posted Sat, 08/03/2013 - 17:52
1807
Shoulders.
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Should have posted somewhere else but no one seems to read that shit.
I have never gotten sore shoulders from a workout. They grow well, I hit them hard, they burn like mad, but... Never sore the next day.
I'm training tomorrow. Like a machine - I feel awesome, have great supps, have just rested 3 days, and I want to hammer them.
Anyone got a new routine? I want to see if I can put them out of commission for a couple days.
Thanks.
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Push press 12,10,8,6,6
Db arnold press 48-12 superset w upright row.
Side raises machine. 20,15,12,10,8 start w 20 reps stop add weight 15 more add weight etc...all the way to 8 reps. 3 sets
db rear delts 415-20
Finish it off w good ole bb shrugs 4*6.
U will love the pump. One of my favorite shoulder workouts.
I like to inject 1 1/2 cc in each trap before a workout most do believe it but mine have become bigger and help my shoulder day
BigBmajMy traps are very big. People always ask what I do for them - I hardly even touch them ever. I wonder if disproportionately large traps make shoulders look less broad?
I also wonder what the optical illusion to making a chest look larger is. My chest is disproportionately small. I have a thick rib cage but totally lack pec minor. Doesn't matter how much I train it.
I do like the idea of trap shots tho - lots of room in there for some oil. What size pin you using?
I don't have that great of traps but I constantly get complimented on my delts. Almost every day at the gym now it seems. Maybe traps being too big can make shoulders not stick out as much
BigBmajI think that is the case. Ill upload a pic soon and illustrate. My shoulders measure something like 55 in these days, which is decent, but my traps make them look narrower. Huge traps look good in t shirt tho.
maybe that's why I look better in tank tops =P
hmm it does to a degree.. my delts usually look biggest.. I feel like they're playing a game of tug o war with my shoulder blades.. if I get a good pump going in the delts it just stretches my traps and vise versa depending on what I work out that day
BigBmajWow I got an amazing workout today.
I started on the cybex lateral raise. But I paid close attention to keeping shoulder blades together and chest out. I also adjusted hand position - pinkies high. I did them until I had a strong feel for lateral contraction. Probably 6 sets, light.
So - lateral machine raises 6 sets light for feel and warm up.
Standing military press 4 sets and rest pause.
One arm bar presses. 3 sets
Bent over, front raise, lateral dumb bell super set. 3 sets - 20 - 30 reps per.
Face pulls. Great for postural correcting. I really connected well with this today. 3 sets.
Took me too long but I felt great and had some Aminos and carbs with me.
Amazing pump.
Thanks guys. We will see how I feel tomorrow.
ClassyChassisI like 1-arm BARbell presses. They also hit the stabilizers well as you have to balance the bar. Really good for rehab also. Even just the 45lb bar is good, but if you can put plates on it so much the better. When I was running tren I put 35s on there. Have to say it freaked people out. Ha ha. Would have loved to have been able to put up 45s. Great exercise even if you have to use a lighter pre-made BB, like a 30 or whatever. Definitely warm up first with a light one till you get the feel of it.
I think everybody has that one body part they can't connect with, at least I know I do too
BigBmajThanks guys. Ill try it. It's funny because I can connect with every body part. My shoulders are the last to feel totally connected to. Mind body, and I've been doing this for awhile.
I can do one set of pull ups with such focus and form that I can feel it the next day. But shoulders - I wonder what the disconnect is. I do have shoulders that roll forward. And it's a life long struggle.
My posture is correct as I train. Not sure what's going on.
ClassyChassisTry face-pulls. Great for getting the shoulders back.
https://www.youtube.com/watch?v=GgSGZZ1ciRI
waltralso are you lifting heavy or for reps?
another question i have is are you locking your elbows out at the top of the shoulder motion or are you stopping just below lock out and keeping tension on the shoulders.
i would try the opposite of whatever you're doing and see if i get sore, if that's what the goal is anyway
but i mean, if you're growing why fix something that's not broken?
BigBmajOnly because I sometimes gauge my workout by how I feel the following days.
They are growing but they could always grow more. Shoulders I feel are one thing that can't be too big. At least the laterals.
I do heavy and light, high rep and low. I just feel I have a hard time getting the contraction. That squeeze I get on a bicep curl for instance. Just doesn't happen with delts.
I'm going to pay close attention to elbow placement tomorrow and hand placement.
On almost every exercise I stop short of lock out and hold the contraction for about two seconds. I like to do unilateral stuff so that I can watch what's going on, because I tend to favor a side.
Ill take a real close look at it tomorrow.
Thanks for all the input guys this is great.
waltrhttp://www.youtube.com/watch?v=UA6YdPFDcfw
instead of keeping your arms straight like he's doing, bend at the elbow and pull the weight across your body like you're trying to reach the opposite shoulder. don't let your bicep take over and go as heavy as possible to failure after 2 warm up sets
my shoulder routine is:
seated military press 2 warm up sets, 4 max weight sets (5 if i haven't burnt them out yet)
seated dumbell press 2 warm up sets, 1 max weight set to failure
seated press behind the neck/standing press behind the neck [alternate week to week] 1 warm up, 1 moderate, 1 heavy set
front shoulder raises with twist across the body 2 warm up sets [light then moderate weight] 1 heavy to failure
side laterals 2 warm up sets [light/moderate] 1 heavy to failure
traps get worked after shoulders
Mines the same way man I can do shoulder presses and lateral raises till I can't anymore, I did a tri set a week ago and I could tell the next day they were just a little sore. It was 95lbs smith machine shoulder press till failure so like 60 reps for me, very strict seated lateral raises for 15 reps and then upright rows, pretty heavy till failure