had good results with it, warm up well and here come the volume! i do 5-8 sets DB press but have a weight that i can do 6-8reps (seated) then soon as i cant do anymore drop and grab DBs or BB that are around 10kg less in weight and keep going to i hit 15reps total (I do the remaining sets standing so if i need to cheat a bit i can) 60sec rest then do the same again but you will have to drop your weights each set. depth wise with the first part with the heavier weight i go handles level with ear lobe and second part deap as possible. then hit upright rows, similar approach but use one weight for 6-8 then no RI into side raises but if you do your presses right and with real intensity you wont need to worry about the rows.

side note: put your gym bag on the lowest shelve/locker you can, first time i did i i had my bag up above my head and sat round for 5min or so but stillcouldnt get it so had to get someone else to for me, not ideal..

also timing of training shoulders in relation to chest work outs play a big part. train shoulder early in the week/split before chest, see what it does for your strenth and endurance etc

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Android Veteran member

Android

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i have pretty good genes with shoulders so i dont know if i know as much as i think i do but this is what i do but i have had good results with it, warm up well and here come the volume! i do 5-8 sets DB press but have a weight that i can do 6-8reps (seated) then soon as i cant do anymore drop and grab DBs or BB that are around 10kg less in weight and keep going to i hit 15reps total (I do the remaining sets standing so if i need to cheat a bit i can) 60sec rest then do the same again but you will have to drop your weights each set. depth wise with the first part with the heavier weight i go handles level with ear lobe and second part deap as possible. then hit upright rows, similar approach but use one weight for 6-8 then no RI into side raises but if you do your presses right and with real intensity you wont need to worry about the rows.

side note: put your gym bag on the lowest shelve/locker you can, first time i did i i had my bag up above my head and sat round for 5min or so but stillcouldnt get it so had to get someone else to for me, not ideal..

also timing of training shoulders in relation to chest work outs play a big part. train shoulder early in the week/split before chest, see what it does for your strenth and endurance etc

Classic :pfft: this should happen after a really productive shoulder workout.

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MrSI Junior member

MrSI

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Also when getting driving lessons you are told to have hands at 10 and 2, after a good shoulder workout this should grip should have to be replace by the 8 to 4 grip (some help from your knees maybe required) if done correctly. :pfft:

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trainlikeafreak Senior member

trainlikeafreak

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free weight barbell works the best, smith nowhere near as good :)

sweet mate. never tried barbell behind neck before il try it tonight..

what hand position do u use for shoulder press btw? i know some guys like a close grip and others like a wider grip with pinkies on the rings

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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free weight barbell works the best, smith nowhere near as good :)

It's hard to go past the size and quality of your side delts Bigkiwi?

http://www.professionalmuscle.com/forums/

It would be great to know your secret on how you have developed these to be (IMO) your stand out body part.

holy mother of advertisements, what kind of forum is that???

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