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2004/11/25, 05:49 PM
what is the best way to train shoulders for you?
-a lot of reps (10-12)? low reps (6-8)?
-how many sets? 9-12 or 12-16?
-heavy or a weight you can lift by yourself?
-once or twice a week?
-train shoulders like primary muscle or work it like secondary? (only shoulders or back/shoulders chest/shoulders?
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2004/11/25, 06:24 PM
when I have it my way I train shoulders by them selves, however during school year I have to switch to a 3 day, where I do them on back day. aaand i do my 3 shoulder excercises beofore my 3 back ones, cause shoulders usually take more effort, intensity wise than back.
I keep my reps from 10-4
Weight that I can handle for that many reps once a week.
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2004/11/25, 08:13 PM
I think I get the best results if I do burnouts. I think that's what they're called. It's when you do like 10 reps with heavy weight, then you immidiately go to 10 more reps with lighter weight and so on. At least I think this is what is getting me sore the next day. I can really feel the burn while doing it and I love it.
DX
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2004/11/25, 08:17 PM
I get the best results going as heavy as I can on presses lighter on laterals and very heavy on shrugs. Rep range differs week to week, mainly 10-6 and once a week.
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/11/25, 08:28 PM
i'm with mutt on this one. i've found that then same thing is what works best for me.
i typically pyramid my heavy sets for my presses, usually 10-8-6-6, then do 10-12 reps on the laterals/rear delt flyes with lighter weights that allow me to ensure that i'm using proper form. on shrugs i go as heavy as my grip will allow and usually perform 8-10 reps.
i don't work my shoulders more than once in a 7-day period and i will sometimes do forearm work on my shoulder days.
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i wish you ill, ice-t.
margarine is a liar who announces, "i am butter!"
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2004/11/26, 12:08 AM
First off if you can train shoulders separately then it's the best way....but I think back/shoulders is 2nd best alternative...training it with chest...makes your shoulders too tired for a real heavy workout...or vice versa...
I think 3-4 exercises work best along with 3-4 sets per exercise
I like to start with Sitting DB or barbell Presses
...to hit all 3 heads of the shoulder...some days i do a warm up set....some days i jsut go to the real sets...depending if i feel i am warmed up...
so (8, 6 , 4)
then I do heavy DB lateral raises while bending forward
(8, 6, 4)
or machine that's reverse pec-deck fly for delts...as heavy as I can...
(12, 8 , 6, 4)
I also might throw in front DB raises (8,6,4)
I also like to do drop sets
I also started doing exercise for rotator cuff...lying on the bench 1 arm at a time...and it's starting to help my weak shoulder...
I stopped doing shrugs altogether and might occassionally do it with a very heavy deadlift ...i found that deadlifts train both traps and forearms extremely well...so i don't train them separately...
I train them once every two weeks along with every other bodypart...I think best is probably once a week because you rely on shoulders when you do chest and triceps....so once a week is perfect to not overtrain them..
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2004/11/26, 09:54 AM
I am also with Mutt on this one. It only makes sense to get your heavy compound type movements in early, while you are strongest. This works the entire shoulder girdle. Such as standing/seated olympic bar militaries or dumbbell militaries. Then follow up with your medial and rear delt work with a more strict lighter weight(as they are used alot, and can well be overtrained, plus they are very small even though 3 heads). Follow with heavy shrugs, and thats it.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/11/26, 05:26 PM
yep...compound movements should be done first...however i think pre-exhaustion has its uses as well..if lets say you have no spotter and you don't wanna go too heavy...then you could do isolation exercise(s) first and then use weight with which you can max out safely without a spotter...worked like a charm for me a while ago when I had no spotters at my disposal...noone at 24 hrs fitness gyms at 2 am go figure...
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