Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: 240 is Back on October 03, 2008, 08:49:55 AM
-
Please share your favorite shoulder routine!
-
Please share your favorite shoulder routine!
Military pressing gigantic coffee mugs
-
seated barbell press, db lateral raises, barbell shrugs.
-
workout 1
- reverse pec dec
- bent over rear laterals
- dumbell press
- smith machine bb press
- hammer strength military press
- side laterals
- cable side laterals
workout 2
-bb press
-dumbell press
-upright rows
-side laterals
-machine side laterals
-reverse pec dec
-rear delts one arm at a time using a cable pinned at one notch below shoulder hieght (my own invention)
-
Gayer than actually having a "shoulder routine".
-
gayer than cable raises.
-
seated barbell press, db lateral raises, barbell shrugs.
what about rear delts?
-
Dumbbell press (military)
Front dumbbell raises
Lateral Dumbbell raises
Bent over real delt raises Dumbbells
Upright rows
-
Wish I had muscle bellies like Wheeler. Shot, and no need to touch the weights.
-
workout 1
- reverse pec dec
I haven't thought about starting with that. i always use heavy barbell press first. not a bad deal though.
What i'm planning out.
Standing barbell press 5 sets
Db side raises 4 sets
reverse pec deck 4 sets
Barbell shrugs 4 sets
hammer shrugs 3 sets
-
Dumbbell press (military)
Front dumbbell raises
Lateral Dumbbell raises
Bent over real delt raises Dumbbells
Upright rows
A sure sign of an inexperienced lifter.
-
Military press, side & rear delts, shrugs, upright row
-
1) seated military bb
2)db front raises
3) db side raises
probably not enough, but it's what i'm accustomed to
-
what about rear delts?
barbell rows and db rows hit 'em just fine.
-
i don think you can have too much rear delts. and i think very few people have good rear delts. so i like to start with them pretty often.
i used to train traps directly, but i find that when i do so, they become too strong and its tough to isolate the side delts from my traps when the traps are Strong. so i go heavy on upright rows and side laterals and my traps get some indirect work.
-
A sure sign of an inexperienced lifter.
yeah extremely inexperienced..
-
A sure sign of an inexperienced lifter.
yeah i dont lift....
fuckin dumbass
-
yeah extremely inexperienced..
(http://www.getbig.com/boards/index.php?action=dlattach;topic=238827.0;attach=278835;image)
I like your sunglasses, Big_mal.
-
Side Laterals (light weight, get warmed up) x3
Smith Machine Shoulder Pressesx3
Rear Delt Exercise (either Pec Deck or free weights)x4
Upright Rows x3
(personal fav) End with Side lateral Raises on seated maching with two rolling things on each side .
-
Not impressed, I own you in every way, sorry :-*
-
Mal is put together, big dude.
-
Big Mal have you ever used any steroids?
-
yeah i dont lift....
fuckin dumbass
Good shots big mal. Did you do a fight vid with Kimbo? But I'm sure you wouldnt remember. You met him down in FL?
-
i don think you can have too much rear delts. and i think very few people have good rear delts. so i like to start with them pretty often.
i used to train traps directly, but i find that when i do so, they become too strong and its tough to isolate the side delts from my traps when the traps are Strong. so i go heavy on upright rows and side laterals and my traps get some indirect work.
Taylor lets it slip again
-
Mal is put together, big dude.
Your right , nothing to be ashamed of, holding his own anywhere he goes... Big_mal is JJ approved..
-
Not impressed, I own you in every way, sorry :-*
these are old..i was kind of fat too..
-
Not impressed, I own you in every way, sorry :-*
u might very well own me..but you said i wasnt an experienced lifter...my pictures own that...
-
-Lateral Raises
-Front Raises
-Behind the Neck Presses
-Upright Rows
-Machine Presses (high reps at the end)
-
Big_mal, no need to prove yourself to 'elite_lifter'
-
Hi Alex23/SweetMuscles. ;D
-
Mal is put together, big dude.
thanks Squad
Big Mal have you ever used any steroids?
na no juice...not opposed though..but just not that dedicated enough to use steroids..not trying to be a pro
Your right , nothing to be ashamed of, holding his own anywhere he goes... Big_mal is JJ approved..
thanks JJ...
Big_mal, no need to prove yourself to 'elite_lifter'
u right..
-
big_mal - Big dude - good work.
