Results 1 to 8 of 8

Thread: shoulders falling behind - check my routine pls

  1. #1
    Wannabebig Member
    Join Date
    Oct 2011
    Posts
    23

    shoulders falling behind - check my routine pls

    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

    Thanks

  2. #2
    Senior Member ZAR-FIT's Avatar
    Join Date
    May 2011
    Location
    Rahway NJ
    Posts
    202
    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.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

    Follow my Workouts - http://www.wannabebig.com/forums/sho...olume-Workouts

    http://www.atlargenutrition.com/

  3. #3
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    What does the rest of your routine look like?

  4. #4
    Wannabebig Member
    Join Date
    Oct 2011
    Posts
    23
    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

  5. #5
    Wannabebig Member
    Join Date
    Feb 2012
    Location
    Canada
    Posts
    0
    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

  6. #6
    Senior Member RichMcGuire's Avatar
    Join Date
    Nov 2006
    Location
    Michigan
    Posts
    2,232
    guess you could try block specialization. But it looks like you're getting plenty of work for a small muscle.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  7. #7
    Senior Member
    Join Date
    May 2007
    Location
    in the mountains
    Posts
    854
    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.

  8. #8
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    94
    Quote Originally Posted by ZAR-FIT View Post
    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.
    Same here, I will sometimes throw in some Smith Machine or other machine press at the end of a workout for volume - but for my primary exercises I always like to use DB's when training shoulders (deltoids).
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

Similar Threads

  1. Changing up my back / shoulders routine
    By ApieceofMEAT in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 07-24-2010, 07:59 AM
  2. Shoulders falling behind?
    By Tumbler in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 06-08-2008, 12:31 PM
  3. Is there a BGB-type routine for shoulders....
    By phatmonky in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 03-20-2007, 11:49 PM
  4. shoulders routine
    By dasher in forum Bodybuilding & Weight Training
    Replies: 16
    Last Post: 02-03-2005, 07:56 AM
  5. Chest, Triceps and Shoulders routine
    By Victor in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 09-22-2002, 07:28 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •