Best shoulder routine

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mrhtbd

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How do I make my shoulders grow?
1. Don't go to failure, period!
Going to failure on shoulders is riduculous, they are a small muscle group and have the unique distinction of being both a pushing and a pulling muscle group.
Here's the best combo I have used in the last 25 years.
1. Seated behind the neck press. Wide grip, 5x5 with whatever weight makes you struggle the last two sets. Use the same weight throughout all 5 sets
2. standing high pulls, preferably with a smith machine (less swinging, better line, more specific emphasis on the shoulder muscles instead of the back). Do 5x8. Keep the weight no more than 4 inches from the front of your body, let your wrists "hang" and pull your elbows up to your ears. Always pull with the elbows with upright rows. Too many people turn this into a reverse curling movement=mistake.
3. Standing laterals using an olympic plate (10 pounders are sufficient). Hook your fingers through the holes and turn your thumbs forward and down at the top. Keep a slight bend at the elbow and go at least up to in line with your ears.
Why such a light weight? Because most people don't adequately work their shoulders and by going too heavy on laterals they inadvertently work their traps and other bigger muscles. The lateral delt is small, so in order to specifically work it, do your heavy stuff with the presses and rows, then you can finish the muscle with laterals.
PS: My shoulders are over 25 inches wide.
 
Good info.. I have noticed the emphasis on the delts with the lighter weights. The traps def get more work the heavier I go.. I just started this and am looking forward to seeing the difference.

How do you feel about drop sets with laterals? A friend loves doing them about every
4th or 6th week. He can never tell me why. A shock to the system is my best guess but I"m still not sure on that one. I just don't know how I feel about drop sets on smaller muscle groups..
 
preach..show me a guy that bench presses 400 lbs with terrible form and then show another dude that uses only 200 but brings the weight down in control ,holds it for 2 second and squeezes his pecs on the weight up rather than lifting it with his shoulders and tris and then tell me who has better pectoral development.
 
OKMEDIC said:
Good info.. I have noticed the emphasis on the delts with the lighter weights. The traps def get more work the heavier I go.. I just started this and am looking forward to seeing the difference.

How do you feel about drop sets with laterals? A friend loves doing them about every
4th or 6th week. He can never tell me why. A shock to the system is my best guess but I"m still not sure on that one. I just don't know how I feel about drop sets on smaller muscle groups..
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Drop sets are good every 5 or six weeks, no sooner, and I wouldn't be doing heavy barbell presses or rows on that day either. I used to do 12 sets of 8, 6 up and 6 down, up and down, up and down the rack. My top weight used was 65 lbs for 8.
I went from 30 up to 65 then back in 5 lb increments, but even then, I mostly noticed my traps doing the work. Doing this is good to tie in the delts to the neck.
 
For ME, I do NO exercises "behind the neck"...in fact, I used to do plenty of them back in the day (chins, presses, pulldowns) and believe that they, along with heavy wide grip benching wrecked my shoulders......when I do flat presses, I always use dumbells and do military press to the front....JMO, not hatin bitches. :cool:
 
BTN movements put a lot of stress on your rotator cuff. You can't go below "ear level" when doing any movement behind the neck, especially a push movement. Also, lat pulldowns (pull movement) should never be done BTN.
 
OLYMPIAN said:
preach..show me a guy that bench presses 400 lbs with terrible form and then show another dude that uses only 200 but brings the weight down in control ,holds it for 2 second and squeezes his pecs on the weight up rather than lifting it with his shoulders and tris and then tell me who has better pectoral development.
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if bodyfat is the same, the 400lb bencher is going to have development imo. The weight is too far spread apart, I bet rf can bench 200 for reps.
 
