2 problems with my shoulders!!! - UK-Muscle Body Building Community

shorty · 22-03-2007, 11:14 AM

hey...if anyone could give me some advice

ive got two problems with my shoulders;

no matter how hard i train my shoulders, and no matter how much they looked pumped in the gym and hurt when im finished in the gym...they dont hurt the next day at all... unlike if i train chest..my chest is sore for at least 2 days.... i peronally think if it doesn't hurt the next day i aint working hard enough!

which brings me onto my next problem which is growth of my shoulders...or lack of it...i train my shoulders once a week sometimes twice within say 5 days of the first workout... and ive been working out for 2 years!

my diet is also clean but i feel it could be the training thats wrong!

heres my shoulder training

1 warm up and 3 working sets of 6-10 reps (depening on the weight)

Dumbbell press 65lbs
smith machine press 88lbs
side lat raises 25lbs
front raises 45lbs
bent over rear delt raises 25lbs
reverse peckdeck flye approx 100lbs

every few weeks i will throw in arnold presses, supersets and pyramid sets to mix it up!

so im gettin two exercises for at least two of the heads at the same time, two for the side heads and 2 for the rear heads of the shoulder.

Any tips or advice where im going wrong would be great!

PS When i get time i will post some pics up of my shoulders!

invisiblekid · 22-03-2007, 11:46 AM

Seems like a lot of work to me - add in benching and you are hammering your delts. Doing this twice per week as well is probably leading to overtraining.

DOMS isn't always a sign of growth - so just because you don't hurt, that doesn't mean you aren't growing.

How long have you been doing that specific routine? If you haven't changed it in 2 years then no wonder its stopped working. Have your lifts increased?

I struggled with shoulders for a while. IMO you can't beat a standing barbell over head press. Add seated dumbell press and maybe some lat raises. If you are worried about hitting rear delts specifically then post up your back routine. There is a fair chance you will hit them significantly there. You might wanna look into 5x5 to overcome plateaus?

shorty · 22-03-2007, 12:02 PM

Hey thanks for replying invisiblekid,

you,ve raised some good points...however ive used this routine more this year as my first year was getting to know the weights and excerises and so on...

the weight has increased beyond belief since starting at a new gym just after christmas... my strength is better than it was 2 months ago...and the routine like i say i do mix it up every few weeks... and some good gains have come!

i know the DOMS arent everything...but when i workout any other body part...i do feel it for the next day or so....back, chest, abs, legs, tris....everything but shoulders....???

i also do lat raises as i mentioned i dont do the standing barbell press... i will give it a go, instead of smith machine press!

my back routine i feel is good and i know myself that my rear delts need improving to give the full roundness of the shoulders....

Could you explain the 5x5 a little more please that sounds interesting????

invisiblekid · 22-03-2007, 12:35 PM

If the lifts are still increasing don't change a thing. It's highly likely that if you are doing the same rep range and more weight that you are growing!

Nine Pack · 23-03-2007, 08:40 AM

Quote:

Originally Posted by shorty

hey...if anyone could give me some advice

ive got two problems with my shoulders;

no matter how hard i train my shoulders, and no matter how much they looked pumped in the gym and hurt when im finished in the gym...they dont hurt the next day at all... unlike if i train chest..my chest is sore for at least 2 days.... i peronally think if it doesn't hurt the next day i aint working hard enough! The shoulder joint is so complicated, it is difficult to feel a specific soreness that you get on things like chest & triceps so don't worry.

which brings me onto my next problem which is growth of my shoulders...or lack of it...i train my shoulders once a week sometimes twice within say 5 days of the first workout... and ive been working out for 2 years! Whoa there! Waaaay too often. Do them once every seven to ten days MAX.

my diet is also clean but i feel it could be the training thats wrong!

heres my shoulder training

1 warm up and 3 working sets of 6-10 reps (depening on the weight)
Try doing just one set to failure, I am beginning to see why you are making no progress here.

Dumbbell press 65lbs
smith machine press 88lbs Why two types of presses? Too much, pick one each week only.
side lat raises 25lbs
front raises 45lbs
bent over rear delt raises 25lbs
reverse peckdeck flye approx 100lbs Again, why two movements on the rear delts? They are a tiny section of the muscle & can so easily be overtrained. I don't train my rear delt directly at all. It gets plenty stimulation from my back workouts.

every few weeks i will throw in arnold presses, supersets and pyramid sets to mix it up! Why not just strap a grenade to your shoulders bud! Seriously though, you need to back off & do one pressing movement, one side raise exercise & one shrug. Hit each one with a few warmups & just ONE failure set. Less is more my friend.

so im gettin two exercises for at least two of the heads at the same time, two for the side heads and 2 for the rear heads of the shoulder.

Any tips or advice where im going wrong would be great!

