Big_Dan

sorry to keep clogging up the forum guys ,

My shoulder have always been small in comparison with the rest of my upper body ,
i train them hard every session , but dont seem be much growth ,
i know it takes time , but i was thinking about training shoulders twice a week maybe , only for a 4 week period , jus too shock some growth into them , i am currently taking anadrol aswell , as i stated in my other threads,
My routine would be some thing -
Monday - shoulders-
standing barbell press 4x6-8
seated dumbell side laterals - 3x6-8
barbell front raises - 3x6-8
up-right rows - 4x6-10

Friday - shoulders
Seated D/B or B/B - 4x6-8
cable side raises - 3x6-8
cable front raises - 3x6-8
shrugs - 4x6-8

, What u recon guys ?

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big

I would suggest that you focus on progressive resistance rather than anything else. Are you able to lift more weight each time you do a shoulder session, or are you lifting the same weights each time?

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beequeth

Mate, as Big says above.

I would also say if your able to do standing barbell press 4x6-8, you havent got enough weight on the bar.

I noticed by droping to 2 -3 rep sets at 90 - 100kg made a big difference to me.

Personally, I wouldnt bother with cable work, unless your at a advanced stage.

oaklad

maybe just stick to compound presses to add size to the delts

Porky Pie

You have a fundamental confusion on what you need to be doing to get big. I was like this for many years, so its not a criticism, just an observation.

Concentrate on getting stronger. Train once a week for shoulders. Do shrugs or deadlifts.

When you can dumbbell press 60kgs dumbbells for 8 strict reps, your shoulders will be as big as they will ever need to be.

TH&S

Amen to that.

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D: 220 | B: 110 | S: 170 | Target: 550

Big_Dan

Ok thanks

So something like -
Seated dumbell press - 3x4-8
dumbell side laterals - 3x8
front raises - 3x8
shrugs - 3x8

??

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MXD

Skrew the front raises imo, include something like hang clean and press, power snatches and high pulls.

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wogihao

Just concentrate on 2 exersises if you want to get realy strong with your overhead pressing.

train like a strongman and your soon get much much stronger in the overhead and probably your get some extra mass to - when you go back to your bodybuilding your be much stronger and thus will be able to get much bigger.


do 2-3 warmups (light get the blood flowing and work up to your double)

clean (1) push press (2)
clean (1) push press (2)
clean (1) push press (2)

then rest 10 mins

now you have 2 mins to do as many clean and push press with 60-70% of your max as you possibly can dont stop untill its impossible to continue (your at this point being sick as a dog or are comatosed on the floor).

so this is 1 clean to 1 press, you go from the floor with each one.

I did this with log lift and it was one of my most productive routines for strenght - i gained 20kg on my max log lift doing this.

if by some divine intivention you have some mojo left try some contenental cleans with the bar or regular cleans but no more pressing.

Big_Dan

cheers for that bro !! will give that a try !!

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wogihao

No worries, its good fun (in a weird sort of way).

BLUE(UK)

Only echoing the rest really....clean and press is the daddy of shoulder exercises if you want that 'powerful' look.

All i'd do is 5 sets of clean and presses working up to 3 heavier sets(below 4 reps) and then get on the seated dumbell presses for 3 sets of maybe 4-10reps.
Every second week do shrugs as well maybe.(i dont do many shrugs since my traps respond a bit fast in my opinion).

Get rid of all laterals etc until you have gained a good solid looking foundation or until you seem a bit stuck then throw some laterals in to pre exhaust them for a few weeks.