Thread: Shoulder Gains

start day two with shoulder press if you want to make it a priority.

Try arnold presses, theyve always given me pretty good gains. The military/overhead press is the best exercise though. Try going a tad heavier, even if you have to take the reps down by a little. Thats helped me once or twice on occaision.

Originally Posted by Ak_88

As in, lack of.

I've been training for almost 3 monthes, and i've been getting some sweet gains across the board, with the exception of my shoulders.

Routine is as follows; (All 4x8 unless said otherwise)

Day 1: Legs/Abs

Squats
SLDL
Calf Raises
Weighted Curls
Hanging Leg Raises
DB Side Bends

Day 2: Chest/Tri's/Shoulders

Flat DB Bench
Incline DB Bench
DB Military Press
Rear Delt Fly - 2x8
Lateral Raises - 2x8

Day 3: Back/Bi's/Traps

Deadlift
DB Bent Over Rows
Wide Chins
Preacher Curls/Ez bar Curls
Shrugs - 2x8

As i said the gains i'm getting overall are pretty nice. When i started, i was lifting 10kg each side on the Military Press, building up to a set of 12.5's in each hand. 3 monthes down the line i'm only just managing to do 3 sets of 12.5's. The form is fine and i'm slowly getting an extra rep or so each week.

Question is, is it worth just dropping the sets and trying out a pair of 15's, or should i move shoulders to another day?. Reason i put them with chest intially is obviously they're worked as a secondary muscle in the main pressing exercises.

Thanks

1) what P-funk said
2) Are you rotating your exercises. In other words are you just doing DB presses or are you rotating them with BB presses, upright rows....ECT

I would agree with P-funk to put shoulders first.

I would also change your Day 2 a bit.

If you want mass I would cut out the rear delt flys and the side laterals you don't really need them.

I would keep it simple.

Day 2: Chest/ Tris/ Shoulders

One arm DB clean and presses as a warm up
Seated BB overhead presses cycled (regular and behind the neck)
One bench press movement (incline, flat, one arm DB, dips) alternate
End with Hindu push ups or Handstand pushups