+ 4 Shoulders
So I recently commented asking for tips to grow my shoulders here is an example of a current workout. I change it up a lot kinda cycle heavy and light days. But take a look and let me know. If you could post your shoulder routine that would be cool too:-) I know a lot of it is genetics and time any other tips:-)? Sometimes looking at what others are doIng helps us see gaps in our training methods.
- 7 sets lateral raises 12-15
-Hammer strength or barbell over head press 4 12-15
-dumbbell over head press 5 reps one side whiles iso hold otherside. Then reverse. Then 5 together now.
-Face rope pulls (post Delt) 3x 10-15. Pyramid up in weight. Start light isolate delt and get the feel.
-upright rows 3x 12-15
-forward dumbbell shoulder raises 4 x12-15
-reverse peck deck 4 x 15 double drop all 4 sets
-7 sets lateral raises with isometric contractions afterwards. (You can also do double drops in the last 2 sets drops if your feeling peppy.)
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basskiller89This concludes my interest in upright rows lol
basskiller89I might give the cables a try with light weight to see how that feels. I don't know why that movement is so awkward for me
It’s awkward because it’s impinging your shoulder. One of the most dangerous exercises ever invented.
basskiller89I don't mess with upright rows anymore. Or 500lb shrugs lol
I can physically do 500 lb shrugs for high reps, but the barbell rolls out of my hands, even with straps. When you get strong the movement becomes really impractical.
basskiller89Same. I started to develop lower back issues from heavy compressions on my spine. I moved away from heavy lifting a few years ago and feel much better. My flexibility and range of motion have improved pain free. I really just don't lift heavy anymore
Ugg I know exactly what you mean. I’ll go light to really connect with my posterior delts. Those little f@@@ faces won’t connect with my brain. Annoying right.
Here’s what I do 5 sets of shrugs, 5 sets of OHP, 3 sets of side laterals I work down the rack on the last set, 3 sets forward laterals and 3 sets of bent over laterals. Twice weekly. I have also found machines are not as effective as free weights and dumbbells. I have two side lateral machines and neither are as effective as dumbbells. I have a Nautilus rear delt machine that’s really good but I favor dumbbells.
That seems to be an awful lot. I agree with H.B. I am however not as well read as he is but I find the more compound movements I do the stronger I am. Your goals may be different than mine though. I do rope pulls but I get good rear delt activation from b/o rows. I like heavy dumbell press (both at same time). My shoulder mobility is an issue I am working on so I cant properly do a barbell press. I like grabbing a 45 plate and just lifting it up over my head from my waist 3 or 4 sets of 10-12. Anyway. This and everything else I do through the week seems to work for me.
Thanks bro. Yea I’m into aesthetic / hypertrophic lifting. However, I think hello has a valid points for sure. Recently tore my Achilles so been dealing with that.
Athletes get stronger by inducing hypertrophy. They physically have to. Remember, we discussed how transient neuromuscular strength gains are. Function and hypertrophy goes hand in hand. Look at how guys like Henry Cavill, Chris Evans, Jason Mamoa, and Hugh Jackman were trained by professionals to look like superheroes for Hollywood movies. All big, athletic movements like front squats, push presses, weighted chin ups, and deadlifts. These guys have millions of dollars on the line to look like strong, aesthetic superheroes, and that’s how they train for it, because it’s point blank the most effective way.
Boogie tore his Achilles too. Devastating injury. Good luck in your recovery
You think all this is necessary? When in doubt, go back to the basics. Strict standing barbell presses with full ROM, push presses, and snatch high pulls. Some of the manliest, most brutally effective exercises in existence. Remember that the shoulder muscles work in tandem as a unit. That’s how we evolved. If they work as a unit, they develop as a unit. The grotesque proportions of Olympia competitors with oil in their delts is not how muscular male shoulders were designed to look.
Face pulls are great prehab, and I do them with bands, but the bread and butter of your rear delt training is going to be exercises like the barbell row and chin-up.
I know you’re well read; you know we’re built to work the body as a unit, not in isolation. If you do a “shoulder day” now for some reason, an “upper day” would be better to work the entire shoulder girdle as a functional group. Or a push/pull which would emphasize the rear delts a little more on pull day. Big, athletic movements build big, athletic bodies. I mostly see pump stuff here, which is great if you’re on a ton of gear, but you’re not.
That’s some Great advise. I maybe doing to much and too isolated. Spot on advise as always thanks brother. I definelty lack on the compound movements. I do some but your right I should go back to ABC movements.
I try. The thing is, when you don’t have “I still gotta do curls, extensions, lateral raises, cable flies, yada yada” in the back of your mind while doing your big compounds at the beginning of your session, you can pour a lot more focus into them. It makes a big, big difference. Majoring in the minors is an old saying that applies perfectly to guys who do more total volume with isolation stuff than they do with multi-joint movements. That’s totally backwards, and not how athletes train. There’s way too much money on the line in contracts and endorsements to risk training in any way but the one that’s going to give them the best results.
Remember LaRon Landry? This is how he trains
https://m.youtube.com/watch?v=FkU9L-h1xqk
A bunch of fluff work and he’s obviously using massive amounts of gear, which is why he got popped by the league three times, unlike most players who are conservative enough to get away with it. And he was one of the worst athletes in the NFL as his career wore on, and he got washed up as soon as he became obsessed with size over function.
James Harrison, on the other hand, trains more like this
https://m.youtube.com/watch?v=r-asRRGYlqc
He’s 6 years older than Landry, still effective in the league, and about 10x the athlete.
And as for upright rows, these are way better
https://m.youtube.com/watch?v=iGj5mXCpy6w
That is what perfectly developed, athletic shoulders are supposed to look like. Great for shoulder mobility, too.
Ive stayed away from upright rows but I really like the way these are done. Im going to practice that movement with the stick lke he does to see how it feels. Good stuff! Thanks for sharing it.
Watch for this mistake
https://m.youtube.com/watch?v=G7g3PQq59l8
As you can see, even being corrected over and over, it’s a difficult movement pattern to ingrain.
Looks like it pains him too. Ill see how it feels with the stick amd go from there. I shared these with my buddy so Ill have him check me. They may not be doable foe me but Ill give them a shot anyway.