Thread: too much volume for delts?

That's more sets than I do for my upper body.

I never split up my training into bodyparts, but this is my favourite shoulder workout:

getlifting.info » Specialization for Epic Shoulders

I wrote it up because it added a fair bit of mass to my upper body as a whole, not just the shoulders. I used it as a general upper body workout in the vertical plane of motion (horizontal was stuff like bench).

Originally Posted by Rodja

That's more sets than I do for my upper body.

I see you're doing a 5-3-1 routine. I used a Slingshot variation using 5-3-1 a while back I'm not sure if you're familiar with it, but it def made my strength skyrocket, but I'm going for pure hypertrophy. I see guys like Jay doing 30 sets per bodypart so I figure more volume=more gains. I just don't want to waste this gear by not pushing it hard enough in the gym you know?

I assume you think I should lower the volume a bit tho lol. How does your shoulder split look?

Originally Posted by Gazhole

I never split up my training into bodyparts, but this is my favourite shoulder workout:

getlifting.info » Specialization for Epic Shoulders

I wrote it up because it added a fair bit of mass to my upper body as a whole, not just the shoulders. I used it as a general upper body workout in the vertical plane of motion (horizontal was stuff like bench).

awesome link. much appreciated bro.

Originally Posted by Diesel618

awesome link. much appreciated bro.

No worries.

You might also want to take a look on the site for a program called "Destroy & Flood". A load of people i know have seen great gains from it. Maybe it'll give you some ideas.

Wow. Thats a lot of volume. TOO much, IMO.

A lot of people get too caught up in MORE IS BETTER, which is not always the case. You would cut the workout over half, increase the intensity, shorting the time in the gym, recover quicker, have more fun and see more results

Originally Posted by Diesel618

Hey guys I've been having trouble getting my delts to keep up with the rest of my body's growth. I'm wondering if I maybe need to back off the volume in favor of a bit more intensity. I've also considered going to a 2 day a week shoulder split that Ed Nunn has an article about.

Here's my a current basic outline of my routine

Clean and Press - 3-5 working sets
Dumbell Press - 4-5 sets
Dumbell Side Laterals - 3-4 sets
Shrug Machine - 6 sets
Plate Loaded Machine Press - 4 sets
Dumbell Front Raise - 3 sets
Bent over rear delt dumbell raise - 3 sets
Upright Row - 3 sets
Dumbell Shrug - 4 sets
Rear delt machine - 3-5 sets
Leaning One arm dumbell lateral raise - 2-3 sets


Keep in mind that I'm currently on 500 mg's Test E a week and just finished a 4 week run of 20 mg SD.

Do you guys favor high or low volume for shoulders?

You must be training like a fucking women if you can do that many sets. Up the intensity, fuck shit up and get the hell out of there.

lol. I hit shoulders yesterday and I still ended up doing like 22 sets but after reading that link I incorporated supersets for 2 sets of the exercises and I tried one of the exercises in that link called corner barbell presses or something. Still my shoulders aren't the least bit sore today. I know it's not my intensity either. I keep my rest periods 1-2 minutes and I concentrate on the negative portion specifically when i do shoulders as I've been told that it's important for delts. I could drop the volume and increase the weight a bit, but I respond best to this type of training. Maybe I'll switch it up next week. I would think it's overtraining but they're not sore..like at all.

If your delts aren't sore after that, then you're intensity is far too low. If your intensity is high enough, 12-15 sets is moar than enough for shoulders.

Originally Posted by Diesel618

lol. I hit shoulders yesterday and I still ended up doing like 22 sets but after reading that link I incorporated supersets for 2 sets of the exercises and I tried one of the exercises in that link called corner barbell presses or something. Still my shoulders aren't the least bit sore today. I know it's not my intensity either. I keep my rest periods 1-2 minutes and I concentrate on the negative portion specifically when i do shoulders as I've been told that it's important for delts. I could drop the volume and increase the weight a bit, but I respond best to this type of training. Maybe I'll switch it up next week. I would think it's overtraining but they're not sore..like at all.

How sore you are is irrelevant. I only get DOMS in my delts from flat bench, never from direct shoulder work. If your adding weight, reps, less rest etc. then that's a great workout.

