shoulders

[I Are Baboon]

Am I doing too much for my shoulders? I am simply trying to add size and strength to them. Here's an example of my shouders workout. I try to mix things up a little. I work shoulders once a week and include traps.

Dumbell press x 10, 10, 6, 6, 6

Side laterals x 12, 8, 6

Hammer strength presses x 8, 4, 4, 10

Barbell shrugs x 10, 8, 8, 8

Upright rows x 8, 8, 8

 

[Scotty the Body]

If your trying to focus more on them, then that sounds fine, just remember that they get hit on back and chest day so try to give them a little break in between to recover.

 

[I Are Baboon]

Originally posted by Scotty the Body
If your trying to focus more on them, then that sounds fine, just remember that they get hit on back and chest day so try to give them a little break in between to recover.

Yup! I work chest on Monday, shoulders on Friday.

 

[Tank316]

looks good BAB,just make sure that on your upright rows that your smooth and controlled,the chance for injury with them are greater.also,remember your rotary cuffs excercises

 

[Mr.Anonymous]

I think that is too many exercises for one shoulder work-out.

If I am redaing it correctly you're doing 15 sets on your delts? I think that's too much.

I never use more than 2 exercises for a shoulder work-out, and maybe 10 sets maximum.

 

[I Are Baboon]

Originally posted by Mr.Anonymous
I think that is too many exercises for one shoulder work-out.

If I am redaing it correctly you're doing 15 sets on your delts? I think that's too much.

I never use more than 2 exercises for a shoulder work-out, and maybe 10 sets maximum.

Upright rows for the traps. Two warm up sets (first two db press sets), followed by ten work sets.

No?

 

[Arnold]

Originally posted by I Are Baboon


Upright rows for the traps. Two warm up sets (first two db press sets), followed by ten work sets.

No?

Upright rows hit your medial delts as well though.

 

[I Are Baboon]

Originally posted by Prince


Upright rows hit your medial delts as well though.

Well then it's a good thing I do them on shoulder day!

You think maybe I should subsitute the rows for one of the other exercises, like maybe the side raises? Maybe alternate them every other workout?

 

[Scotty the Body]

Originally posted by Mr.Anonymous
I think that is too many exercises for one shoulder work-out.

If I am redaing it correctly you're doing 15 sets on your delts? I think that's too much.

I never use more than 2 exercises for a shoulder work-out, and maybe 10 sets maximum.

I would agree with you only he said he wanted to focus more on his shoulder workout and some of those sets are warm up's.
Personaly, I only do 2 sets per exercise on shoulders with 8 to 10 reps. Maybe 8 total sets as well.

 

[I Are Baboon]

BTW, nice to have you back on a regular basis, Scotty!


:bounce:

 

[Scotty the Body]

Thanks Bab, its nice to have time to goof off again.

 

[Rick C]

Way Too Much

I Are Baboon:

That sounds like an awful lot to me. I find that if you stick with one type of press, i.e. barbell military, dumbell military, and do 10 tough, heavy sets with some forced reps you should be good. If you really want to make sure you build some serious mass on your shoulders you should do them on a day that you consistenly know you're going to get at least 9 hours of sleep that night. You have to understand, your shoulders get used a lot druing normal everyday activity. So if you don't get the necessary recovery you'll never get the mass. I used to do shoulders on Thursday, since I switched to Friday, I've noticed a big difference.

 

[dmonty]

It sounds like to much to me, but not knowing how your weekly looks no one can really say ya or na. How do you feel? IF.. you feel tired stop now and take a one week rest,then start again. Remember in building muscle more is'nt always the best!