PS When i get time i will post some pics up of my shoulders!

shorty · 23-03-2007, 11:26 AM

Hey thanks Nine Pack - some sound advice there mate - cheers for that.... i never really thought that i could be over training my shoulders as they never really hurt and wasn't growing the way that i wanted! :doh: and by the sounds of it i need to seriouly review my whole work out plans!!!

ive had a think about the shoulder routine and heres what i'll start doing and monitor the progress, from you advice:

2 warm up set on each exercise (gradually getting heavier) on;

1x dumbell or barbell press (last set to failure)
1x side lat raises (last set to failure)
1x Front raises (last set to failure)

I do shrugs with my back!....and biceps with shoulders should this be the other way round????

its just after a back workout i find my lower back gives out first when im doing by bi's curls...hence i feel im may strain myself!

Anyway thanks for the good advice again...appreciate it mate! :hug:

22-03-2007, 11:14 AM	#1 (permalink)
shorty FREE PRO-PEP, FREE MASSAGE, FREE NANDOS WHOLE CHICKEN....life is good! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,927	2 problems with my shoulders!!! hey...if anyone could give me some advice ive got two problems with my shoulders; no matter how hard i train my shoulders, and no matter how much they looked pumped in the gym and hurt when im finished in the gym...they dont hurt the next day at all... unlike if i train chest..my chest is sore for at least 2 days.... i peronally think if it doesn't hurt the next day i aint working hard enough! which brings me onto my next problem which is growth of my shoulders...or lack of it...i train my shoulders once a week sometimes twice within say 5 days of the first workout... and ive been working out for 2 years! my diet is also clean but i feel it could be the training thats wrong! heres my shoulder training 1 warm up and 3 working sets of 6-10 reps (depening on the weight) Dumbbell press 65lbs smith machine press 88lbs side lat raises 25lbs front raises 45lbs bent over rear delt raises 25lbs reverse peckdeck flye approx 100lbs every few weeks i will throw in arnold presses, supersets and pyramid sets to mix it up! so im gettin two exercises for at least two of the heads at the same time, two for the side heads and 2 for the rear heads of the shoulder. Any tips or advice where im going wrong would be great! PS When i get time i will post some pics up of my shoulders! __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-03-2007, 11:46 AM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: 2 problems with my shoulders!!! Seems like a lot of work to me - add in benching and you are hammering your delts. Doing this twice per week as well is probably leading to overtraining. DOMS isn't always a sign of growth - so just because you don't hurt, that doesn't mean you aren't growing. How long have you been doing that specific routine? If you haven't changed it in 2 years then no wonder its stopped working. Have your lifts increased? I struggled with shoulders for a while. IMO you can't beat a standing barbell over head press. Add seated dumbell press and maybe some lat raises. If you are worried about hitting rear delts specifically then post up your back routine. There is a fair chance you will hit them significantly there. You might wanna look into 5x5 to overcome plateaus? __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

22-03-2007, 12:02 PM	#3 (permalink)
shorty FREE PRO-PEP, FREE MASSAGE, FREE NANDOS WHOLE CHICKEN....life is good! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,927	Re: 2 problems with my shoulders!!! Hey thanks for replying invisiblekid, you,ve raised some good points...however ive used this routine more this year as my first year was getting to know the weights and excerises and so on... the weight has increased beyond belief since starting at a new gym just after christmas... my strength is better than it was 2 months ago...and the routine like i say i do mix it up every few weeks... and some good gains have come! i know the DOMS arent everything...but when i workout any other body part...i do feel it for the next day or so....back, chest, abs, legs, tris....everything but shoulders....??? i also do lat raises as i mentioned i dont do the standing barbell press... i will give it a go, instead of smith machine press! my back routine i feel is good and i know myself that my rear delts need improving to give the full roundness of the shoulders.... Could you explain the 5x5 a little more please that sounds interesting???? __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-03-2007, 12:35 PM	#4 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: 2 problems with my shoulders!!! If the lifts are still increasing don't change a thing. It's highly likely that if you are doing the same rep range and more weight that you are growing! __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

23-03-2007, 11:26 AM	#6 (permalink)
shorty FREE PRO-PEP, FREE MASSAGE, FREE NANDOS WHOLE CHICKEN....life is good! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,927	Re: 2 problems with my shoulders!!! Hey thanks Nine Pack - some sound advice there mate - cheers for that.... i never really thought that i could be over training my shoulders as they never really hurt and wasn't growing the way that i wanted! :doh: and by the sounds of it i need to seriouly review my whole work out plans!!! ive had a think about the shoulder routine and heres what i'll start doing and monitor the progress, from you advice: 2 warm up set on each exercise (gradually getting heavier) on; 1x dumbell or barbell press (last set to failure) 1x side lat raises (last set to failure) 1x Front raises (last set to failure) I do shrugs with my back!....and biceps with shoulders should this be the other way round???? its just after a back workout i find my lower back gives out first when im doing by bi's curls...hence i feel im may strain myself! Anyway thanks for the good advice again...appreciate it mate! :hug: __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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