-
Hi Alex23/SweetMuscles. ;D
Hi Taylor
-
I like your sunglasses, Big_mal.
like my teeth...lol...Good shots big mal. Did you do a fight vid with Kimbo? But I'm sure you wouldnt remember. You met him down in FL?
na i saw him on venice beach..thats before i kicked his ass....he wanted my autograph ;D
-
na no juice...not opposed though..but just not that dedicated enough to use steroids..not trying to be a pro
You look good either way, but naturally your pretty darn impressive.
-
A sure sign of an inexperienced lifter.
yes ofcourse.
thats why Kevin Levrone did them and had the best delts in the world ::)
-
big_mal - Big dude - good work.
thanks Rim
You look good either way, but naturally your pretty darn impressive.
Thanks a lot
yes ofcourse.
thats why Kevin Levrone did them and had the best delts in the world ::)
I wonder what was wrong with them, like why would he say that..I ithought f dumbbell raises were like a staple of a shoulder routine...i guess i was wrong..
-
Not impressed, I own you in every way, sorry :-*
Post your pics up then.
-
db presses
standing military presses
side and rear laterals
-
these are old..i was kind of fat too..
I couldn't ever reach that kind of physique and I've lifted weight for 20 years. My compliments big_mal (end a little bit of envy)
-
I couldn't ever reach that kind of physique and I've lifted weight for 20 years. My compliments big_mal (end a little bit of envy)
hi big_mal!
-
I couldn't ever reach that kind of physique and I've lifted weight for 20 years. My compliments big_mal (end a little bit of envy)
lol i appreciate it...But i bet you can...just eat a shit load if chillimac and lift with dumbbells and do squats...anyone can do it if i can
-
the chili mac in the chef boy ardee cans?
lol i appreciate it...But i bet you can...just eat a shit load if chillimac and lift with dumbbells and do squats...anyone can do it if i can
-
Come on Elite Lifter you have a big mouth now back it up. Big Mal is a cool guy and obviously lifts.
-
Why two shoes when you only have one foot?
-
the chili mac in the chef boy ardee cans?
na from scratch..i didnt know they had it pre canned...its easy as hell
make chili from ground beef, pinto beans (from can) tomato sauce and that chili making packet (forget the name)
make elbow mac...put it together with cheese...
boo yaw..chili mac..i can eat that shit all day..
-
Jerk off furiously until I get a pump and then switch hands...
Supersetted with hand stand.
-
Why two shoes when you only have one foot?
lol..its burried in the sand
-
na from scratch..i didnt know they had it pre canned...its easy as hell
make chili from ground beef, pinto beans (from can) tomato sauce and that chili making packet (forget the name)
make elbow mac...put it together with cheese...
boo yaw..chili mac..i can eat that shit all day..
sounds good. macaroni and beef build some muscle. i'll give it a shot, thanks for the recipe.
-
Not impressed, I own you in every way, sorry :-*
Hahaha.. The only thing you own is Derek's nutsack.
-
I haven't thought about starting with that. i always use heavy barbell press first. not a bad deal though.
What i'm planning out.
Standing barbell press 5 sets
Db side raises 4 sets
reverse pec deck 4 sets
Barbell shrugs 4 sets
hammer shrugs 3 sets
HOw many days per week and what does the rest of the plan look like?
-
big as a cock mal.
-
Yes, Mr. mal is a giant, pussy-wrecking machine of death.
-
Post some pics of yourself also MOS, your aint a little guy too.
-
big as a cock mal.
THANKS MIGHTY MARS!!!!!!
-
Post some pics of yourself also MOS, your aint a little guy too.
Thanks Mr. Mars, but my 15 minutes came and went.
-
Yes, Mr. mal is a giant, pussy-wrecking machine of death.
I FOLLOW THE FOOTSTEPS OF THE LEADERS BEFORE ME..SUCH AS YOURSELF, SARCASM, MARS..AND THE GREAT SS..OH YEAH AND THE SUPER FUNNY JJ
-
HOw many days per week and what does the rest of the plan look like?
day 1
Chest
10 mass building sets, 6 finishing/hammer movement sets.
day 2
back
4 deadlift, 4 BB rows, 4 chins, 4 cable rows
day 3
shoudlers
day 4
arms
Helluva lot of sets, bouncing around the gym mixing biceps and triceps.
day 5
legs
5 sets squats, 3 sets lunges, 6 more sets varied.
