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2009/01/01, 07:23 AM
I have a question to throw out there. And that I do exercises like overhead press, side lateral raises, front lateral raises and shrugs with barbell. Now my shoulders don't seem to be developing they are getting stronger but what can I do to get some muscles to show. I have been working out for 4 years now. Any suggetions would help.
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2009/01/01, 11:06 AM
Rep range? number of sets? how many exercises per workout?
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2009/01/02, 04:50 AM
I do 4 sets at 10-12 reps per exercise. 5 exercises each time. Over head press, side lateral raises, front lateral raises, bent over lateral rasies, and last shrugs.
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2009/01/02, 07:57 AM
Try dropping your rep range to 8-10 and do a dropset or go to failure the last set of the presses You could work in some dropsets on the lateral raises, too. My current shoulder routine is this:
Superset
Overhead db press reps 10, 10, and then a dropsset of 10/10/10
smith machine shoulder press 10, 10, and then a rest/pause set
Superset
alternating front/side laterals 20, 20, dropset of 20/20/20
seated laterals 3 sets 12
Superset
reverse flye pec dec 12, 12, dropset 10/10/10
prone supermans 12, 12, dropset 12/12/12
We are building up my shoulders and I have seen some good esults with this routine. I don't currentl do shrugs because my traps were getting too big too fast :p But you could work in a superset of db shrugs and bb shrugs at the end.
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A man of sense is never discouraged by difficulties; he redoubles his industry and his diligence, he perseveres and infallibly prevails at last.
Lord Chesterfield
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2009/01/02, 11:17 AM
heavier weight, eat more protein.
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-always wanting more often gets in the way of living for anything at all-
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2009/01/02, 08:06 PM
I know there's a bodybuilding dogma of lifting in the 6-10 rep range to build muscle but I honestly got the best results lifting in the 1-3 rep range.
Also out of all the exercises you listed, only 1 is a compound exercise that does anything for size or strength gains.
Push Presses
Jerks
Push Jerks
Strict Presses
Side Presses
Bentover Presses
what can you do in any of these exercises? I would be willing to bet that you cant overhead press even 200 lb...standing on your two feet....
Pick 1 of these exercies per week...and go hard..
e.g.
Push Presses:
5x3, 2x8
you can throw the other 'exercises' for prehab effects/muscle balance..etc...point is...all of the muscles you trying to work individually work their ass off while you're trying to lift maximal weights...
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2009/01/07, 01:12 PM
Ask KA...his are perfection...meaning...he's worked hard...would have good advice.
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