Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Eric15210 on May 07, 2010, 10:11:23 AM
-
I do shoulders once a week
military press or dumbbell press 4 x 8-10 reps
side laterals 4 x 10-12 reps
upright rows with ez bar 3 x 8-10 reps
thanks for any help
-
Looks fairly good.
I like doing both seated db presses and seated military presses to the front. I don't think it's too much.. i think you need a lot of pressing movements to grow the shoulders well.
-
I usually do 2-3 sets of dumbbell presses in addition to military presses every other week. My shoulder workout usually goes something like this:
4 sets of military presses 12-6 reps
side lateral raises 3 x 8-12
front raises 2 x 12
upright rows 3 x 8 -12
rear flies 2 x 12
every other week, I add 2 to 3 sets of dumbbell presses and drop the front raises.
-
not a whole lot of volume there, especially for just once per week
-
thanks for all the advice
-
The exercises and sets are good, though I would have 9 sets total a workout.
If you want to try a new slant, on occasion, than try doing Tri sets. Beginning with the press, up-right row and lateral raises. Can even use the pre-exhause method and start the Tri set with lateral raises, press and up-right rows last.
Another version is to break the shoulder work into two parts, keeping pre-exhausion in mind. Exceptional pump, if you care that much.
Part 1) lateral raises SS'ed with front press..2-3 sets
Part 2) lateral raises SS'ed with up-right rows. 2-3 sets
90 seconds between cycles.
Try not holding the grip too close together when doing up-right rows. Tends to include the traps too much, rather that delts. If happy with a closer grip on the EZ bar and find better comfort, than so be it. Good Luck.
-
i just did shoulders yesterday i did
6 sets of dumbell press
6 sets of upright rows
5 sets of side laterals
5 sets of rear laterals
thosae are working sets... did several warm up sets as well. and inbetween sets i WAS STRETCHING MY SHOULDERS OUT AND ALSO DOING SME CALVES. oops on the caps.
-
You need volume for shoulders.
9 sets aren't gonna cut it (if your natty).
Good workout:
1. Seated DB presses-- 2 warmups, 4 working sets.
2. Seated barbell presses off rack to the front--3-4 sets
3. Seated front db raises--4 sets
4. Upright rows--4 sets
5. Seated side laterals--4 sets.
Most sets are higher rep.. like 12-15 with a couple heavier sets tossed in.. like 7-9 rep heavier sets.
-
You need volume for shoulders.
9 sets aren't gonna cut it (if your natty).
Really? Hmm, I've always kept on the heavier but lower rep and set side of things because of the fear of over training (which has been drilled into my head as not to do). Not only that, but after 6 total sets, my shoulders are burning (lactic acid?) and take that as a sign to stop.
What do you all think? I'm a natural. (maybe non natties can get away with more because of the compounds they're on?)
-
I like to switch it up, I go on the heavier side, with less sets most of the time, but every few weeks I like to throw in high volume, shit loads of sets.
-
I like to do upside down pushups like Nicholas Cage did...
-
I like to do upside down pushups like Nicholas Cage did...
Nick is hardcore, for sure.
-
Really? Hmm, I've always kept on the heavier but lower rep and set side of things because of the fear of over training (which has been drilled into my head as not to do). Not only that, but after 6 total sets, my shoulders are burning (lactic acid?) and take that as a sign to stop.
What do you all think? I'm a natural. (maybe non natties can get away with more because of the compounds they're on?)
Everyone is different. That being said, i think you need to do both your heavier/lower rep sets AND your higher/lighter reps sets if youre natty. For a NON natural, you'd want heavier weight during the off season, then switch up and hit more reps precontest.
I really feel that nattys need more volume in both higher and lower reps to grow. I've been experimenting as a natty for 17 years now, and this proves me the best in terms of growing.
If you want strenght alone, go heavy. BUT if you wanna grow, you gotta do both.
-
The 3 delt heads get involved in most upper body movements, like bench/inclines, pullup's/pulldowns and even DL's to a lesser extent.. They do not require a lot of extra attention. Keeping it simple (stupid) may be all that is required. If feeling the need for high volume, than knock yourself out. It's your body and training time. But 6 serious sets should be enough for just about anyone.
The only exception, in my view, would be special designed programs like GVT (10X10's). Choose one compound exercise, like overhead presses, to focus on. I, and others, have used the the PBN (press behind neck) also for this one exercise program. Meant to be used anywhere from 4 to 6 weeks, usually twice a week. You have the same weight on the bar the total 10 sets of 10 reps. Easy the first few sets, much harder the last few sets. Try a 60 to 90 second pause between sets. May take a couple of workouts to find the correct weight to use. After that, you will get much improved and much stronger in pressing.
