Massive Shoulders In A Matter Of Minutes - UK-Muscle Body Building Community

21inchbiceps · 08-11-2006, 11:09 PM

If you’re looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round “cannon ball delts” will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for. Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.

The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear). These heads can be stimulated in the gym using two different movements: an overhead press and a raise.

The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice. Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest. I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.

The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look. Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.

When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It’s very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work. Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads. The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won’t hurt, but you should try to minimize the volume as much as you can. The key to massive shoulders is quality, not quantity.

Here are a couple of sample shoulder routines that you can use:

1) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps

If you insist on performing isolation exercises for the front and rear heads, you can use this routine:

2) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise – 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps

There you have it. All sets should be taken to complete muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.

Happy shoulder training!

**hackskii** · 08-11-2006, 11:44 PM

Well, I do like to do a little rear delt work in there myself.

nick500 · 09-11-2006, 12:38 AM

hmmm 'Massive Shoulders In A Matter Of Minutes' - the only way i see doing that is synthol

**hackskii** · 09-11-2006, 02:41 AM

Quote:

Originally Posted by nick500

hmmm 'Massive Shoulders In A Matter Of Minutes' - the only way i see doing that is synthol

Oh man, you are oh so much subtle than me..........:rolleye11

megatron · 09-11-2006, 01:31 PM

"All sets should be taken to complete muscular failure where no additional reps can be completed using proper form"

One bodypart I would hate to fail is shoulders, rotator cuff injuries anyone?

Tatyana · 09-11-2006, 03:39 PM

Quote:

Originally Posted by megatron

"All sets should be taken to complete muscular failure where no additional reps can be completed using proper form"

One bodypart I would hate to fail is shoulders, rotator cuff injuries anyone?

You also need a partner to do that, which not all of us have all the time.

I haven't had a rotator cuff injury, but I have heard that these 'scare crow' exercises work to prevent them.

Really light weight, dumbells, held in a similar position as when you are on the negative of the military press.

Instead of pressing up, you drop your hands forward till parallel with floor and then back up again. Fairly high reps.

x
x
x

T

fits · 09-11-2006, 03:43 PM

i like upright bar rows for shoulders too....

**hackskii** · 09-11-2006, 04:17 PM

Quote:

Originally Posted by Tatyana

You also need a partner to do that, which not all of us have all the time.

I haven't had a rotator cuff injury, but I have heard that these 'scare crow' exercises work to prevent them.

Really light weight, dumbells, held in a similar position as when you are on the negative of the military press.

Instead of pressing up, you drop your hands forward till parallel with floor and then back up again. Fairly high reps.

x
x
x

T

I do these, they are called Cuban rotators.
You have to like suck your stomach up and stick out your chest to do them right.

trickymicky69 · 09-11-2006, 11:17 PM

i definitely like to train rear delts as i find a lot of bbers have rounded shoulders from all the pressing and pushing they do. plus it helps to hit the rhomboids as well

**hackskii** · 10-11-2006, 12:41 AM

Quote:

Originally Posted by trickymicky69

i definitely like to train rear delts as i find a lot of bbers have rounded shoulders from all the pressing and pushing they do. plus it helps to hit the rhomboids as well

To this I entirely agree.....totally........

fits · 10-11-2006, 08:44 AM

Quote:

Originally Posted by trickymicky69

i definitely like to train rear delts as i find a lot of bbers have rounded shoulders from all the pressing and pushing they do. plus it helps to hit the rhomboids as well

I dont find this, i find that if i want width i go for DB side lateral raises and upright rows (along with OHP). I thought training rear delts was more for thickness? Saying that when ever i have trained shoulders with isolation execises i will always have a rear delt move in there.:lift:

Toregar · 14-11-2006, 07:32 PM

If you neglect rear delts for a long period of time, you're only increasing your risk for shoulder injury. Having powerful anterior and lateral heads, along with weak posterior heads, is a no-go, imo. However, I believe you can get away without doing the rear delts until you've put on a decent amount of mass. Rows/Deadlifts will help to beef up the area where your rear delts tie in to your back. That's just for me though ... If you have shoulder problems, best to hit all 3 heads.

