Genetically gifted arms but seriously lacking shoulders

[100lbulua]

Grams a beast!

 

[davesah1]

Believe it or not when I do the presses standing in the Smith machine my entire shoulder feels them shits

Probably because it takes out some chest involvement because you can't really cheat with a smith machine. I do em too.

 

[davesah1]

my delt routine is extremely high volume

^ This. It works for me as well. Same with my arm routine.

 

[HardGainer87]

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.

Could you share a shoulder routine you use with us??

 

[STAUNCHED427]

Side raises with dumbells with high reps, drop sets and strict forms is the golden ticket to solid delts IMO.

 

[ChaseTheYoke]

I'm going to try presses on the smith standing up. As the bar comes down I can lean back to let it clear my face, on the way up once it clears my head I can lean forward and press it overhead

Regular barbell version the bar moves over my head then up

I like the free bar shoulder presses (not sure what you actually would call em) where you use your legs to cheat the weight up and get slow negatives. Drains me pretty good + it's good for your core.

 

[ChaseTheYoke]

i bet a lot of you guys would think im over training but being on AAS i believe its quite hard to actually overtrain. provided you're getting enough food and rest.

I'm with your on the overtraining. Check Mike Rashid out. He's bringing overtraining back!

https://www.youtube.com/watch?v=vf2VPta-uIk

 

[ChaseTheYoke]

I'm with your on the overtraining. Check Mike Rashid out. He's bringing overtraining back!

https://www.youtube.com/watch?v=vf2VPta-uIk

EDIT: I challenge all you guys to try at least one of his workouts. I've done them all and they are humbling to say the least. Have to leave your ego at home because you're usually pretty gassed after the first movement.

I did the chest one last week and it started with 200 dips with heavy BB curl during rest from dips.... I only made a little over 100 dips then kept working out from another hr and 15 minutes. When I was done I swear to god I could not do a pushup.

 

[Matt0071]

Did shoulders tonight, like gram said, pinky's to the sky when doing side lateral raises, u know u had a great pump when u got the veins ready to pop outta the shoulders

 

[Norsegod]

I can't do a push up after my routine, or a dip. That's how it's supposed to be.

 

[HardGainer87]

What do you guys mean when you say pinkies to the sky??? Like holding the dumbbell vertical when doing side raises opposed to horizontal??

 

[ChaseTheYoke]

I can't do a push up after my routine, or a dip. That's how it's supposed to be.

I'm skeptical. Not calling you out, but to me if I give 100% effort to do a pushup after a 10 minute drive home I know I just f'd some stuff up in the gym. Then again I weigh high 180's... lightweight bay-bay.

 

[Snorklebort]

Best thing to do is throw in an extra set of the lacking muscle group into other workout days that don't target it directly. Make sure you are doing raises slowly with no momentum & a good contraction at the top.

 

[Norsegod]

What do you guys mean when you say pinkies to the sky??? Like holding the dumbbell vertical when doing side raises opposed to horizontal??

I always thought of it like this, at the top of the movement imagine pouring out a mug of beer

 

[HardGainer87]

I always thought of it like this, at the top of the movement imagine pouring out a mug of beer

Thats what I was imagining. But do you start the raise off like this or do you rotate on the way up. Somewhat like the rotation of an arnold press.

 

[Norsegod]

Start with your hands at your sides palms facing parallel to one another. Starting at your sides prevents you from using momentum (the incorrect way, at least) and Keeps the tension focused on the side delts. Rotate on your way up then, back to parallel, slowly on the way down.

 

[Mad- scientist]

I would just look up new shoulder work outs and change the routine completely do all new exercises. And also switch up the rep range. If you experiment with different rep ranges and exercises for a month you should find out what works the best for you. Just write it all down. Also train shoulders at the beginning of the week when you have had the most rest. And make sure to eat a lot of good food the day before and also have a great pre work out meal. If none of that causes a change than try more radical things like working out the shoulders twice a week.

 

[Norsegod]

Also the 4Xten of your fifteen max rep with only 35 seconds between sets and your last set go tofailure-if you hit ten on your last set the up the weight next week. I did this with lateral raises and packed on some width just up it slightly and don't go crazy

*This means without one single cheat rep, then move up

 

[gram of tren]

Could you share a shoulder routine you use with us??

i start off with seated dumbbell press. ill warm up with like 35's for 15-20reps....55-60's for 8-10reps....85's for 6-8reps...then ill get into my working sets. i usually go heavy on these(110lb db's) for about 8-10reps...3 sets.

next ill go to a hammer strength press like this. ill do 2 sets FACING the back rest, really hits the front delt well(both arms moving at the same time). then ill do two working sets the proper way(facing away from the back rest). i do these one arm at a time. all of my workign sets are a minumim of 10 reps...usually upwards of 12 good reps then ill do a few partials with the muscle really burning.

next ill hit this type of hammer strength press. usually a warm up set with a plate on each side, then 3 working sets of 3 or 4 plates per side. 10-12 reps and maybe some partials. i do these one arm at a time...

next ill move onto some cables. usually ill do side lateral raises. no attachment on the cable. i just grip the cable right before the little ball that is at the end before the clip. i grip it with an overhand grip. imagine you are standing there with the cable near your left foot, put your right hand like you were gonna cover your nuts...so thumb pointing towards the weight stack, pinky facing to your right. i keep that grip the entire way thru the motion so you finish with your pinky to the sky. 10-12 good solid reps, not much cheating on these, 3 or 4 sets. i superset these with face pulls. 12 reps, 3 or 4 sets...try to pause each rep at the bottom of the rep.

sometimes ill throw in a few sets of cable front raises. good form, 12 reps, 3 sets. these really pump up the front delt.

next ill do 3 or 4 sets on this. one arm at a time, 12 reps, no cheating.

finally ill do a set of reverse flies on this type of pec deck

you can adjust the pads so they are closer together in front of you, then you place your elbows onto them and move it in a reverse fly motion. really crushes the rear delts well.

usually when im on the hammer strength preses i throw in sets of shrugs on this in between sets. i only use a plate or two on each side and do these kinda slow with a good squeeze at the top of the rep. i see way too many people cheating on shrugs so they can do 3-4-500lbs...meanwhile their traps are tiny. i get much better results with less weight and greater contraction. ill do three sets like this guy is doing them, then ill face towards the back rest and lean forward and do the shrug. i feel it hits the lower traps well.

 

[underpsi]

some awesome stuff here that took me too many years to learn...

also wanted to add, for ME different body parts require different stimulation. my legs won't grow for shit unless i beat them with heavy weights. my chest, once i got my ego out of the way, realized grew much better with sets of 15 and moderate weight! took me a LOT of trial and error. also knowing your body and when to rest ..
when on gear i find i need MORE time off. go figure. do one on, maybe two off... two on , two off...