Originally Posted by Diesel618

lol. I hit shoulders yesterday and I still ended up doing like 22 sets but after reading that link I incorporated supersets for 2 sets of the exercises and I tried one of the exercises in that link called corner barbell presses or something. Still my shoulders aren't the least bit sore today. I know it's not my intensity either. I keep my rest periods 1-2 minutes and I concentrate on the negative portion specifically when i do shoulders as I've been told that it's important for delts. I could drop the volume and increase the weight a bit, but I respond best to this type of training. Maybe I'll switch it up next week. I would think it's overtraining but they're not sore..like at all.

Honestly man, that is way too much volume. People tend to think that more is better but it isn't like that all the time. I do total of 10 sets for shoulders and in the end of the workout my shoulders are sore as hell and I barely can lift up my arms lol. The key is intensity with the right amount of wight. Make sure you are doing 80-85 % of your 1 rom and do 6-12 reps.

Originally Posted by GearsMcGilf

If your delts aren't sore after that, then you're intensity is far too low. If your intensity is high enough, 12-15 sets is moar than enough for shoulders.

^^^^^^Do This^^^^^^

Ive never seen anybody take Volume to such an extreme. I think I counted 36 sets on the low end. I couldnt do that in 3 hours. Who taught you how to weight train. I would strongly consider never talking to that person again. My shoulders dont get sore the next day either but I still grow only doing 12-15 sets. I also cant lift my arms above my head at the end of my workout either. Lack of soreness dosent mean you arent gonna grow.

Originally Posted by Work IN Progress

^^^^^^Do This^^^^^^

Ive never seen anybody take Volume to such an extreme. I think I counted 36 sets on the low end. I couldnt do that in 3 hours. Who taught you how to weight train. I would strongly consider never talking to that person again. My shoulders dont get sore the next day either but I still grow only doing 12-15 sets. I also cant lift my arms above my head at the end of my workout either. Lack of soreness dosent mean you arent gonna grow.

lol. please post up pics. I would love to compare physiques and see how much shit you talk then.

and who taught you how to count sets for a bodypart. Last time I checked traps and delts were two different muscle groups. I would strongly suggest never talking to your 2nd grade math teacher again.

I never split up my training into bodyparts, but this is my favourite shoulder workout:



I wrote it up because it added a fair bit of mass to my upper body as a whole, not just the shoulders. I used it as a general upper body workout in the vertical plane of motion (horizontal was stuff like bench
thanks for sharing

Originally Posted by Diesel618

lol. please post up pics. I would love to compare physiques and see how much shit you talk then.

and who taught you how to count sets for a bodypart. Last time I checked traps and delts were two different muscle groups. I would strongly suggest never talking to your 2nd grade math teacher again.

Keep doing your dumbass workout then. But don't complain when you don't make any progress.

Originally Posted by Diesel618

lol. please post up pics. I would love to compare physiques and see how much shit you talk then.

and who taught you how to count sets for a bodypart. Last time I checked traps and delts were two different muscle groups. I would strongly suggest never talking to your 2nd grade math teacher again.

Im not trying to get into a pissing match with you. You asked for advice and I gave it. 99% of everybody around here that actually know what they are doing are gonna tell you the same thing. Dont ask for advice if you dont want a correct answer. GICH

Who said I wasn't making any progress? They're just not keeping up with everything else because I'm on cycle and my arms/chest/back are making them seem smaller because I have a narrow frame. And yes I asked for advice but I didn't ask to be talked down to or belittled. It is closed-minded and down-right ignorant to brush off ultra-volume training and say that low-volume, high weight is the only way to achieve the required amount of intensity to get your muscles to grow. In my experience, as long as I take each muscle to failure, it grows regardless.

I was simply asking if I am on the verge of overtraining. I wouldn't be utilizing this many sets if I was off-cycle, and I'm not gonna go back to a weight dominated routine when I just started volume training 3 weeks ago. Damn I wish I could jack guys on forum boards in the jaw sometimes.

Cool man. Rep it up. I hope your methods make you big as a house someday. Maybe you can be the guy to dethrone Jay Cutler this year.

Regards, WIP