5 sets leg curls, 4 sets calves.
day 6/7 rest
-
Favorite shoulder routine:
Smith Machine Front Presses 6 x 20-4 (100-300+ lbs...varies Smith to Smith)
Hammer Shoulder Press 3 x 20-4 (180-360lbs)
Reverse Grip BB Presses (aka Dilletts) 3 x 12-4 (135-225 lbs)
DB Front or Side Laterals (switch each week) 4-5 x 15-4 (30s - 80s)
Reverse Pec Dec 4-5 x 20 - 4 (100 - 200-stack....varies machine to machine)
-
Reverse Grip BB Presses (aka Dilletts) 3 x 12-4 (135-225 lbs)
Never heard of that one. Plain old standing military press, with a reverse grip? What feels different from a standard shoudler press?
-
Favorite shoulder routine:
Smith Machine Front Presses 6 x 20-4 (100-300+ lbs...varies Smith to Smith)
Hammer Shoulder Press 3 x 20-4 (180-360lbs)
Reverse Grip BB Presses (aka Dilletts) 3 x 12-4 (135-225 lbs)
DB Front or Side Laterals (switch each week) 4-5 x 15-4 (30s - 80s)
Reverse Pec Dec 4-5 x 20 - 4 (100 - 200-stack....varies machine to machine)
Video tape it and put it on youtube or it didnt happen ... ::) ::)
-
Never heard of that one. Plain old standing military press, with a reverse grip? What feels different from a standard shoudler press?
That's exactly what they are but I do em seated. Hits my front delts, but it can be hard on the wrists.
-
I prefer to concentrate mostly on the side delts. I do side db raises first always. I also started doing plate raises but holding towards the bottom instead of on the sides... trying to etch as much detail as I can into the pec delt tie-in doing that. Then 2 rear delt exercises and finish it off with some behind the neck bb press. I believe the side and rear delts are the ones that need to be focused on most.
That's bodybuilding.
-
1. Behind the neck presses
2. Side Lateral raises
3. 1 arm cable raises
4. Wide Grip upright rows
5. Shrugs
I do rear delts on back day
-
Giant set done 2-3 times 10 reps each :
DB laterals
DB cleans
DB bent over laterals
DB horizontal presses
DB shoulder presses
-
I prefer to concentrate mostly on the side delts. I do side db raises first always. I also started doing plate raises but holding towards the bottom instead of on the sides... trying to etch as much detail as I can into the pec delt tie-in doing that. Then 2 rear delt exercises and finish it off with some behind the neck bb press. I believe the side and rear delts are the ones that need to be focused on most.
That's bodybuilding.
I agree. i only do so much pressing right now cuz for a long time i did Zero front delt work and also didnt do any heavy presses for chest so my front delts needed to come up in my back double bi.
-
Video tape it and put it on youtube or it didnt happen ... ::) ::)
AHAAHAHAH!!! Exactly JJ....exactly!!! I'd love to add a video and pics but I don't own a video or digital camera, my gym doesn't allow cameras, can't train shoulders now cause of a back injury, the Smith machine in the gym is broken, I've gotta work late, don't have clean gym clothes, never used youtube, gotta feed my fish, outta protein and need fuel first before working out, I have a terrible case of the flu, my dog ate my lifting chalk, need a new pair of gym shoes, forgot to pay my gym dues, gym is closed for the next two days, my Mom's in the hospital, I sprained my ankle, I dislocated my shoulder, etc.....
-
AHAAHAHAH!!! Exactly JJ....exactly!!! I'd love to add a video and pics but I don't own a video or digital camera, my gym doesn't allow cameras, can't train shoulders now cause of a back injury, the Smith machine in the gym is broken, I've gotta work late, don't have clean gym clothes, never used youtube, gotta feed my fish, outta protein and need fuel first before working out, I have a terrible case of the flu, my dog ate my lifting chalk, need a new pair of gym shoes, forgot to pay my gym dues, gym is closed for the next two days, my Mom's in the hospital, I sprained my ankle, I dislocated my shoulder, etc.....
A Classic!
-
AHAAHAHAH!!! Exactly JJ....exactly!!! I'd love to add a video and pics but I don't own a video or digital camera, my gym doesn't allow cameras, can't train shoulders now cause of a back injury, the Smith machine in the gym is broken, I've gotta work late, don't have clean gym clothes, never used youtube, gotta feed my fish, outta protein and need fuel first before working out, I have a terrible case of the flu, my dog ate my lifting chalk, need a new pair of gym shoes, forgot to pay my gym dues, gym is closed for the next two days, my Mom's in the hospital, I sprained my ankle, I dislocated my shoulder, etc.....
