How to get big shoulders?
- Thread starter boyka
- Start date
DaHurt
Motivated
Of course the bread and butter of shoulder growth is the barbell shoulder press, or dumbbell variation...
It sounds like you're really interested in hitting the medial delts to give the illusion of width. For medial delts I like to do DB side lateral drop sets like this:
10x40 -> 10x30 -> 10x20, which is one set, then I do 3 sets.
Then I go into WIDE GRIP upright rows with either a barbell or cable...usually 3-4 sets of 12-15 reps.
For rear delts I do face pulls, rear DB raises, and rear pec deck flyes.
I don't target front delts too much because mine are already over-developed relative to my chest, but front raises and arnold presses do the trick for these
Hope this helps!
boyka
New member
Of course the bread and butter of shoulder growth is the barbell shoulder press, or dumbbell variation...
It sounds like you're really interested in hitting the medial delts to give the illusion of width. For medial delts I like to do DB side lateral drop sets like this:
10x40 -> 10x30 -> 10x20, which is one set, then I do 3 sets.
Then I go into WIDE GRIP upright rows with either a barbell or cable...usually 3-4 sets of 12-15 reps.
For rear delts I do face pulls, rear DB raises, and rear pec deck flyes.
I don't target front delts too much because mine are already over-developed relative to my chest, but front raises and arnold presses do the trick for these
Hope this helps!
helps a ton! thanks bro
clsmth700
Steroidologist
Of course the bread and butter of shoulder growth is the barbell shoulder press, or dumbbell variation...
It sounds like you're really interested in hitting the medial delts to give the illusion of width. For medial delts I like to do DB side lateral drop sets like this:
10x40 -> 10x30 -> 10x20, which is one set, then I do 3 sets.
Then I go into WIDE GRIP upright rows with either a barbell or cable...usually 3-4 sets of 12-15 reps.
For rear delts I do face pulls, rear DB raises, and rear pec deck flyes.
I don't target front delts too much because mine are already over-developed relative to my chest, but front raises and arnold presses do the trick for these
Hope this helps!
well said !
Of course the bread and butter of shoulder growth is the barbell shoulder press, or dumbbell variation...
It sounds like you're really interested in hitting the medial delts to give the illusion of width. For medial delts I like to do DB side lateral drop sets like this:
10x40 -> 10x30 -> 10x20, which is one set, then I do 3 sets.
Then I go into WIDE GRIP upright rows with either a barbell or cable...usually 3-4 sets of 12-15 reps.
For rear delts I do face pulls, rear DB raises, and rear pec deck flyes.
I don't target front delts too much because mine are already over-developed relative to my chest, but front raises and arnold presses do the trick for these
Hope this helps!
All good info there. Only thing i would say is on those WIDE GRIP upright rows ONLY go as high and ur nipple line. I saw Charles Glass teach them this way. Reason he gave was any higher and u bring in the Traps. Since you want the illusion of wide shoulers you need to target the shoulders. My 2cents.
Diced
New member
Correct anything above 90 degrees of the shoulder begins to recruit the traps !
tkiller
New member
Of course the bread and butter of shoulder growth is the barbell shoulder press, or dumbbell variation...
It sounds like you're really interested in hitting the medial delts to give the illusion of width. For medial delts I like to do DB side lateral drop sets like this:
10x40 -> 10x30 -> 10x20, which is one set, then I do 3 sets.
Then I go into WIDE GRIP upright rows with either a barbell or cable...usually 3-4 sets of 12-15 reps.
For rear delts I do face pulls, rear DB raises, and rear pec deck flyes.
I don't target front delts too much because mine are already over-developed relative to my chest, but front raises and arnold presses do the trick for these
Hope this helps!
Looks like good advice!!!
I had the same problem....really small shoulders (mainly because when i was younger and had to miss a gym session for the week i would leave shoulders out).
But i worked on them hard and now they are almost my best asset.
