i really want to focus on building up my shoulders. i've made nice gains the last year on my arms, chest, and even got the six pack i wanted... but i still not satisfied with my shoulders. so.. what tips do you guys have for getting big broad shoulders?
what kind of routone do you suggest? how many days a week? higher weight, lower reps for size? what excersises are the best? and anythign else of course...
thanks a ton guys.
I'll defer to the others for rep ranges and frequencies, but I've had a lot of success with working the side delts hard.
My shoulder routine is once a week, and usually consists of 3-5 sets of Arnies followed by 3 longer sets (8-12 reps) of standing side laterals.
I also make sure to work the rear delts, at least one exercise for those, 3 longish sets. Usually face-down incline laterals, sometimes face pulls as well.
come on built you have to do seated barbell military press! my favorite of all lifts
after that i normally do arnies, 3 sets of 6-8
followed by front shoulder raises (with those 70-100lb straight bars)
then side shoulder raises
this is almost all of my routine, im trying to get more rear-delt work in though..
i'm a firm believer in working the delts back to front. that is, make the rear delts the #1 priority, then the sides, then the front. delts are easily distorted and can become lopsided and "front-heavy" from pressing movements like bench, incline, etc... i found that prioritizing from back to front has made my delts rounder and more balanced.
as for excercises, i like the rear-pec dec machine, bent laterals, and side laterals supersetted with DB presses. good luck!
Last edited by squat it all!; 10-05-2005 at 02:41 PM.
i prefer seated bb miltary press
i also add arnolds to my routine superset them with side lat raises as well
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Anybody like standing militaries?
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no.Originally Posted by BG5150
I do. But, when I'm working out in my basement the ceiling becomes a limiting factor... With my arms extended all the way over my head I become too tall to fit into my basementOriginally Posted by BG5150
standing militaries are horrible for me, i sway all over and am more focused on staying in one position then pushing the weight up, there is NO advantage to them over doing them seated. some argue taht it takes pressure off of your spine to do them standing...but i also think they underestimate the strength of the spine
I think that also depends on what kind of weight you're using. Someone that can press like 300lbs for reps seems more vulnerable then someone who presses say 150 for reps (using arbitraty examples). The fact of the matter is, doing them standing does take pressure off the spine which doesn't seem like a bad thing. That being said, I end up doing them seated most of the time anyway due to my ceiling being too low to do them standing and my spine seems to be fine...Originally Posted by greathuskie
Last edited by cosmicdebree88; 10-05-2005 at 08:52 PM.
I love them. Great movement. I don't do them as strict as I am supposed to be. I put one foot a bit infront of the other. A classic military has feet together, or heels touching.Originally Posted by BG5150
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I'm gonna start doing standing bb militaries for the first time later on during the week.
I've been doing seated db or bb for a long time. It's so much easier to cheat and turn that exercise into a pseudo-incline press movemnt.
I also just started doing Arnold's, definitely a great exercise for the delts.
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Wouldn't that work more stabilizer muscles?Originally Posted by greathuskie
Yes! Standing overhead press movements are better than 95% of the stuff you can do in the gym for functional upperbody strength because in addition to great shoulder/trap/tricep strength and size, your whole core gets a workout as well. Its awesome for balance to.Originally Posted by Mad Martigan
Last edited by Meat_Head; 10-05-2005 at 09:23 PM.
So I should start busting them out like Lattimer in The Program?Originally Posted by xMeat_Headx
hahha +10 for referencing lattimerOriginally Posted by Mad Martigan
if you guys want to do standing by all means go for it, i personally dont feel safe doing them that way, due to the swaying and whatnot, and im not trying to work core or other stabilizers, im trying to work shoulders, if i want to work core ill do that....
That's kinda what I figure. I do heavy squats and deads. My core gets worked plenty.
Isn't this where Anthony chimes in and says:Originally Posted by Jensen
"Gain 50 lbs"
Just pick a shoulder press and focus on increasing the weight as much as you can.Originally Posted by Jensen
Lets say you can military press 230lbs. You've always done it seated with your back supported. Now lets say you want to enter a strongman competition, or overhead press something heavy to save someone's life... Your core strength and stability is only good enough to support your shoulders pressing heavy weight in a seated position, leaning back against a support. Therefore if you try it standing, your deltoids and triceps might very well be strong enough to lift that heavy weight, but you'll fall over/strain a muscle/pull a muscle/drop the weight on yourself because your stabilizers are weak and because you don't have the balance and stability to support that weight while standing.Originally Posted by greathuskie
"You are only as strong as your weakest link" comes into play here. Its kind of like doing only leg press and leg curls for your thighs. Your quads and hamstrings will get bigger and stronger, sure, but if you try to squat or deadlift something off the ground you're likely to injure yourself and you won't be able to lift any significant amount weight compared to your leg press/curl strength.
If all you care about is size, none of that really matters. If you have any interest in being able to apply that strength to everyday activities or a sport, you need to teach and train your body to work as a single unit.
Oh by the way, if you are worried about your stabilizers holding back your shoulder progress in standing presses, don't be. The men who have the biggest and strongest delts in the world focus almost exclusively on standing press variations in their training - strongman competitors and olympic lifters.
Last edited by Meat_Head; 10-06-2005 at 03:04 PM.
I recently took standing presses a bit further and started working clean and presses into my should workout. I really like them.
hmmm interesting input...i might have to give it another try to see how it goes with lower weights
anyhow, i lift mostly for muscle mass more then strength (though getting stronger is a GREAT side effect ). as far as shoulders go mine are progressing somewhat nicely, though lack of a great diet (college food...limited on what i can eat) might not be helping any
i will take your advice into consideration and possibly adjust my routine a bit (as if it doesnt change enough)....