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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Lugar on March 28, 2007, 07:20:23 AM
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Gettingt bored with my delt routine, and wondering if I should just keep doing it as it looks pretty good or changes you would make for growth..........I like the volume, I just want a solid hour of heavy delts.....
Warmup warump set1 set2 set 3
Seated BN OH PRESS 0X15 85x10 110x5 - 85x6 110x5 - 85x6 110x5 - 85x6 95x8 95x10
90.00 115.00 100.00 100.00
Rear Delts 35x12 35x12 40x12 =-----all standing 3 sets machine superset
35.00 40.00 40.00
Rope UPRIGHT ROWS 75x12 85x12 95x12
side lats 20x12 25x12 25x12 30x12 <- 1 arms
seated dbell front lats 20x12 20x12 20x12
High rep dbell press 35x11 40x8 50x10 55x10 60x6+
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dont do BNP... it'll save years for your rolator cuffs. personaly, i found that doing DB's for shoulders really works best. i do DB press/side laterals/bent laterals/upright rows. you should cut down the sets or limit the exerses. delts are still a small muscle. i wouldn't do front raise b/c your front delts are hit with any pressing movement..
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bnp builds nice traps!!
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bnp builds nice traps!!
Very true.
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dont do BNP... it'll save years for your rolator cuffs. personaly, i found that doing DB's for shoulders really works best. i do DB press/side laterals/bent laterals/upright rows. you should cut down the sets or limit the exerses. delts are still a small muscle. i wouldn't do front raise b/c your front delts are hit with any pressing movement..
I disagree. I think the problem is that most people use too much weight & go down too far. I use moderate weight (never over 100lbs), medium to high reps (12-25), & stop when my upper arms are parallel to the ground (i.e. even with my shoulder).
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I disagree. I think the problem is that most people use too much weight & go down too far. I use moderate weight (never over 100lbs), medium to high reps (12-25), & stop when my upper arms are parallel to the ground (i.e. even with my shoulder).
Good idea.
It's a flexibility issue.
I've done heavy BNP for years and my cuffs are fine. i lower the bar to around ear level.
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Been my view for a long time that most guy's do not have the shoulder girdle flexible (stiffness and limited range of motion) for the PBN (as opposed to BNP), to do it injury free. The PBN can be a very safe and rewarding exercise, and even strengthen the shoulder girdle greatly, if some measures are taken into consideration.
Warm up the area by just using a light stretching exercise bar and doing the exercise. Straight arm pullovers, or just hanging loosely from a overhead bar, can be included in the warm-ups/stretches. Holding the BB too wide (try a 90 degree angle between the arms/forearms at the bottom position)). Lowering the bar down too far (try touching the mid to upper trap area, no lower) need to be avoided. Probably the major cause of injury would be to rush the weight, using too much weigh on the bar, too soon before the shoulders are ready for it.
Upright rows are also blamed for injuries, but if the bar in kept near the body during the lift and a narrower grip, a lot of an negative affect is reduced. Trouble being that most guy's lift the BB out and away from the body, placing too much stress on the shoulder joints. And, most of the time, the grip is too wide.
I, and others, have SS'ed the PBN with upright rows (moderate style push-pull) with good results. Also pre-exhausted the delt area with laterial raises first, followed (no rest at all) with the PBN. Works well with the upright rows also. One of the better delt builders is the one arm DB side press exercise for thick and full development. Most back (pulling movements) exercise should take care of the posterior delts. If not, than try bentover DB rows with the elbows out wide and away from the body. Can pre-exhaust here also by doing a set of rear DB flys or pec deck reverse flys, before doing the bent over wide arc DB rows. Good Luck.
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I love BNP always have and will continue to do use them in my aersonal.......I'm not very strong with them right now, but I'll get there.......
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Good points as usual JPM.
My current shoulder routine is...
Seated Barbell BNP
Upright rows - narrow grip
Power shrugs
4 sets of each, 8-12 reps.
that's all i do for shoulders and they are injury free and very strong. when i want to change it up i'll do DB shoulder press first or clean and press. i haven't done a lateral raise or front raise in almost 3 years. in my opinion they are pointless and can cause injury easier than any other shoulder movement.
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Good points as usual JPM.
My current shoulder routine is...
Seated Barbell BNP
Upright rows - narrow grip
Power shrugs
4 sets of each, 8-12 reps.
that's all i do for shoulders and they are injury free and very strong. when i want to change it up i'll do DB shoulder press first or clean and press. i haven't done a lateral raise or front raise in almost 3 years. in my opinion they are pointless and can cause injury easier than any other shoulder movement.
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Great advice by both Overload and JPM.
I rarely do shoulder isolation movements.
I throw in some pressing machines at the end and mix in some standing 1arm DB presses, hang clean and presses (DB or BB), push presses and high pulls for flavor.