Genetically gifted arms but seriously lacking shoulders

[carverelli]

Left arm pic from a month or so ago, I try not to train the arms specifically but usually just do a few sets after back work(fir biceps) and chest( for triceps)


Bad thing is they overshadow my narrow shoulders( dam parents lol)

I recently changed up routine from wirking chest and shoulders together to working shoulders with traps( upright rows work both together)
I do dumbbell presses and barbell presses with dumbbell laterals and also cable lateral
Just started face pulls with rope as well. Any ideas for more shoulder width.

I envy a Doc Phoenix boulder shoulders

When done working my shoulders they ache from the pump

 

[Norsegod]

I have the exact opposite problem. I can get huge arm's, but I didn't train them for years so now they're lagging. My shoulders are wide as Fuck and it's mostly genetics in my case. I did put serious mass on them though. here's a shoulder routine to try...

Standing Smith machine presses 4x10
Dumbbell presses(seated) 3x10 super set w/
Ez-bar upright rows
Arnold presses 3x10 superset with seated side lateral raises
Front delt raises (standing)4x10 superset with side lateral raise(standing)
Barbell shrugs 4x10-15 superset with seated rear delt lateral
Dumbbell shrugs 3x20-25 superset with reverse pec deck
End with drop set of upright rows using plates(start with 45 plate, then 35 if they have them, then 25, all the way until you're using the 2.5s.

I realize it's a lot, but if you're cycling you'll be fine and I got my wide shoulders to become wider and flat out massive doing this.

The Smith machine presses should be alternated week to week with standing barbell presses as Smith puts a lot of stress on the joints

 

[snowpatrol123]

DB and cable laterals you mentioned are amazing. Old rotator cuff injuries bother me if I go too heavy on either, but my delts seem to respond best to high(ish) reps and especially drop-sets (20 laterals @ 35lbs, grab 20s for 12 more, 10s for 10 more) and so forth.

I do seated DB presses, and hang clean & press OR OHP depending on what I feel like - more so to build overall strength and work on my "strength standards" numbers though - they don't seem to do a tonne for me in the way of visible shoulder development. The stricter your form, the more you'll work delts (and tris) vs upper chest and other random muscles (traps etc)

I really started to notice my delt insertions becoming more visible when I bumped up the weight on internal & external rotations with horizontal cables. Again, nothing lower than 12 reps for me - YMMV.

 

[carverelli]

Thank you gentlemen, I'm always open to different exercises I haven't tried before

I especially like super sets and drop sets to shock muscles into growth
I saw a guy doing a hang clean and press yesterday. Going to try those too, but technique is everything with those. Power cleans seem to be hard on my wrists
Good food for thought , again thank you

 

[Norsegod]

I also get great response from cable lateral done in a huge drop set at the end of my routine

 

[gram of tren]

if you're trying to build big delts hang clean and press is a waste of time. norse's routine is lacking severely in my opinion. dumbbells for side laterals are ok, but id be willing to bet most of you guys do them with terrible form. Form is everything when you're hitting the medial and posterior heads of the deltoid. those muscles arent that big, so these guys doing side lateral raises with 50lb dumbbells using their entire body to get the weight up are cheating themselves. post a pic of your shoulders so we can see what they look like. MOST guys have an overly developed anterior deltoid and little to no development on the medial and posterior heads.

 

[Norsegod]

Gram is right. I have seen guys bang away with lateral, but are barely even using the correct muscle. I was lucky enough to learn from a very very strict bodybuilder so I use great form, but it is very rare to see in my experience. You can Fuck your neck up very badly using poor form on these

 

[ChaseTheYoke]

This may sound dumb but I always get complimented on my shoulders getting big and I honestly think its my posture. Mu shoulders slouch forward making my chest look tiny unless I conciously draw them back. When I bench or do heavy bb curl my shoulders always get a huge pump and get fatigued.

 

[gram of tren]

This may sound dumb but I always get complimented on my shoulders getting big and I honestly think its my posture. Mu shoulders slouch forward making my chest look tiny unless I conciously draw them back. When I bench or do heavy bb curl my shoulders always get a huge pump and get fatigued.

then your technique needs work. your delt(along with lats and triceps) assist in the bench pressing movement, but if you really want to work your pec as much as possible you need to modify your form. you'll most likely start benching less weight, but you'll get greater activation in your chest

 

[Norsegod]

Sounds like you should check your form. Shoulders will get a pump from those excercises, but should not get fatigued

 

[gram of tren]

and on your barbell curl im willing to bet your raising the upper(bicep area) part of your arm when you're curling thus activating your front delt. try locking your upper arm into position on the side of your body and only curling with the lower part of your arm. its kind of hard to explain, a lot easier to demonstrate. but i bet youre 'cheating' the weight up. that can be beneficial towards the end of the set to get a few extra reps, but you should be getting like 8 or more clean reps otherwise its too heavy for u

 

[carverelli]

I'm out the door to get my cardio in, I'll get some shoulder pics put up later today guys
Thanks.

