Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

shoulder help

whitebait

By whitebait
in Bodybuilding & aesthetics

 Share

Recommended Posts

whitebait New member

whitebait

Posted
Posted

hi guys im 6ft3,96kgs been B/B for about one year but really need some help in the shoulder department being so tall i look narow the gym ive been working out at said not to do shrugs and jus concentrate on side latarels wot do you guys think.thanks.

Link to comment
Share on other sites
jono Veteran member

jono

Posted
Posted
hi guys im 6ft3,96kgs been B/B for about one year but really need some help in the shoulder department being so tall i look narow the gym ive been working out at said not to do shrugs and jus concentrate on side latarels wot do you guys think.thanks.

heavy seated db press.

GOOD FORM laterals

rear delt work

also there is no reason not to do shrugs

add to all of this TIME and FOOD and you will have your shoulders :)

Link to comment
Share on other sites
Pseudonym Veteran member

Pseudonym

Posted
Posted

Hi Whitebait. I've had the same problem with lagging shoulders. And like you, I left out the shrugs (which didn't upset me at all - shrugs are so bloody boring!). This seems to have both pros and cons...

- There's less height, so you may appear wider.

- And a lot of shoulder exercises hit the traps as well.

- However, your physique can look a bit strange if your shoulders are completely flat on top, and just go straight out from your neck.

- Also, good traps add a lot of depth to your physique, and make you look much more "solid".

So, I'd suggest holding back on the shrugs for now, but keep a close eye on things, and put them back as soon as they start to lag behind.

Side laterals are great for building width. But I think you need to work the front and rear delts too. I found this routine to be really helpful. It's pretty high volume but it changes quickly, so it will shock your body without overtraining.

One point though... I think a lot of the exercises in that routine are just asking for injuries, so I changed them a bit. If you want to try it, let me know, and I'll find out what I substituted instead.

Link to comment
Share on other sites
Growth Veteran member

Growth

Posted
Posted

I would just concentrate on some good compounds. Some form of BB Military press, whether it be seated or standing, some kind of DB compound such as DB presses or Arnold presses. Do them first, probabely the DBs first as they will involve the most stabilizer work, then hit the MP and then finish of with an iso, such as lateral.

Personally i dont bother with rear deltoid work, they seem to grow just fine from rowing etc, but you really should do some.

As for shrugs, well i wouldnt not do them, they are a very important muscle group. People dont realise but they are used a lot in things like bench press, i dont see why you wouldnt train them.

Link to comment
Share on other sites
deegee Veteran member

deegee

Posted
Posted
delts is my fortay, everyone has good bodypart and delts mine. I TOTALLY RECOMMEND seated bh neck freeweight bb press , only do the bottom part the movement so a 3/4 movement keeping all stress on delts not tri's, will make them grow !!! :)

You do have good dealts, do you find this excersise hits all parts of your delts or do you do use a few.

What growth suggested is pretty much what I do and have success with ( not as impressive as BK though) db press then mp then lateral raises.

I would keep doing the shrugs though why neglect them now and have to put more work into them later. This is a long term sport.

Link to comment
Share on other sites
brock_solid Member

brock_solid

Posted
Posted

I think Trap exercises are essential if you're trying to get bigger. I'm 6"2 and i used to hit Traps every session, i was a huge fan of wrestler Brock Lesnar (hence the name Brock Solid) and wanted traps like his so after every gym session no matter what i had done in the session i would walk over and pick up the heaviest dumbbells and do 3 x 12 shrugs then go over and shrugs with the bars then do barbell lift thingys. Most people would say that was overtraining Traps but no i don't think so, mine got pretty big, heres a pic of them of just after 4 - 5 months, i was 16 in the pic and 85Kg.

post-296-14166816980365_thumb.jpg

Link to comment
Share on other sites
Big john Veteran member

Big john

Posted
Posted
I think Trap exercises are essential if you're trying to get bigger. I'm 6"2 and i used to hit Traps every session, i was a huge fan of wrestler Brock Lesnar (hence the name Brock Solid) and wanted traps like his so after every gym session no matter what i had done in the session i would walk over and pick up the heaviest dumbbells and do 3 x 12 shrugs then go over and shrugs with the bars then do barbell lift thingys. Most people would say that was overtraining Traps but no i don't think so, mine got pretty big, heres a pic of them of just after 4 - 5 months, i was 16 in the pic and 85Kg.

Brock lensar was one solid beast! loved that guy

Link to comment
Share on other sites
Varven Veteran member

Varven

Posted
Posted

Some good advice for you here bro !

Shoulders, look at it from this angle (in fact any body part!)

ALWAYS hit it first with a compound excercise.

Good compound excercises:

Seated BB Military Press.

Seated Bb behind the Head press ( Don't lower the bar past your ears though or you risk rotator cuff injury)

Seated DB presses.

Standing Barbell Military presses.

Maybe the Hammer strenght shoulder press machine, personally wouldnt touch any other machine save for this one maybe.

So choose one of those and go for about 3 - 4 sets in the 6 - 8 rep range.

Next choose some isolation excercises:

here we get to focus on 3 parts of the shoulder:

rear/side/front deltoid heads.

If you do heavy back work, your rear deltoids most likely get a good caning.

Same with chest work, during most chest presses, your front deltoids get a good trashing, so main focus on Side deltoid heads.

Seated DB side lateral raises are excellent. Maintain strict form and go for about 3 sets of 8 - 10 reps.

If your front deltoids have still got anything left in them, perform Front db raises or standing plate raises.

Done, youve performed one compound and 2 isolation excercises for the actual deltoids themselves, onto traps now !

Grab the heaviest pair of dbs and start shrugging them. 3 sets of 12 reps works well... DONT try to rotate your shoulders.. tahts bollix.. raise them as though you are trying to touch your ears with your shoulder blades. Rememeber not to slouch your neck and look in front.

Onto BB shrugs now... smack on some plates.. grab the bar and shrug away.. 3 sets of 12 reps.

Above routine got me tiny shoulders upto speed. Oh yeah and believe it or not HEAVY squatting and deadlifting builds your traps as well.

Go hard !

Link to comment
Share on other sites
BIGKIWI Senior member

BIGKIWI

Posted
Posted
delts is my fortay, everyone has good bodypart and delts mine. I TOTALLY RECOMMEND seated bh neck freeweight bb press , only do the bottom part the movement so a 3/4 movement keeping all stress on delts not tri's, will make them grow !!! :)

You do have good dealts, do you find this excersise hits all parts of your delts or do you do use a few.

What growth suggested is pretty much what I do and have success with ( not as impressive as BK though) db press then mp then lateral raises.

I would keep doing the shrugs though why neglect them now and have to put more work into them later. This is a long term sport.

This is my main exercise and does hit all heads delt if done properly. I would do cable side cables bh back to work side rear delts also shrugs bb :)

Link to comment
Share on other sites
CutTaBits Member

CutTaBits

Posted
Posted

Here is my shoulder & Trap workout that i done last night.

Please note that there is no 170kg BB Press in there :banging:

Seated DB Shoulder press

4 X 30kgs 12,10,8,6

Standing BB Raises

4 X 60kgs 10,10,10,10

Seated DB Side raises superset with seated rear delt raises.

4 X 12Kgs maxed out

Traps

DB shrugs

12kg 16kg 20kg 24kg 28kg 32kg 36kg 40kg Doing 10reps, then work my way back down. with no rest making 1 big set.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...