HAHAHAH
-
I agree. i only do so much pressing right now cuz for a long time i did Zero front delt work and also didnt do any heavy presses for chest so my front delts needed to come up in my back double bi.
When it comes to heavy overhead presses I believe the risk outweighs the benefits. Your front delts get worked on nearly every chest exercise and they shouldn't be a weak point on anyone. I also think it's a waste of energy and wish I realized it sooner. Big medial and posterior heads are what makes a good set of delts... front delts grow easy on everyone.
-
When it comes to heavy overhead presses I believe the risk outweighs the benefits. Your front delts get worked on nearly every chest exercise and they shouldn't be a weak point on anyone. I also think it's a waste of energy and wish I realized it sooner. Big medial and posterior heads are what makes a good set of delts... front delts grow easy on everyone.
MUMBO JUMBO..
shoulder presses = big shoulders
na im playin. to each is own...
-
anyone who doesn't believe that MOS can push those weights that he listed needs to look at his picture, he is one huge thick mofo, 300 on the smith for him is easily doable.
-
AHAAHAHAH!!! Exactly JJ....exactly!!! I'd love to add a video and pics but I don't own a video or digital camera, my gym doesn't allow cameras, can't train shoulders now cause of a back injury, the Smith machine in the gym is broken, I've gotta work late, don't have clean gym clothes, never used youtube, gotta feed my fish, outta protein and need fuel first before working out, I have a terrible case of the flu, my dog ate my lifting chalk, need a new pair of gym shoes, forgot to pay my gym dues, gym is closed for the next two days, my Mom's in the hospital, I sprained my ankle, I dislocated my shoulder, etc.....
MOS, you could of just said that your Lamborgini is in the shop now so you dont have a ride to the gym and I would of understood completely bro ...
-
MOS, you could of just said that your Lamborgini is in the shop now so you dont have a ride to the gym and I would of understood completely bro ...
My Porsche is in the shop, but my Ferrari is fine so that's not a problem.
-
Not impressed, I own you in every way, sorry :-*
He would your Little Chihuahua ass up so bad that you would be knocked into next week.
Elite_Penis_Puffer
-
He would your Little Chihuahua ass up so bad that you would be knocked into next week.
Elite_Penis_Puffer
that kind of backfired huh... he hasn't commented on this thread since he said it that
-
Last workout was:
Upright row x 12
Side Laterals x 12
DB Press x 12
Upright row x 12
Side Laterals x 12
DB Press x 12
Upright row x 12
Side Laterals x 12
DB Press x 12
No rest. This giant set x 3, 2 minutes rest between giants. I was failing at 8 or 9 reps on the SL and press sometimes but ego wouldn't let me drop any lower than the absurd weight I was already using. I'll work on that. ;)
Next one is all about pressing heavy with a good warmup pyramid and lots of rest. Well, heavy for me anyway. :D
-
I employed some of these ideas in an empty barbell/dumbbell area at my gym a few days ago. I was sore in the delts for the first time in my life. I still can't raise them above my head without some serious pain. I think I ended up doing 20 sets for them, but instead of starting with barball presses as per usual (heavy as shit), I started with DB side and 45 degree raises (for rear delts).
-
You can also lie down on a bench on your side and do SL raises one arm at a time, so the maximal load is at the start of the ROM instead of at the end. Haven't seen that one mentioned yet.
Haven't seen anyone recommend rotator cuff work either. I usually "remember" to throw some in once a month at least. Should probably be doing it every time tho.
-
FYI the rear delt participates in supination of the humerus, so do rear delt raises with your hands in the position as if you were doing barbell curls. best rear delt burn ever, i actually had terrible cramping after doing these on teh rear pec deck with my hands in this position. The medial head of the delt helps with pronation, so twist your wrist when you bring the dumbell up like your pooring water into a cup.
two exercises i like for delts.
-
Hi Taylor
;D
-
DC. hammer press. smith military, reverse db press
-
machine laterals 1 arm at a time 2 x 12
standing dumbell press 2 x 8-10
Incline dumbell laterals 2 x 12
Reverse pec deck-2 x 12
Handstand pushups-2 x 12
-
Clean and presses 3x5
Overhead presses 3x8
Arnold presses 3x10
-
seated barbell press, db lateral raises, barbell shrugs.
Bullshit, you dont workout.
Post proof or it didnt happen.