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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: Oct 2002
Location: Canada
Posts: 465
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overall mass building for shoulders?
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com my routine as of now is-arnolds (will switch to db press in a couple weeks), barbell push press, bent over hammer raises, lateral raises
want to really attack the delts. i do low reps, high weight. will this work for overall mass, taking into account that i've looked at my other rear delt thread and taken some of the advice? |
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"fuck it all, and fucking no regrets"
James Hetfield Damage Inc. |
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#2 |
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We ate the toys eddie!
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Dumbell presses do the job for me. Four sets, start at 10 reps down to 4.
I now alternate seated barbell presses with dumbell presses every week. As for the sides of your shoulders, again, dumbell raises are best for mass. Alternate both seated and standing 'cheat' raises each week. Depending on how long you've been training, you made need to shock your muscles, so the use of machines and cables are a good option too. It may also be worth looking at different rep ranges. However, if not, the basics with dumbells and barbells are still best for mass IMO. |
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BUILD IT, AND THEY WILL COME.
THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY. DO OR DO NOT - THERE IS NO TRY. |
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#3 |
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Axis Labs Board rep.
Join Date: May 2007
Location: decatur, IL
Posts: 39
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i also like DB presses. but my favorite is upright row with a wide grip and only go to chest height. its better on your joints and only hits delts.
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#4 |
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Registered User
Join Date: Apr 2007
Location: California
Posts: 68
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Everyone loves DB presses! They are exciting as ****! LOL!
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#5 |
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Succinct
Elite Member
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#6 |
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We ate the toys eddie!
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BUILD IT, AND THEY WILL COME.
THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY. DO OR DO NOT - THERE IS NO TRY. |
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#7 |
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Registered User
Join Date: Mar 2005
Posts: 109
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I think Witchblade meant that they were BAD for the shoulders. I have read countless articles saying similar things.
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"Look what your brother did to the door!"
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#8 | |
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We ate the toys eddie!
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Quote:
I'd be more worried about putting out the lower back the way I've seen some idiots throw poundages up that are far too heavy for them, rather than rotator cuff/shoulder damage. |
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BUILD IT, AND THEY WILL COME.
THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY. DO OR DO NOT - THERE IS NO TRY. |
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#9 |
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Trill
Join Date: Jan 2005
Location: Illinois
Posts: 111
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upright rows are more op a workout for the back of your trapezius if you are doing them right. Mags is correct though, do medium weight for more reps and only go up you nipple height (most ppl raise the bar up to their chin which can cause injury)
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#10 | |
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I am Rollo Tomassee..
Elite Member
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Quote:
I am training for mass too and my reps never go below 8 reps. Intensity will have to be a reduced along with rests. Constant tension is whats needed here. As far as exercise selection, id row for my posteriors and do standing presses for the lateral & anterior. Considering that you have a split workout, your posteriors will be hit on back day, your anteriors on your chest day, and your laterals somewhere in between. If your split has a "chest" or a "back" listed, then shoulders dont have to have as much volume given the proper intensity. |
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6' 209lbs (8/16)
Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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#11 | |
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Registered User
Join Date: Oct 2002
Location: Canada
Posts: 465
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Quote:
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"fuck it all, and fucking no regrets"
James Hetfield Damage Inc. |
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#12 | |
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I am Rollo Tomassee..
Elite Member
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Quote:
There is still some spinal load on Push Presses, but lets not eliminate them. Too much weight? No, too much volume may fuck you when it comes to size or strength. This is why people 'round these parts talk about movements, not body parts. A shoulder day gets work from 2 other days plus whatever you throw at it on "shoulder" day. Thats 3 days a week youre attacking the shoulder. That can be too much...and Ill go out on a limb and say it is. Different strokes for differnt folks, but on paper, it doesnt add up. If you can do all the volume, then feel free. I did....for a while. |
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6' 209lbs (8/16)
Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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#13 | |
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Registered User
Join Date: Oct 2002
Location: Canada
Posts: 465
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Quote:
current split...monday-legs, tuesday-chest, thursday-back, tri's, sat-shoulders, bi's....before, tri's and shoulders were switched around. FWIW, i was hitting PBs in EVERYTHING on this split, to the point where i felt my joints starting to take a hit, so i scaled it back a bit, changed it around with rep load...planning on hitting back to the low reps for the final month... |
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"fuck it all, and fucking no regrets"
James Hetfield Damage Inc. |
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#14 | |
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Registered User
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Quote:
I think you're absolutely correct |
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#15 | |
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On a journey.......
Elite Member
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Quote:
Push day - OH DB or BB Press plus usual chest and tri work. I figure I am pushing the wts away from the body. Pull day - DB lateral or cable lateral raises/bent DB raises plus back and bis. Not sure on this but I kinda looked at lat/bent raises as a pull movement. |
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If you always have a great day, you will always have a great life.
"The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper |
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#16 |
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Axis Labs Board rep.
Join Date: May 2007
Location: decatur, IL
Posts: 39
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there is a proper technique for the wide grip up rows that isnt bad for your joins and focuses on the delts if you do them right. but heavy weights arnt needed for this. i learned this way from a charles glass training video. their hard to do at first but then you get used to them-gotta use strict shoulder possition not allowing yourself to "slump" them forward.
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#17 |
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Obsessed
Elite Member
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If I had to pick one exercise for shoulders I would probably go with overhead DB presses, or even push presses. Both have always worked pretty nicely at developing my shoulders.
But I also think that light controlled DB lateral raises can be a huge key, my shoulders in the past year have developed more than ever adding them to my workouts. |
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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#18 | |
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I am Rollo Tomassee..
Elite Member
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Quote:
However, Id consider raises an isolation movement and therefore, have them at the end of the workout with low volume. I know some people require additional work or just like the burn in their shoulders for a peace of mind. Although, it may not be needed. I remember for a while that raises belonged on push days. But! It does depend on where the weight is going I think. You cant do a scaption and say its not a push, but its hard to say a DB lateral raise, palms down, isnt a pull... ![]() |
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6' 209lbs (8/16)
Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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#19 | |
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On a journey.......
Elite Member
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Quote:
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If you always have a great day, you will always have a great life.
"The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper |
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#20 |
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I am Rollo Tomassee..
Elite Member
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Thats pretty sound to me.
Ive always hated raises. Their burn is all that they offer to me. I never saw any size gains and going heavier would just cause discomfort. If and when I do raises theyre scaptions. For posterior work, I do face pulls. |
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6' 209lbs (8/16)
Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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