Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: texasRUSH on August 10, 2006, 05:43:49 AM
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in order to build bigger shoulders...should I go to a higher rep range? right now i'm working in the 6-8 rep range on the power movements and to failure on the laterals.
my routine as of last night looked like this
seated shoulder presses: 135x12x1,235x8x2,285x6x2,245x12x1(added the last one because i felt like i didnt hit it hard enough.
front, side, and rear delt raises with 35lbs to failure...
should i start doing the shoulder presses with less weight and more reps? don't go any lower than 10? That would make my working weight range in the 225-250 class instead of 285 for six reps
yes...i can shoulder press more than most people bench...and still have small delts even though they're strong as hell.
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try using DB's for a while and make sure you are using full range of motion...ditch the laterals and try heavy upright rows up to your chin with a fairly close grip.
heavy high pulls and clean/press will pack on some mass as well...
8)
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If your shoulders are laggin it could be because your tris are over powering them or because your tris wear out first.
Do your side laterals before your overhead presses or superset them 1 side lateral, and 1 press.
give it 6 weeks and i promise you will see a difference
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Might try to press a pair of DB's overhead and from that position lower them sideways like doing a reverse laterial raise. Use a light to moderate weight at first to get use to the movement. Can do this one one side at a time, holding onto something to brace yourself.
Try Bradford presses, great for all three delt heads. One arm DB side presses add mass, also. Hi-pulls, where the bar is raised to just below nipple height. If you are mature man or lady, the nipple height will be somewhat lower. Just have about a 90 degree bent to the arm and forearn at the top position. Also can use one arm at a time with a DB. One arm laterial raises lying on a incline bench or the floor. Switch starting positions during a set. The first rep having the DB in front of the body and than lower it to behind the body, near the glutes. Than start another rep from that back position and lower to the DB front again.
Jerk or push presses, off a power rack, are a prime delt muscle mass and power builder. And rather quidkly. Cuban DB presses combine the up right row with the overhead press. Upright rows, keeping the bar near the body all through the lift. A rep scheme of 6 to 12 reps generally works well for delts. Some heavier pressing movement can benefit from 12 to 18 reps, at times.
I notice that TexR recycles the same general questions about every three or four weeks. He might want to take notes on exercies and other stuff so the need to re-ask the same questions does not come up again. Having his own special note book might be a swell idea for him. Good Luck.
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I notice that TexR recycles the same general questions about every three or four weeks. He might want to take notes on exercies and other stuff so the need to re-ask the same questions does not come up again. Having his own special note book might be a swell idea for him. Good Luck.
Very good suggestion.
One that maybe a few others could use as well (f****, et al)
YIP
Zack
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Shoulder days are the best for me and I pretty much alternate DB Press with Barbell weekly, but other than seated laterals supersetted with wide-grip uprights, then to DB front raise, ending with shrugs as my last exercise. I have definately benefited from these exercises.
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changing the workout every week helped for me. starting with side laterals sometimes, or behind the head presses other times. I got higher reps with lateral work and with presses I don't usually do reps higher than 9.
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you military ress tons of weight, but have small delts because.........PRESSES DONT BUILD BIG SHOULDERS!!!!!!!!.....they build "front delts". which basically are only seen when they are overpowering a chest..
start with rear delts...high reps. then do 3-4 movements for side delts. if you want...finish up with a set or two of presses.
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the secret to big shoulders without drugs or genetics is Hand Stand Push Ups (HSPUs) or weighted HSPU and full ROM HSPUs once they get too easy. My shoulders have blown up from the HSPUs, very pleasant surprise for me as I never got much benefit out of presses and various laterals
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you military ress tons of weight, but have small delts because.........PRESSES DONT BUILD BIG SHOULDERS!!!!!!!!.....they build "front delts". which basically are only seen when they are overpowering a chest..
start with rear delts...high reps. then do 3-4 movements for side delts. if you want...finish up with a set or two of presses.
hahahahahahahahahha...an other good post to laugh at!!! thanks
8)
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before and after shots have shown a bigger difference than i thought...
guess some things just grow faster that others here lately...*shrug*
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Must agreed with Overload. Overhead pressing (BB or DB) is one of the prime mass builder for the whole shoulder girdle. Maybe Candidate2050 is speakng from past failures when it comes to building delt's. What can over develop the anterior delts is way too much bench & incline movements. As we all know, benches are mainly a front (and to a lessee degree, laterial head) delt and tricep movement.
Handstand pushup's minic overhead pressing, but with a different slant and muscle involvement. They can be even better if preformed between two boxes, benches, blocks, etc for a fuller ROM. They do keep the tension on the shoulder area quite well throughout the exercise. Some people don't care for the rush of blood to the head while doing reps. And, for some, the adjustment to the breathing pattern. The great Paul Anderson included handstand presses, from time to time, to help his pressing strength. Good Luck.
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A lot of solid advice here. I just wanted to add to it. For me what has worked is regardless of the order I do the exercises in on that particular day, I do high reps for laterals (meaning 10-15) but even though I go to failure I still use a controlled and slow movement during the positive part of it, then hold at the top for a second or two and use a slow negative for each rep. For power type exercises I usually go in the 6-12 rep range and I "explode" still using good form and control the negative.
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you military ress tons of weight, but have small delts because.........PRESSES DONT BUILD BIG SHOULDERS!!!!!!!!.....they build "front delts". which basically are only seen when they are overpowering a chest..
start with rear delts...high reps. then do 3-4 movements for side delts. if you want...finish up with a set or two of presses.
this is the dumbest post i've ever read.
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synthol ;D
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candidate, not to piss you off but i have to disagree.....its ok to do a workout like that once in awhile, or to start with rear delts but neglecting presses is a bad move i think. unless you are injured, or your shoulders are ahead of the rest of your physique.
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I would suggest attacking all three heads of the shoulders. one pressing movement. side laterals, bent laterals and somekind of front raise.
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Very good suggestion.
One that maybe a few others could use as well (f****, et al)
YIP
Zack
Zack, problem is this- in regards to asking the same questions over and over in the training forum. How many question are there to ask? I need to bring up my chest, triceps or shoulders, hamstrings, lower back etc.. There are only so many questions to ask about building muscles before you gotta recycle the same ones. :)
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update on this...
all it took was a change of grip to the widest i could possibly handle...as par a suggestion i got in a pm