So I feel that my shoulders/traps are falling behind in progression compared to the rest of my body and was wondering if maybe my routine was too blame, too much too little idk let me know what you think
Arnold Press - 1 Warmup set, 3x8
Smith Military press - 4x8
super set w/ plate shrugs
Rope Face Pulls - 3/4x10
Front Plate Raise 3x10
Super Set Plate Rotate (these tear me up) 3x10
Upright row - 4x8
Heavy shrugs - 3x8
Then depending how much I have left in the tank ill do 2x10 of rest pause hammer strength military press
Any help is very appreciated
Try substituting the Smith Press with Dumbbell Press. I feel like i always get more out of seated DB than smith. Just moves easier and i can focus much better on squeezing my shoulders throughout the set.
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What does the rest of your routine look like?
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 172.5kg (380lb)
D: 227.5kg (502lb)
I'm at work so I don't have time to write out my whole week of set/reps and excersises but I can do that later. Basic overview though for my week is
Monday - Chest / Bi's
Tuesday - Shoulders/Traps
Wed - Legs
Thursday - Back / Tri's
Friday - Rest
Saturday - Rest
Sunday - Depending on how recovery is coming along for the week I'll start Chest / Bi's a day early and rinse and repeat following the same setup just everything will shift a day or 2
langadang, Agree with Zar first, secondly;
read your program and first thing I noticed is I might have missed them, but no laterals of any kind? I find them to be very important, whether cable or dumbells. A little trick with grip on your upright rows you may already know, but closer the grip, elbows high tend to hit traps and neck better. widen the grip a little on your uprights, and it will hit your lateral part of delts, but be careful not to go to heavy. the shoulder width or a little less will also bring out some separation between the traps and delts, which looks great and gives that trap bulging through the t-shirt look...lol you know what I mean. These are what I call appearance tricks, but your shoulder shape will change quickly by varying these grips. One last thing, I would substitute these for something else in your routine, because unless you're running some gear, or eating and supplementing very well, I think, and this is just my opinion, I think you are close to overtraining your shoulders. I know heavy weights supposedly make big muscles, but I have always found a little higher reps and good safe form prevents shoulder problems, and results in better shape and appearance of the delts. just my 2 cnts
guess you could try block specialization. But it looks like you're getting plenty of work for a small muscle.
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How about every other Monday instead of chest, do standing military barbell presses, DB, etc and save the chest for Tuesday. This way you're hitting the shoulders when fully rested.
Last edited by blackboard; 04-16-2012 at 01:07 PM.