need help for my shoulders

Beam73 · 04-28-2002, 10:52 AM

please i need a good schedule shoulders just i know there is a three parts in the shoulders front rear and middle and i do 3+3 sets for each one is that right ?

lilman · 04-28-2002, 05:35 PM

arnold presses
lateral raises
bent over lateral raises (rear delts)

HardBody007 · 04-28-2002, 06:56 PM

whats arnold presses?

realdeal · 04-28-2002, 07:41 PM

i had this same dilemma in October. I gained A LOT of width and size on my shoulders from doing these types of exercises:

split 1:
Half Cleans:4 sets, 6-12 reps, this is kind of a powerlifting movement but put a lot of width on my shoulders.

it is done with a barbell. you have the bb resting just above your knees with a overhand grip. you then do a upright with the bar and instead of going back down you flick your wrists back and let the weight stop at the height of your shoulders. then back down.

Dumbbell side laterals- 3 sets (or until you feel your side delts popping) 8-12reps
seated bent over laterals-3 sets, 8-12reps
front raises-2sets, 12reps

split 2:
BB or Db should press-4 sets, 8-12reps
seated laterals-3 sets, 10-12reps
machine rear delts- 3sets, 10-12reps
uprights-2 sets, 12reps

**Prince** · 04-28-2002, 07:53 PM

Quote:

Originally posted by HardBody007
whats arnold presses?

Arnold Presses

I do not isolate my anterior or posterior delts, I feel that they get worked enough from chest and back work-outs.

I do isolate my medial delts. I use dumbbell laterals and upright rows. I used to do overhead presses but due to shoulder problems I stopped.

Lateral Raises
Upright Rows

Sometimes I will work shoulders and traps on a separate day, other times I will work them with my chest or back work-out, it's completely instinctive depending on how I feel.

Rob_NC · 04-29-2002, 07:00 AM

Prince, that dude in the examples wears me out just watching him.

My question is, when performing upright rows, is it necessary to bring the bar all the way to the shoulders? I've been doing shrugs by first contacting my traps, then pulling the bar up slightly by bending my elbows. This seems to give me peak contraction in the lower traps and I've noticed that my medial delts get pounded as well.

**Prince** · 04-29-2002, 07:03 PM

that would be a full range of motion, but it's not really necessary.

supersam69 · 04-30-2002, 01:55 AM

thanks alot please bear with me im tryin to get 25 [posts)

nikegurl · 04-30-2002, 09:56 AM

i found with upright rows that a wider then usual grip hits my medial delts more and my traps less (which is good for me)

anyone else try this?

Yanks20 · 04-30-2002, 01:03 PM

that is correct and the closer the grip the more you will feel it hitting the traps, it all depends upon where you are looking to make bigger gains. i personally do 4 sets - 2 close grip followed by 2 wide grip.

04-28-2002, 10:52 AM	#1
Beam73 Registered User Join Date: Apr 2002 Location: Kuwait Posts: 8	need help for my shoulders BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com please i need a good schedule shoulders just i know there is a three parts in the shoulders front rear and middle and i do 3+3 sets for each one is that right ?
	No Pain No Gain

04-28-2002, 07:41 PM	#4
realdeal Amateur Bodybuilder Join Date: Feb 2002 Location: Toronto, Canada Posts: 367	i had this same dilemma in October. I gained A LOT of width and size on my shoulders from doing these types of exercises: split 1: Half Cleans:4 sets, 6-12 reps, this is kind of a powerlifting movement but put a lot of width on my shoulders. it is done with a barbell. you have the bb resting just above your knees with a overhand grip. you then do a upright with the bar and instead of going back down you flick your wrists back and let the weight stop at the height of your shoulders. then back down. Dumbbell side laterals- 3 sets (or until you feel your side delts popping) 8-12reps seated bent over laterals-3 sets, 8-12reps front raises-2sets, 12reps split 2: BB or Db should press-4 sets, 8-12reps seated laterals-3 sets, 10-12reps machine rear delts- 3sets, 10-12reps uprights-2 sets, 12reps
	Keep Educating, KNOWLEDGE is the POWER

04-29-2002, 07:00 AM	#6
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	Prince, that dude in the examples wears me out just watching him. My question is, when performing upright rows, is it necessary to bring the bar all the way to the shoulders? I've been doing shrugs by first contacting my traps, then pulling the bar up slightly by bending my elbows. This seems to give me peak contraction in the lower traps and I've noticed that my medial delts get pounded as well.
	Artificial Intelligence is no match for Natural Stupidity.

04-29-2002, 07:03 PM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,295 Blog Entries: 25 Photos: 313	that would be a full range of motion, but it's not really necessary.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

04-30-2002, 09:56 AM	#9
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	i found with upright rows that a wider then usual grip hits my medial delts more and my traps less (which is good for me) anyone else try this?
	Tomorrow may be the best day of your life. Or not.

04-28-2002, 05:35 PM	#2
lilman Registered User Join Date: Dec 2001 Location: ny Posts: 36	arnold presses lateral raises bent over lateral raises (rear delts)

04-28-2002, 06:56 PM	#3
HardBody007 Junior Member Join Date: Apr 2002 Location: USA Posts: 29	whats arnold presses?

04-30-2002, 01:55 AM	#8
supersam69 Registered User Join Date: Apr 2002 Location: auckland Posts: 27	thanks alot please bear with me im tryin to get 25 [posts)

04-30-2002, 01:03 PM	#10
Yanks20 Yanks Rule! Elite Member Join Date: Mar 2002 Location: New York Posts: 243	that is correct and the closer the grip the more you will feel it hitting the traps, it all depends upon where you are looking to make bigger gains. i personally do 4 sets - 2 close grip followed by 2 wide grip.

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