posted Sun, 09/04/2011 - 19:11
1878
Best shoulder routine?
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Ive been training for a few years and everything is coming along nicely... Except for my shoulders. I can't seem to get that deep cut between my shoulder and bicep. I know a lot of this could be genetics but I don't think so in my case as my father even at 63 has ripped arms and shoulders. I've read a lot of shoulder routines online but I'd love to hear what you guys do for your shoulders.
Thanks!
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Anoni start with what i call "leaning side laterals" which means i take 1 dumbbell to the "leaning" station (i have no idea what it's really called... that station where the old folks stand on it leaning forward and they bend over and raise up using their lower back muscles) and i stand sideways on it. then i lift the barbell (using all 3 heads of the shoulder) from furthest down sideways up over my head. i make sure to keep my body straight and not swing the dumbbell! i use whatever weight will only allow me to lift 5-7 reps (but i will always push for 10 reps even if it kills me!).
superset those into standing side laterals for 10-12 reps and go IMMEDIATELY into front raises using the same weight for another 10-12 reps. superset into shrugs for 10-12 reps. then repeat the whole process.
i usually avoid military presses because i feel they hit the front part of my shoulder too much and that part of my shoulder already dominates my entire shoulder group.
i'm not huge by any means but i get the most questions and compliments about my shoulders! my wife even said that during my first cycle my shoulders "exploded"! haha! she NEVER talks like that!
I always warm up with rotator cuff and posterior deltoid exercises (high reps). Dumbell or military presses or sometimes one arm "arnold presses" dont know if theres another name for it. Seated lateral dumbell raises, going light enough where you really isolate the delt and limit accessory muscle usage. I squeeze the delts (not traps)once I reach 90 degrees. I don't like to feel my traps getting pumped while trying to isolate delts. When going heavier, I like single arm lateral raises using cables. Seated front raises with dumbells light enough to effectively isolate. I frequently change the routine up, but this sequence/routine is where I seem to see good advances in definition.
Yeah I do the rotator once a week,good stabilizer for the press.Do it lying down though at home that one...
Shoulder press with bar and drop the bar onto your traps/back each rep and lift from there,basically military press behind at the back.Warm up on whats comfortable for you,dropping rep's has you get heavier.Use a smith machine if need be with a spotter as the last set should be 1 or 2 rep max,shock the muscle nice.Go to dumbell's and 4 set's basic shoulder press,switch to single shoulder press 4 set's again.Then front raises/lateral raises and burn em nicely,side raises either lift from the front and round or go straight from the side...End on shrug's and thats a shoulder workout