Shoulderz

**Flexorz** · 11-01-2006, 04:28 AM

Can anybody suggest a workout that can help me put some serious size on my shoulders?

Current Workout:
Seated Lateral Raises
Dumbell Presses
Front Raises
Reverse Pec Dec Flyes

Any advice is appreciated, cheers.

**Gazhole** · 11-01-2006, 06:10 AM

1 - Write programs, not workouts.

2 - Dont train in terms of bodyparts. Use movement planes or types (push/pull, upper/lower, horizontal/vertical).

3 - Compound exercises + Good diet + Caloric excess = Size.

Stick to exercises like overhead presses and different types of rows rather than lateral and front raises.

**Witchblade** · 11-01-2006, 09:25 AM

Originally Posted by Gazhole

1 - Write programs, not workouts.

2 - Dont train in terms of bodyparts. Use movement planes or types (push/pull, upper/lower, horizontal/vertical).

3 - Compound exercises + Good diet + Caloric excess = Size.

Stick to exercises like overhead presses and different types of rows rather than lateral and front raises.

]
You forgot your quotation marks.

Solid advice though.

Post your entire program here, so we can comment on it. I think you got way too many exercises for the delts, and too much isolation work in your program.

Stickies!

**vortrit** · 11-01-2006, 11:23 AM

I had a dream I was working my shoulders last night. That is all...

**Flexorz** · 11-02-2006, 01:08 AM

More Detailed Workout:
Seated Dumbell Lateral Raises 2 warm up 12 reps
then 2 10

Seated Dumbell Presses 3 8-12
Barbell Front Raises 3 8-12
Reverse Pec Dec Flyes 3 8-12

**JonnyStead** · 11-02-2006, 04:39 AM

Its all good advice above - just my two penneth - I found shoulder shrugs (with a good 2 second pause when raised) has worked wonders for me - but thats not meant to be a replacement of any of the advice above.

**Plateau_Max** · 11-02-2006, 06:28 AM

Remember when you tell people thing like "don't train parts, train movements" there really is a lot of confusion about that.

Muslces have two primary movements associated with them, extension and flexion. The reason push and pull can be confusing is for instance the "Tricep pull-down" as I've heard it called, is still an extension for that muscle group even though your hand is turned over making it a pull instead of a push.

I would suggest grouping shoulders into a leg workout day since the shoulder muscles are a proximal muscle group used for balance and control with all your other upper body workouts. What I mean is you won't want to fatigue your shoulders when working other areas of the upper body.

If you have a strong chest and back already, the best way to get your shoulders up to speed is with your barbell and dumbell "military" press. A strong chest and back will help you have more control moving heavier weights to work your shoulders. Make for flexion. This means anterior and posterior military presses, seating and standing laterals, and reverse flies to name a few.

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