Thread: Delt problems

I assume you're are talking about the medial head?

Sounds like you went from undertraining them to overtraining them. Remember that your shoulders get hit with all upper body exercises, especially pressing movements.

Originally posted by Prince
I assume you're are talking about the medial head?

Sounds like you went from undertraining them to overtraining them. Remember that your shoulders get hit with all upper body exercises, especially pressing movements.

You consider that overtraining? Wow!

LiftHardGainBig...When was the last time you changed your W/O?

yeah, why is it necessary to hit such a small muscle that hard especially when it gets worked with virtually every upper body movement?

my shoulder workout normally consist of the following:

db shoulder presses - 1 warmup - 3 working
bb upright rows/db front raises - 3 sets
lateral raises - 3 sets
db rear delts - 2 heavy sets

my workout the other day looked like this:

db shoulder presses
12x40
12x95
10x110
8x120

bb upright rows
10x145
10x165
8x190 (personal best)

superset with db front raises
10x40
10x50
8x55

db rear delts
10x60
8x75

that's even worse than the one LiftHardGainBig is doing.

I do one exercise for my delts once per week, either with my chest or back work-out.

example:

4 sets of dumbbell lateral raises

or

4 sets military presses

or

4 sets upright rows

Originally posted by Prince
that's even worse than the one LiftHardGainBig is doing.

Not in my opinion

My shoulder w/o is even longer than Yanks

4 sets presses
3 sets shrugs superset w/ upright rows
3 sets cable laterals
3 sets DB laterals
3 sets bent over rears
rarely do fronts

wow - shrugs superset with uprights, no freaking way here my traps are killing me after uprights, my hands are touching so the emphasis is much more on my traps

sorry, but that is just rediculous and unnecessary, did you get that routine from Muscle & Fitness?

do realize how much your shoulders get worked from compound movements?

If you are doing heavy presses and rows, etc., very little isolation is needed for the delts.

many will argue the same for biceps and triceps as well.

nope, sorry all my workouts are from trial and error!

of course your shoulders are used in many different ways doing many different exercises.

if i remember correctly isn't one or both your rotators messed up a bit? i have been seeing tremendous gains from this workout for a month or so and will switch it up shortly after the New Year but my body responds very well to this type of volume

Originally posted by Yanks20
if i remember correctly isn't one or both your rotators messed up a bit?

I do not see how that is even relevant, but yes about a year ago I hurt both rotator cuffs from heavy incline presses, which I no longer do.
oh, they are fine now.

we will just have to agree to disagree here.

Originally posted by w8lifter
Not in my opinion

My shoulder w/o is even longer than Yanks

4 sets presses
3 sets shrugs superset w/ upright rows
3 sets cable laterals
3 sets DB laterals
3 sets bent over rears
rarely do fronts

16 sets on delts, that's more than I do for legs.

sorry - didn't mean for you to think that it was a negative comment or anything like that. good to here that they are doing better. like you said guess we will have to agree to disagree here!

although, I am still curious to why you both feel that it's necessary to do so much isolation on the delts?

i have always do anwhere from 10-12 sets for shoulders and isolate them on their own day. as a matter of fact lately (due to new job) i have been doing only one muscle/day.

as i switch the routine around in the New Year i may actually decrease volume. i have been seeing great gains in bi's/tri's with decrease volume and more intensity, maybe i can carry that over to delts.

i just always feel that i have to hit all the heads in every shoulder W/O

well, what you're saying is very typical thinking.

many people think the need to do 15-20 sets for bi's and tri's and apparently for delts.

I think you will find that if you decrease the volume and increase the intensity on bi's, tri's and delts you will get better gains.

I used to do the same thing, I would do 2-3 exercises for these small muscles and up to 20 sets. Now I will do around 6 sets for bi's and tri's and ussally only one exercise, sometimes two.

i hear ya there. lately i have been looking more into getting into PL. less sets more intensity, less time in the gym. hopefully the results will also continue.

what i have noticed though is that i still require at least 4 total sets in my first exercise and the 2 per for a total of anywhere between 6-10 sets total with the same pump if not better than before.

so, did you finally decide on the education goals? sorry i have been out of touch just been a hard couple of months

Originally posted by Yanks20
so, did you finally decide on the education goals? sorry i have been out of touch just been a hard couple of months.

well, I do not want to get this thread off topic...but I am starting my Master's of Business Management at Regis University January 6, 2003.

4 to 6 sets max on shoulders for me, its higher reps that seem to have helped me the most. At least 8 to 10.

I do
3x seated smith press
2x side lat raise
2x bent ova lat raise
2x upright row
3x shrugs
My shoulders love it
I sometimes also do 2 sets of my personal superset favorite: Grab small dumbells eg 7.5 kg do 8 side raises, 8 front raises, take a seat do 8 bent ova raises, do 8 arnold presses, 8 shoulder presses, stand up, do 8 upright rows, followed by 8 L raise "cheat" !! It's good gear

Thanks for the reply's guys. I havent changed my workout very much ever. I used to only do Military Press and Side Raises for shoulders. I've started doing upright rows lately tho. I will be posting a "before" pic soon before I start cutting. You can see for yourselves how my shoulders are underdeveloped.

Originally posted by LiftHardGainBig
Thanks for the reply's guys. I havent changed my workout very much ever. I used to only do Military Press and Side Raises for shoulders. I've started doing upright rows lately tho. I will be posting a "before" pic soon before I start cutting. You can see for yourselves how my shoulders are underdeveloped.

Well, I'd say you're due for a change then...your body's acclimated to the workout. You need to change your workouts at least every 4-6 weeks or your body adapts to the program and doesn't see the need to improve.

Originally posted by Scotty the Body
4 to 6 sets max on shoulders for me, its higher reps that seem to have helped me the most. At least 8 to 10.

thank you!

Shoulders are a small muscle and get worked doing Back and Chest so if I'm pushed for time and have to cut something out, it's normally shoulders cause I know they get worked in-directly.