As hacks and trickey said, too ... They are exactly right in saying a lot of BBers have a rounded look to them. They neglect rear delts, which help keep the shoulders pulled back. Also, strong rear delts are crucial in the bench press ... So, strengthening those rear delts, will in effect strengthen your chest, which will make you an even bigger BBer

**hackskii** · 14-11-2006, 07:56 PM

My injury was muscle imballance.

Now I do two bent over rowing type exercises using diffrent angles and my shoulders are almost 100% healed up.
I do isolate them on shoulder day too.

GINGER-GOAT · 15-11-2006, 05:08 PM

i dont have a training partner and i wouldnt want one.i do giant sets for shoulders and stay intense with a matter of 30seconds rest inbetween sets.20sets for shoulder prymiding up starting reps 15,12,10,6.massive!!!!

**hackskii** · 15-11-2006, 05:58 PM

20 sets for shoulders?
Can you explain this?

08-11-2006, 11:09 PM	#1 (permalink)
21inchbiceps Newbie Trainer Join Date: Nov 2006 Posts: 3	Massive Shoulders In A Matter Of Minutes If you’re looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round “cannon ball delts” will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for. Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body. The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear). These heads can be stimulated in the gym using two different movements: an overhead press and a raise. The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice. Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest. I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level. The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look. Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position. When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It’s very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work. Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads. The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won’t hurt, but you should try to minimize the volume as much as you can. The key to massive shoulders is quality, not quantity. Here are a couple of sample shoulder routines that you can use: 1) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps If you insist on performing isolation exercises for the front and rear heads, you can use this routine: 2) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps Standing Front Dumbbell Raise – 1 set of 10-12 reps Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps There you have it. All sets should be taken to complete muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed. Happy shoulder training! Last edited by Pscarb; 09-11-2006 at 07:38 PM. Reason: link

08-11-2006, 11:44 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,023	Well, I do like to do a little rear delt work in there myself. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-11-2006, 11:17 PM	#9 (permalink)
trickymicky69 Wondering how people have the time to do all this over-complicating Join Date: Oct 2004 Location: sunnyside up Posts: 1,284	i definitely like to train rear delts as i find a lot of bbers have rounded shoulders from all the pressing and pushing they do. plus it helps to hit the rhomboids as well __________________ 'those who look but do not see, go away no wiser than whence they came"

14-11-2006, 07:56 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,023	My injury was muscle imballance. Now I do two bent over rowing type exercises using diffrent angles and my shoulders are almost 100% healed up. I do isolate them on shoulder day too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-11-2006, 05:58 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,023	20 sets for shoulders? Can you explain this? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-11-2006, 12:38 AM	#3 (permalink)
nick500 Eating expert Join Date: Dec 2005 Location: Bristol Posts: 130	hmmm 'Massive Shoulders In A Matter Of Minutes' - the only way i see doing that is synthol

09-11-2006, 01:31 PM	#5 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,745	"All sets should be taken to complete muscular failure where no additional reps can be completed using proper form" One bodypart I would hate to fail is shoulders, rotator cuff injuries anyone?

09-11-2006, 03:43 PM	#7 (permalink)
fits Getting HUGE! Join Date: Feb 2004 Location: East London Posts: 1,340	i like upright bar rows for shoulders too....

14-11-2006, 07:32 PM	#12 (permalink)
Toregar Progressing Join Date: Apr 2006 Location: Ohio Posts: 181	If you neglect rear delts for a long period of time, you're only increasing your risk for shoulder injury. Having powerful anterior and lateral heads, along with weak posterior heads, is a no-go, imo. However, I believe you can get away without doing the rear delts until you've put on a decent amount of mass. Rows/Deadlifts will help to beef up the area where your rear delts tie in to your back. That's just for me though ... If you have shoulder problems, best to hit all 3 heads. As hacks and trickey said, too ... They are exactly right in saying a lot of BBers have a rounded look to them. They neglect rear delts, which help keep the shoulders pulled back. Also, strong rear delts are crucial in the bench press ... So, strengthening those rear delts, will in effect strengthen your chest, which will make you an even bigger BBer

15-11-2006, 05:08 PM	#14 (permalink)
GINGER-GOAT barrr barrr! Join Date: Nov 2006 Location: feild Posts: 71	i dont have a training partner and i wouldnt want one.i do giant sets for shoulders and stay intense with a matter of 30seconds rest inbetween sets.20sets for shoulder prymiding up starting reps 15,12,10,6.massive!!!!