I don't like behind the head anything not a natural movement. Yea it builds muscle but not good
 
I'll keep my incline bench, rear delt raises .. thank you very much Mr. 25Incher
 
Thate said:
if bodyfat is the same, the 400lb bencher is going to have development imo. .
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Disagree..the 400 lbs bencher probably wont be able to lift that weight at a lower bf%..ive seen powerlifters diet and they dont look impressive at all


tell one guy that can bench press 400 lbs in the fashion i mentioned,,no one not even ronnie
 
Your comparison is apples to oranges then. Of course a bodybuilder is going to have a better build than a powerlifter.

You made it sound like two guys with similar weight and bodyfat, one reps 200 with good form the other reps 400 sloppy. The 400lb bencher will have the better build all day long if the variables are the same.
 
A guy that bench presses 400 lbs using momentum, mostly shoulders and triceps isnt gonna have a better chest than a dude that with 200 that feels each reps with his pecs, holds the negative for 2 seconds and brings it back up slowly..no way. It;s hard to explain but i bet most here wont complete 10 good reps with 225 in they do it like im trying to explain...elbows out completely, bring the bar down slowly (3-4) seconds to chest ( hold it for 2 seconds while flexing it) then start lifting the weight by squeezing your pecs...thats 1 rep ..repeat..then holla back .
 
shoulders are imo the biggest area for injury in a persons weight lifting history, you got the strength you think, so you rep it out, week in week out. but one day you look back and realize the shoulder is only 3 lil muscles. front rears and sides all have to be balanced. less is deffinitly more with delts, I bet most people could work out WITH LESS THAN 25LB DB'S for a year nice and slow 4 seconds up and 4 seconds down, and still develop consistently using progression. the last thing you want to do with your delts is overload the muscles and end up grinding the joints, once you go forward with joints you cant go back. delts are the most promising and yet the least forgiving of bodyparts. yet most people bite the bullet out of sheer ignorance and end up doing incline DB's for the rest of theyre lives and blame it on somthing other than theyre original ignorance
 
TECHNIQUE said:
shoulders are imo the biggest area for injury in a persons weight lifting history, you got the strength you think, so you rep it out, week in week out. but one day you look back and realize the shoulder is only 3 lil muscles. front rears and sides all have to be balanced. less is deffinitly more with delts, I bet most people could work out WITH LESS THAN 25LB DB'S for a year nice and slow 4 seconds up and 4 seconds down, and still develop consistently using progression. the last thing you want to do with your delts is overload the muscles and end up grinding the joints, once you go forward with joints you cant go back. delts are the most promising and yet the least forgiving of bodyparts.
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WOW.!!!! If u add all your posts as Siverback plus the ones under this gimmick account together, this one has to be the only post that actually makes sense..bravo.!!!


p.s..you still an idiot in my book...ROFL!!
 
OLYMPIAN said:
A guy that bench presses 400 lbs using momentum, mostly shoulders and triceps isnt gonna have a better chest than a dude that with 200 that feels each reps with his pecs, holds the negative for 2 seconds and brings it back up slowly..no way. It;s hard to explain but i bet most here wont complete 10 good reps with 225 in they do it like im trying to explain...elbows out completely, bring the bar down slowly (3-4) seconds to chest ( hold it for 2 seconds while flexing it) then start lifting the weight by squeezing your pecs...thats 1 rep ..repeat..then holla back .
Click to expand...

what about a guy who does 10 reps with 405 that are completed according to contest standards bro. what you are talking about doing with 225 is what I do as a final burn out set without the static hold at the end, and I still can't do 405 for 10.
 
I do behind the neck presses on a smith machine that angles back.
I force my shoulders forward and push up and back. By pushing back at the top, I have increased the flexibility of my shoulders immensely.

I am 49 years old and my shoulders are so flexible, I can stand straight with arms parallel overhead, and force my hands back ten inches behind my shoulders without bending my torso.

Most shoulder problems occur because people lack flexibility in their rotator cuffs. For starters, start with up and back shoulder rolls with arms outstretched to your sides and palms facing the ceiling. I do these in between sets of laterals with 40 lbs, then do my sets of smith machine behind the neck presses.
 
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