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Mass for Shoulders

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Posted by: Scott_GR8_1

How do i put mass on my shoulders. At present I do the following routine:

Machine press (4 sets, 15, 10, 6 and 4 reps)
Dumbell presses (4 sets, 10, 8, 6, and 4/5 reps)
Front lateral raises (standing) (3 sets, 12, 10, 8 reps)
Dumbell shrugs (4 sets, 10, 10, 8 and 8 reps)

I have been suggested to include a barbell military press in my routine. I tried this the other day as my first excercise but then my machine press radically dropped. I don't want my machine press to drop but I do want mass on my shoulders.
Any advice on how to gain mass on the shoulders will be much appreciated. What are your shoulder routines and do they reap dividends?

Thankyou.


Posted by: Rob_NC

I used to have very under-developed shoulders until I tried this:

I only do shoulder presses on the smith machine. I start with a good warm up, then progress to a total of 5 sets of 8-10 reps. making sure the weight used is enough to make the last 3 reps very difficult. THEN, I set the locks 4-6 inches below lockout and pile on about 50 more lbs. I then do 3 sets of partials to failure. This puts a massive pump in my shoulders that I couldn't seem to get any other way. I've been doing this for 2 months and I've already had to replace all of my T-shirts because they were too tight. My bench performance has increased tremendously also.


Posted by: Scotty the Body

The reason your machine press dropped after using BB is because they're almost the exact same movement, (I'd say the BB is the better one) Do either machine, BB or DB but not all 3 at the same time.


Posted by: gopro

Your routine includes too much pressing as well as too much front delt work. For big shoulders you must work all 3 heads. Try this routine...

1- military press...3 x 4-6
2- wide grip upright row...3 x 6-8
3- side lateral...2 x 8-10
4- barbell shrug...3 x 8-10, 6-8, 4-6

next workout...

1- dumbell press...3 x 6-8
2- bent lateral...3 x 8-10
3- single arm side lateral...2 x 10-12
4- dumbell shrug...3 x 10-12, 8-10, 6-8

Now you'll see some shoulders!


Posted by: Preacher

When you're doing lateral raises, focus on your elbows going higher than your shoulders, instead of your wrists.
You should bend over slightly (5°) and twist your arms so that your little pinky is pointing towards the ceiling
in the highest position (twist using your arms, not your wrists).
This way, you'll be hitting the medial head instead of the anterior (you've done more than enough presses for those already!).
Follow these up with bent-over raises for total annihilation of you shoulder muscles.

You'll have to go back a little in weight to perform these correctly, but in the end, you won't have that big-in-front-flat-from-the-side appearance no more.

Good luck!


Posted by: fitness4life

It seems your focus is more on pressing movements. Try to isolate your medial and rear delt by using an incline bench. For laterals position bench with about a 30 degree angle. Kneel on the bench sideways and with the dumbell at your side raise it with your elbow higher than your hand and with your pinky higher than your thumb. You will have to lower your weight because this allow for no cheating. As for the rear delts, position the bench as far down as it goes allowing for a slight incline higher if you have longer arms so the dumbells do not hit the floor. Face down on the bench and with the dumbells hanging to your side raise them up and squeeze your shoulder blades together. Good luck!


Posted by: Mule

Im going to have to try those wide grip upright rows. Ive been doing them where my thumbs just touch and I cant seem to get over the 185 for 4 mark!


Posted by: gopro

Quote:
Originally posted by Mule
Im going to have to try those wide grip upright rows. Ive been doing them where my thumbs just touch and I cant seem to get over the 185 for 4 mark!
The wider the grip, the more you will recruit the medial delt and take some pressure off of the traps. I love em!


Posted by: realdeal

how wide for the uprights?? 8in? I've added alot of mass and wideness to my shoulder over these past 5 months and i attribute them to doing clean and jerks. I guess its almost as doing uprights but a bit different.


Posted by: gopro

If you simply drop your arms down by your sides and grab the bar where your hands naturally fall, that is a good grip for "deltoid" upright rows. You can also experiment by going 1-2 inches wider for even more side delt activation.


Posted by: Robert D.

Do you do side laterals?


Posted by: gopro

Quote:
Originally posted by Prince
Do you do side laterals?
Meant for me Prince?







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