 

[Sumyun]

Do you deadlift on back day baboon? I find a sick DL session is all i need for my traps. My shoulder routine looks like this:
Rotator warm ups
Standing BB Military Press. or power cleans 2x8-12
Seated DB Military Press 2x8-12
Lateral Raises 2x8-12
Front raises using 2 hands with a 35lb plate 2x8-12
Rear raises 2x8-12
Everything is 4seconds/2seconds cadence except cleans of course

 

[Mule]

I got 90's for 8 on the db shoulder press today. I thought it was good. my workout is

DB press 3 sets of 8-10
super set front and side lateral for 2 sets of 8-10
and then rear dets 3 sets of 10

I do traps on back day!

 

[ALBOB]

Originally posted by Sumyun I find a sick DL session is all i need for my traps.

Yeah, what he said. I don't waste time doing direct trap work because deads are enough. That leaves more time to hit the delts. Have you ever thought of splitting them like you do bi's and tri's? Do front delts on chest day and rear delts on back day. Same theory as doing tri's on chest day and bi's on back day; they're already getting good secondary activation so it only takes a few sets of direct work to hit them nice and hard.

 

[I Are Baboon]

Originally posted by ALBOB
Yeah, what he said. I don't waste time doing direct trap work because deads are enough. That leaves more time to hit the delts. Have you ever thought of splitting them like you do bi's and tri's? Do front delts on chest day and rear delts on back day. Same theory as doing tri's on chest day and bi's on back day; they're already getting good secondary activation so it only takes a few sets of direct work to hit them nice and hard.

I had not thought of that, but that is a good idea. Maybe I'll try that out.

Thanks Albob!

 

[Tank316]

i'd say if your a powerlifter,train traps right after deads.i trained with a world champ who MADE me do shrugs,just a difference in grip width does wonders.2sets shoulder width,2 sets wider,about 3-4 inches farther out.dont just go through the motions either,hold it at the top/contracting the traps.

 

[Rick C]

Mule:

What's your body weight?

 

[ALBOB]

Originally posted by Rick C
Mule:What's your body weight?

Aww come on Mule, quite whining, go to the local truck stop, hop on the public scale and give us the tonnage.

 

[Mule]

6' tall at 224 and going down. Started cutting.... DOnt like it but got to do it. I think doing this exersice would be alot easier if my arms didnt drag the ground when i walked. Long ass arms.

 

[ironman57]

bump this

 

[gopro]

Originally posted by I Are Baboon
Am I doing too much for my shoulders? I am simply trying to add size and strength to them. Here's an example of my shouders workout. I try to mix things up a little. I work shoulders once a week and include traps.

Dumbell press x 10, 10, 6, 6, 6

Side laterals x 12, 8, 6

Hammer strength presses x 8, 4, 4, 10

Barbell shrugs x 10, 8, 8, 8

Upright rows x 8, 8, 8

Too much....shoulders do not need more than 9 sets...in addition, never include 2 presses as this is a waste of time...

My suggestion is do one press...dumbell, military, BTN, machine, etc...one side lateral...cable, machine, dumbell, etc...one rear lateral...incline, bent, cable, etc...and alternate between upright rows and shrugging exercises from workout to workout...

2-3 sets to failure for each exercise...

 

[w8lifter2]

Originally posted by Mr.Anonymous
I think that is too many exercises for one shoulder work-out.

If I am redaing it correctly you're doing 15 sets on your delts? I think that's too much.

I never use more than 2 exercises for a shoulder work-out, and maybe 10 sets maximum.

I agree with Mr. A. 2 Exercises for shoulders is plenty. Try just doing military presses and upright rows for a few weeks and see how that works for you. There is also a variation to military presses that I just started using too, every now and then, that really hits the full shoulder skirt. Here it is.

Instead of doing front or behind the neck military presses and fully extending, try starting from a point just below your ear lobes behind the neck then slowly lift the weight to a point just above the top of your head and then lower it to a point just below your chin...that would be one rep. Start with light weight and work up to a weight that you can get 6 good reps, to almost failure on your 6th. repeat for 3-5 sets. This really keeps stress on the delts without any rest between reps.

 

[Arnold]

Mr. A Rules!

 

[Rdb2]

yea, give em a rest!