Thread: shoulder training

hi,

i'd think the front raise and upright row is more for strength and building detail of the striations in your shoulders because you cant really go heavy with those exercises without risk of injury...add more shoulder presses like on a smith machine or use dumbbells if you want to gain more mass in your shoulders.

for my shoulders i do standing military press behind the head...it isolates so much better.
i also super set between latural raises and side raises
i cant do upright rows cuz my collor bone is different on each side

My philosophies about shoulders is not doing too much anterior delt. work, since they are worked doing press for the chest, they dont need extra work. I concentrate on lateral head.

i'd think the front raise and upright row is more for strength and building detail of the striations in your shoulders because you cant really go heavy with those exercises without risk of injury...add more shoulder presses like on a smith machine or use dumbbells if you want to gain more mass in your shoulders.

Originally Posted by lilguy_bigdream

i cant do upright rows cuz my collor bone is different on each side

What happened?

nothingits just fucked genetics...
it looks like i got 2 diff bodies put together i dont know

Originally Posted by lilguy_bigdream

nothingits just fucked genetics...
it looks like i got 2 diff bodies put together i dont know

did you seperate your shoulder?? Is it sticking up (your collar bone that is)? Can you push it down with your hand? Does it hurt when you raise your arms above your head?

no i cant move it but on the right side it sticks out more in the front than on my left side

for my shoulder work out i do 3 sets od dumbel shoulder press, 3 sets of barbell upright row and 2 sets of dumbell rear deltoid row

Neo

Mine: Standing military press, drop set side laterals, bentover side laterals

machinehead

hello,

this is my shouder exercises (repitition range 6-10):

lever shoulder press - 3 sets
front raise - 3 sets
upright row - 3 sets.

in the back day:
dumbell rear lateral raise - 3 sets

my friend told me that front raise isnt good exercise and i should replace him with another press exercise, so he told me that i have to do 2 press exercise and 1 row exercise, if i'll stick in those exercise i'll gain in the shoulder mass quickly than the 3 execise that i do.

any opinions?

If you're hitting your chest really hard on chest day, than I wouldn't even bother with front raises.

3 sets of standing or seated military press in the front
3 sets of side raises seated, standing, 1 arm whatever you feel like
3 sets of rear delt flies with either DB's or cables

You can incorporate upright rows every so often as they are great for a finisher but I wouldn't do more than 3 sets.

Your delts are a small muscle group & don't require a large amount of sets as they can be easily overtrained.

Originally Posted by lilguy_bigdream

no i cant move it but on the right side it sticks out more in the front than on my left side

sounds like a seperation at the AC joint. You should really go to an orthopedic surgeon and get that looked at.

is my chest excersise any good i do 3 sets of standard bench press, 3 set of incline DB bench press and 2 sets of fly's (DB)

Originally Posted by sgtneo

is my chest excersise any good i do 3 sets of standard bench press, 3 set of incline DB bench press and 2 sets of fly's (DB)

how long have you been doing that? how many reps do you do each set? hopw often do you vary your workout??

ive only been doing a split for just over a month now about 5-6 weeks maybe and im noticing big bennefits. i do 3 sets of 12 reps on bench starting at 20kg (not including bar weight) and then adding 5 kg each set most ive done so far is 30kg but i only manage about 8-10 reps and i dont have a spotter so cant go to far. incline db i do the same 3 sets of 12 reps one the 10kg db first and usually last 2 sets on 12.5 kg db. flys i only use 10 kg db as 12 seems to pull alot. but i do 2 sets of 12 reps on flys.

Originally Posted by sgtneo

ive only been doing a split for just over a month now about 5-6 weeks maybe and im noticing big bennefits. i do 3 sets of 12 reps on bench starting at 20kg (not including bar weight) and then adding 5 kg each set most ive done so far is 30kg but i only manage about 8-10 reps and i dont have a spotter so cant go to far. incline db i do the same 3 sets of 12 reps one the 10kg db first and usually last 2 sets on 12.5 kg db. flys i only use 10 kg db as 12 seems to pull alot. but i do 2 sets of 12 reps on flys.

so if you have only been doing it for a month contiue on it a little longer until you feel you are hitting the wall. then change your routine to something else. make sure that each workout you are using progressive overload to keep your progress on the up and up.

How much different are seated Military presses compared to military presses where the seat is angled back a little bit?

cheers just out of interrest does anyone know how much the big bench press bar weighs im thinking around 10kg but not sure

thanks

Neo

Originally Posted by sgtneo

cheers just out of interrest does anyone know how much the big bench press bar weighs im thinking around 10kg but not sure

thanks

Neo

45lbs in the US

but I believe it is actually 20kgs to the rest of the world.