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2005/01/26, 12:56 PM
bigandrew (or anyone else),
This is my shoulder routine:
Wednesday: (worked before triceps)
- military press 4 sets
- arnold press 4 sets
- lat raises (db or machine) 4 sets
- upright rows 4 sets
- shrugs
Q: My question is, should I replace the arnold presses with let's say a rear delt machine flye since I just did the military presses or should I just stay with my current routine?
If I should stay current, when should I do the rear delt machine flye; on back day? Does anyone else have a suggested routine to add mass to the shoulder muscles?
Input is much needed please!
Thanks!
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2005/01/26, 01:05 PM
pretty nice workout. myself im a 17 yr old kid, i turn 18 in 3 weeks, i lift every day of the week plus endure 3-4 hr school baseball practices everyday of the week (lil bout myself).
shoulders along with legs are my favorite body parts, probably bc their my best.
what i do when i do shoulders fay is:
-4 sets of dumbbell shoulder press A( pyramid up in weight)
-4 sets of lateral raises ( sitting down or standing)
-4 sets of frontal raises ( sitting down)
-3-4 sets of high pulls
- and i end it with 3-4 sets of hammer curls
i have seen progressive but steady growth in using this routine, i try to switch it up about every few months tho. gl with ur exercises :)
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2005/01/26, 01:06 PM
pretty nice workout. myself im a 17 yr old kid, i turn 18 in 3 weeks, i lift every day of the week plus endure 3-4 hr school baseball practices everyday of the week (lil bout myself).
shoulders along with legs are my favorite body parts, probably bc their my best.
what i do when i do shoulders day is:
-4 sets of dumbbell shoulder press A( pyramid up in weight)
-4 sets of lateral raises ( sitting down or standing)
-4 sets of frontal raises ( sitting down)
-3-4 sets of high pulls
- and i end it with 3-4 sets of hammer curls
i have seen progressive but steady growth in using this routine, i try to switch it up about every few months tho. gl with ur exercises :)
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2005/01/26, 02:42 PM
just my 2cents....but i'd do upright rows first....just because it get blood flowing to shoulders, and help warm them up before heavy pressing. I don't like just going head 1st into militaries. Again just my opinion.
The arnold presses are very good however I would maybe do 3 sets.....since you just did heavy barbell, before that.
heres my old shoudler routine.....add or take out anything you dislike.....
up right rows 4sets (12-6)
military press bb 4 sets (10-5)
*db 21s x3
shrugs x4 (12-6)
arnold presses 2x failure ( standing)do till form breaks
* done by doing 7 rear lateral raises,7 side laterals, 7 front raises......back to back.
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My drinking squad, has a cheerleading problem!!
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2005/01/27, 10:30 AM
My opinion, would be, do one or the other, Military press, or Arnold Press. Maybe swap it up, by alternating these each week, to avoid redundancy, and also hopefully your body won't get use to you doing the same workout. unlike BigAndrew I like to do this movement first, and then follow up with upright rows. But thats because I like to have as much energy as I can, to get up the heaviest weight I can. I always do a cardio warmup, and light stretch, and do one light set before throwing the weight up mind you.
I would def say add in a rear delt lift, either reverse fly's, or bent over raise's with Dumbbell's. You want to hit all of your shoulder, it will promote more growth by stimulating more of the muscle.
Just a suggestion:
- 3-4 sets Military press
- 3 sets upright rows
- 3 sets seated Lat raise's
- 3 sets standing front raise's
- 3 Bent over (or reverse Fly machine) rear delts
- 4 sets Barbell Shurgs
This way you are doing the same amount of sets, but hitting your shoulders more completely, and working all the heads.
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2005/01/27, 11:36 AM
Seems to me like you may be due for a little thing I like to call "overtraining". There's really no need to pound your shoulders that much week in and week out. Doubling up the press movements is a sure fire way to cause early fatigue, which may lead to a poor rest of your workout. Also, it's important to consider that you work your shoulders at other times of the week. The deltoid muscles are agonists of chest and back workouts. So really, if you push them that hard during one day of the week, they may affect other body part workouts. Just my two cents...
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2005/01/27, 02:17 PM
Thanks for the input guys.
I've decided to drop either the military or A. press and include a rear deltoid exercise instead!
Many more questions to come... =)
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2005/01/27, 03:14 PM
If you're going for mass:
1. Do shoulders on their own day, not with triceps. With all of the different angles that the muscle group operates with, dedicate a full workout to them.
2. Drop the raises; they're better for shaping. The best thing for putting mass on the shoulder girdle is the military press. Start out with a good warm up (i.e. empty bar) and work up from there. Take your time, and do multiple sets if necessary. By the end of the routine, you should be fairly heavy, 6-8 reps, and with perfect form. Everything else after this will just to finish the shoulders off.
3. If you want to develop a nice connection of mass between the shoulders and the lats, do rope pulls to the face with a cable machine - moderate weight and reps (almost to failure). Plus, it will help develop your strength on the same plane as the bench.
4. Upright rows. Keep your elbows above your wrists at all times. Same rep/weight scheme as #3.
5. Shrugs with a barbell. Fairly heavy, no rolling of shoulders, and no leaning your head foward. Just imagine that you're saying "I dunno" while you're doing them...LOL
6. To help alleviate the pain and cramping that you should be feeling by now, do some light Arnold's or presses on a machine. This will help get blood to the burning shoulder group.
Best of luck.....
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Michael
100% AMMONIA SNORTIN, ANGER MANAGEMENT CLASS FAILING, BIG IRON LOVIN, FACE SLAPPIN, HEAVY METAL LISTENIN, CHALK CLOUD MAKIN, GUM BLEEDIN, SCABBY-SHINNED, LEATHER PALMED, BLOOD-SHOT EYED, KNEE WRAP WEARIN, RIP IT UP OFF THE FLOOR, DO OR DIE TRYIN, FAILURE IS NOT AN OPTION, BAR BENDIN POWERLIFTER. You got a problem with that?
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2005/02/01, 05:33 PM
Thanks rev8ball
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