My view only, no big deal: the best shoulder mass builders are push presses. The bar will be resting , more or less, on the heel of the hand and pushed (not pressed) overhead. This lines the heel of the hand is in direct line with the wrist/forearms. Giving a better line of force to be applied (heavy duty bencher's use this style on occasion). With the conventional grip (bar resting on the palms, thumbs wrapped around the bar) there is more stress (injury?) on the wrist and force/power is reduced. A close second best delt mass builder; jerk presses. Either one is best done in a PR. Good Luck.
-
How can you honestly say that by benching, pulling, etc you delts get the work they need to grow? You can't be serious here, or at least knowledgable.
You need direct shoulder work. I don't care how many benches and deadlifts you do, you need shoulder workouts.
JPM: not trying to "fight" you on this, but your ideology isn't suitable for a bodybuilder. More a powerlifter.
-
Coltrane, no offense but is English your second language? If it is, I'm sorry. You seem not to get the complete messages when others and myself post. Please reread my last post slowly. Feel free to move your lips while you do, we will all understand..
Did not state that by only doing pulls, benches, etc, the delts get ALL the work they need. But they are heavily involved in those movements to a lesser and sometimes greater extent. Quite a few big bencher's have impressive anterior and lateral delt heads, mostly obtained by just the bench. With a well round workout plan the delts do not require a lot of extra attention, that is why any direct shoulder exercise will not need a lot of sets; as example excess volume. K.I.S.S. can be good advice to follow in this regard. Doing at least 6 sets , with serious intent, can produce some notable success.
As mentioned before, try a GVT (10X10's) program for 4 to 6 week, using the bench only. Might be surprise how much bigger(and stronger) the whole shoulder girdle grows with-in that period. And with only one exercise, the BP. Might also suggest you read up on Kinesiology or BB'ing 101 before making such rash claims of what can or can not be done in serious BB'ing training.
If you question any of my views ( on training) just look at my past post to see where I'm coming from. May want to hold back your judgment on other people before you find out what their really about. You think one way, I another. No biggie to be overly concerned with. Good Luck.
-
Calm down there buster. My english is just fine..
The way I interpreted your post is that if you do enough benching, deadlifting etc, your delts don't really need much more. I just disagree. No need to launch any personal attacks.
I believe you need high volume for your delts if you train naturally.. and if you're bodybuilding.
Calm down Professor.
-
Coltrane: Steady there. That was my original point in the first place; what works is what works for each of us on a individual bases. Glad this has finally been understood by you ( I guess?). Though interpreting may be another matter all together. Calm seems to be a very important word for you. Might follow your own advice. In the real world I'm considered very low key, actually. It's a genetic trait. Good Luck.
-
Steady and calm, remember? I had been offered the Mod job a couple of times. Seeing as how you mentioned it. Declined the offer.
I may make a living employed with a college, in the Athletic dept. Who knows? Beginning when I got out of post grad. I am 37 years old, at the moment. Your attempted at reading character seems somewhat flawed.
Never posted on the only right way to do anything, just what I have experience with. Just passing on what I have learned from hands on gym time and working with athletes. I may even be certified in a couple of things.
I like to explain things in more detail. Rather than saying something like "Squat to you drop" and leave it at that.. There is a means and a end to any workout protocol, which we should all try to understand. Never claimed to be an expert on anything ,regarding physical training.
Now if your done with your hissy fit, let us resume out joint attention to workouts and protocol. May want to write "Steady and Calm" on a sticky note and place it near you computer, it may help. Good Luck.
-
lol.. alright. alright. Deal.
Calmness MUST run in your lineage.
-
Failure to Launch...
-
Play nice fellas. :)
-
i just did shoulders yesterday i did
6 sets of dumbell press
6 sets of upright rows
5 sets of side laterals
5 sets of rear laterals
thosae are working sets... did several warm up sets as well. and inbetween sets i WAS STRETCHING MY SHOULDERS OUT AND ALSO DOING SME CALVES. oops on the caps.
Funny, that's almost my shoulder routine. Except I do 4 and 4 for presses/row and I superset shrugs/front raises at the end. Also, I only do 3-4 sets for the isolation movements due to the fact I tend to superset randomly and I do one more exercise. Some days I will superset rear delts and handstand pushups for a mix.
The hell...I only see 3 people total that do rear delts in this thread?
-
my rear delts lack so i do them with both back and shoulders
-
What are rear delts?
-
my rear delts seem to get enough stimulation from back exercises....
same thing with front delts.....presses seem to give them pretty good development.
-
I'd swap uprights for shrugs and do rear delts after back.
-
I'd swap uprights for shrugs and do rear delts after back.
BUt uprights get the side delts really good. Do them all.
-
I'm a less is more guy is all. And lazy.