How do you guys train your shoulders?
I can't seem to get them sore.
my shoulder workout:
4 sets side laterals
4 sets barbell front raises
4 sets of bent-over rows
bent over row is for the back
upper chest freak
Soreness doesn't have anything to do with a good workout. It is not neccessary for growth.
Why do you not do shoulder presses?
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hmmm, i think you should drop the rows in favor of some OH presses
this is what i've been using lately and i'm sore for a couple of days afterwards
start off with 70 reps of side-lateral raises with a light weight just to get the blood flowing(used as a pre-exaust)
then i go into bradford pressed which is like millitary presses and behind the neck presses in one...you lower the weight to your chin in the front and bring it up so that your arms are at a 90 degree angle(wrist and elbow) and the barbell is just barely over your head and bring it back to your back and lower it to the bottow of your earlobe and that is 1 rep...bring it back to the front the same way and that is rep 2...you get the point
i do about 4 sets of that and increase the weight or you could drop sets...your preference
then i go in and do maybe 2 sets of DB presses with as heavy as i can go
after that you can go front raises and rear delt movements the order doesn't matter much, you may also want to throw in a set or 2 of side lateral raises here too
finally to finish off, i do 5 sets of shurgs going up in weight and start with the first set up to 20 reps and then 12,10,8,6 and then i take alot of the weight off and just rep it out and that is it
hope this helps some
How long have you been doing this routine for?
try changing your methods and going for heavier weight, lower reps - back to basics.
Aren't overhead presses for front delts only?
I always thought that when you do bench presses, it already worked your front delts so I took presses out of my shoulder day
Shoulder days are my worst days. I hate them
maxpain: That's sounds like a really good suggestion, I'll try it
Shocker: I've been doing this routine for a while. You could be right too. I think need more variety.
Find your 1rep max on dumbell presses.
Using 85% of that weight, do 3 slow sets to failure with medium tempo and perfect form and 1-2 minutes rest.
Immediately do 3 sets of side laterals slowly and pause momentarily at the top of the movement. (ie. don't throw the dumbells up)
Your rear delts should get enough workout on back day but if you want, you can do 1 set of bent over dumbell rows with your elbow out.
If that still doesn't work, you can experiment with higher intensity (drop sets, negatives, super slow) but not with every workout.
Check the articles at www.cyberpump.com for info on this.
soreness is not really an indicater of growth, but if you really need to be sore then i suggest you slow the movements down.......
bent lateral raise
2 seconds to lift the weight and 4 seconds to lower should do the trick..........if not you could always ask somebody to punch you repeatedly in the delts, that way you`re sure to make them sore..........
Are you growing ? If your answer is yes, don't worry about the sore, if not, change your training.
If you bench you don't need to do front laterals, it's just additional stress on your delts doing front laterals. Here's my routine:
Militaries: 8 6
Laterals 8 6
Rear Laterals 8 6
Shrugs 8 6