And I don't go over 35 lb fir dumbbell laterals. I only swing to get up the last couple reps,

Current poundages are 65-70 for dumbbell presses, 165 lb barbell presses 3x 8,7,6

Funny thing about dumbbells my flat press and incline press poundage used are roughly the same. That would indicate stronger front delts than side delts

Brb guys

 

[Matt0071]

if you're trying to build big delts hang clean and press is a waste of time. norse's routine is lacking severely in my opinion. dumbbells for side laterals are ok, but id be willing to bet most of you guys do them with terrible form. Form is everything when you're hitting the medial and posterior heads of the deltoid. those muscles arent that big, so these guys doing side lateral raises with 50lb dumbbells using their entire body to get the weight up are cheating themselves. post a pic of your shoulders so we can see what they look like. MOST guys have an overly developed anterior deltoid and little to no development on the medial and posterior heads.

What do u throw up for side, rear and front delts tren if u dont mind me asking
Been doing 25's for sides, rear deltsI usually superset from 40's to 20's on a incline bench, and hit the front delts with 25's as well

 

[snowpatrol123]

if you're trying to build big delts hang clean and press is a waste of time

Like I said; pressing is more for strength, not for hypertrophy.

I'm out the door to get my cardio in

Funny thing about dumbbells my flat press and incline press poundage used are roughly the same. That would indicate stronger front delts than side delts

Don't do too much cardio - you'll lose your gains! Lol.

If by flat press you mean horizontal DB press; you shouldn't be activating delts at all - it's intended to be a chest / tricep exercise. On incline you can't avoid involving front delts, but the focus is still on pecs > delts.

Seated DB press is definitely a shoulder exercise, but as mentioned above any pressing movements seem to be better for overall strength vs. actual delt development/definition.

 

[banzi]

I do the majority of my shoulder work with rubber bands

 

[ChaseTheYoke]

and on your barbell curl im willing to bet your raising the upper(bicep area) part of your arm when you're curling thus activating your front delt. try locking your upper arm into position on the side of your body and only curling with the lower part of your arm. its kind of hard to explain, a lot easier to demonstrate. but i bet youre 'cheating' the weight up. that can be beneficial towards the end of the set to get a few extra reps, but you should be getting like 8 or more clean reps otherwise its too heavy for u

Yeah it usually happens on my last sets... I usually start light 15 reps then 8 then 4 then back to 15. After the 4 I do throw in some cheat reps for the finish but I don't let it get too extreme. Even when I cheat I just try to get a little swing motion without moving my upper arm too much.

EDIT:
I know what you are trying to explain. Basically if the bar should be right under the chest at the end of the movement with strict form. I usually have me elbow back a little bit as apposed to straight. Then lock it in. But I've never been scared of a few cheat reps to finish my set.

Been watching a lot of Mike Rashid's stuff and he is a real motivator for me. I've tried a few of his workout he supposedly does but I'm not gonna stick to his routine. It's a bit much, but I throw one in ever 2-3 weeks. Did his chest routine the other day and it started off with 200 dips with a heavy BB curl inbetween sets (to failure). Almost completely gased off the bat... really gotta hang your ego at the door.

 

[ChaseTheYoke]

What do u throw up for side, rear and front delts tren if u dont mind me asking
Been doing 25's for sides, rear deltsI usually superset from 40's to 20's on a incline bench, and hit the front delts with 25's as well

Sheeeit... I usually use like 15lbs max on my rear delts. That is a weak movement. I really wish my gym had the reversible pec-deck for these. Really helps you "feel" it and get that muscle-mind connection going. I see a lot of dudes try to hit their real delts when they are actually doing back flies.

 

[Norsegod]

Reverse pec deck is a great piece of equipment, but if done correctly, free weights are better for growth and strength

 

[ChaseTheYoke]

Reverse pec deck is a great piece of equipment, but if done correctly, free weights are better for growth and strength

Right on, broskie. I'm still on my comeback starting out and already gained back about 5lbs (183 to 188+) but it takes me awhile to really "feel" some muscles. Rear delts and lats are big ones. I usually gotta do a standing cable lat thingies (like a ez bar pullover) for my lats to really feel that squeeze but then I can jump right into pulldowns or something. It's weird.

 

[DreDay187]

Like I said; pressing is more for strength, not for hypertrophy.



Don't do too much cardio - you'll lose your gains! Lol.

If by flat press you mean horizontal DB press; you shouldn't be activating delts at all - it's intended to be a chest / tricep exercise. On incline you can't avoid involving front delts, but the focus is still on pecs > delts.

Seated DB press is definitely a shoulder exercise, but as mentioned above any pressing movements seem to be better for overall strength vs. actual delt development/definition.

power cleans are one of my favorite lifts. Also one of the most involved and technical lifts out there. Works damn near everything in the body.