Thread: Shoulders?

Wow, lucky you. I have the exact opposite problem and find my shoulders are always so sore from other things that I can’t get a heavy chest workout in without becoming shoulder limited. I am sure you will get others responding with ideas – but here are a few of mine.

Try hitting all three shoulder heads in isolation (anterior, medial and posterior) with multiple exercises and multiple sets (3-5 sets at 8-12 reps and 3 exercises each). This will get you sore. Here are some ideas that use both lateral motion and pressing motions:

Anterior (front) head:
Arnold press
Front dumbell raises (one of my favories)
Military press (barbell)
Reverse overhead dumbbell laterals

Medial (side) head:
Standing or seated lateral raises
One-arm cross cable laterals
One-arm side cable laterals

Posterior (rear) head.
Seated or standing bent-over dumbbell laterals (don’t cheat with back – go lighter to develop the feel then go heavier)
Bent over cable laterals

After you are exhausted and if you feel like you need more then consider doing some additional exercises to squeeze out some more:
Push Presses

Depending on your routine you might consider doing shrugs on shoulder day also.

Also, a lot of people forget that contractile strength is not the only component of strength in muscles. Static strength and negatives are also important (some would argue most important for stimulating growth). So you might try to mix in some static hold exercises at various points of your routine at various angles of extension and let the muscle just “burn” while you hold the weight.

Just a few ideas – good luck

Soreness does not necessarily equate to a "good" workout. Yes, I usually get sore a day or two after I work a certain body part, but many people hardly ever get sore, but still improve in size and strength. Soreness can often mean overtraining. Be sure you are not doing this.

OceanDude,

Thanks for input. Yesterday I did three sets of side lateral raises, 3 sets of front raises, and worked my rear delts with bent over dumbell raises. I then did three drop sets of Arnold presses, and finished off with two sets of upright rows with a barbell. Still no soreness or fatigue today. I will try to concentrate on the negatives and do some static holds, and see what happens.


By the way, what are "Reverse overhead dumbbell laterals"?

Jim

Sometimes I am not sore until 2 days after I lift. Although I did shoulders today and I can tell I'll be sore tomorrow.

Freeman 1504,

You make a good point, there has to be a fine line that is drawn between over-training, and just the right amount. When it comes to my legs though, if I don't get sore, I make no gains at all.

Jim

Originally posted by Jim1954
OceanDude,
By the way, what are "Reverse overhead dumbbell laterals"?
Jim

They hit the shoulders in a different way that the front delts are not at all accustomed to. Basically, from a standing position, hold a pair of dumbells horizonal at your sides at shoulder level with palms facing up directly to the ceiling. Then slowly sweep the palms upward in an arc till they are fully overhead with palms facing each other (do not need to lock them out at the top). Slowly lower to starting position and repeat for 8-12 reps.

I find this to be pretty intense.

Good Luck

OceanDude,

Thanks for explaining "Reverse overhead dumbbell laterals"
They sound awesome, can't wait till my next shoulder workout.
I do have one question though, are the elbows bent only at the top, or through the whole movement?

Jim

It's generally recomended to keep the elbows slightly bent throughout.

This is a killer - hope it "hurts so nice" for you.

My uncle Stanley has amazing shoulders and he did it by playing Whack-A-Mole. He played it every day when the fair was here and then he bought his own game from an antique store. The one at the antique store didn't have the hammer so he made his own from a hatchet handle and a sand bag. He switches hands every day to make sure he gets both arms. He rewards himself with stuffed prizes everytime he gets a perfect score. He says he's gonna try and ring the bell next year with the sledge hammer.

hmm, not familiar with that one rod. sounds like an intriguing motivational mechanism though. Somone ought to figure out a way to incorporate a whole slew of weightlifting machines that could be played as a game in put those in a gym - probably get more people to try for new personal "highs" and into the gym more often too