I work them twice a week with this routine that i found from Antoine Vaillant but changed the rep ranges as i feel my body best responds to 8 - 10 reps:
DB Rear Delt Flyes - 5 x 8-10
Reverse Pec Dec - 4 x 12
DB Seated Lat Raises - 5 x 8 - 10
Machine Lat Raises - 4 x 12
DB Shoulder Press - 4 x 8 - 10
IMO, rear delts are very under-rated
But i worked on them hard and now they are almost my best asset.
I work them twice a week with this routine that i found from Antoine Vaillant but changed the rep ranges as i feel my body best responds to 8 - 10 reps:
DB Rear Delt Flyes - 5 x 8-10
Reverse Pec Dec - 4 x 12
DB Seated Lat Raises - 5 x 8 - 10
Machine Lat Raises - 4 x 12
DB Shoulder Press - 4 x 8 - 10
IMO, rear delts are very under-rated
Down Unda Thunda
Dungeon Dweller
Triple Raises will smash the delts period!!
Diced
New member
that shits nasty, but everyones body is different id snap all kinds of shit in my shoulder if i tryed that .
Diced
New member
Dang, I just looked up his shoulder routine and watched a video. He uses really short motions on his dumb bell press but it is hard to argue a dude's logic with shoulders that freaking big. I might try that out myself
thats right, the size can be put down to drugs, but the point im making is his been lifting for a loongggg time injury free well shoulder injury free meaning his doing the little things right. thier is no need for a full rom when doing over head presses. another guilty movement for the shoulder is dips . thier shoulder destroyers right thier . great inner pec builder tho . u just gotta fluff around with exersises before u go all out on them feel them out see if ur body agrees .
DaHurt
Motivated
Good routine, but I'd play around with the order a little. Instead of doing all my rear movements, all my medial movements, and then front, I'd to rear-medial-front and then go back to the rear and work my way forward again...keep all three heads FULL of blood for most of the workout
Yeah thats just it. I find i respond more to heaps of volume rather than intense heavy lifting.
So the reason i get away without snapping anything is because i dont lift very heavy
hahaGood routine, but I'd play around with the order a little. Instead of doing all my rear movements, all my medial movements, and then front, I'd to rear-medial-front and then go back to the rear and work my way forward again...keep all three heads FULL of blood for most of the workout
Had never thought about doing that but seems like a very good idea, ill give it a try next shoulder workout.
Diced
New member
Yeah thats just it. I find i respond more to heaps of volume rather than intense heavy lifting.
So the reason i get away without snapping anything is because i dont lift very heavy
Brother u dont EVER get away with snapping , But im similiar heavy overhead lifts cant do em i can but it feels lik shit. Im just like my shoulders respond to anything basically and very little to .same with my traps .
Santaklaus
RUI-Products Supporter
I have super human retard strength in my shoulders and incline bench press.. Strongest part of my body, leaving out legs of course... My shoulder routine lately has been:
4 sets of 12 Barbell shoulder press-225 lbs
4 sets of 12 upright rows 185 lbs
4 sets of 12, each lateral raises then right into Front lateral raises for each set(total of 24 reps in a row each set)
4 sets of either rear flys or bent over rear delt cable raises
Sometimes sprinkle in a few shrugs if I feeling saucey, 405 lb shrugs 6-8 reps each set
Shoulders in my opinion should have there own day.
That's obviously my routine for reps not for maxing and I'm loving it lately.. I very rarely Max my shoulders now a days.
4 sets of 12 Barbell shoulder press-225 lbs
4 sets of 12 upright rows 185 lbs
4 sets of 12, each lateral raises then right into Front lateral raises for each set(total of 24 reps in a row each set)
4 sets of either rear flys or bent over rear delt cable raises
Sometimes sprinkle in a few shrugs if I feeling saucey, 405 lb shrugs 6-8 reps each set
Shoulders in my opinion should have there own day.
That's obviously my routine for reps not for maxing and I'm loving it lately.. I very rarely Max my shoulders now a days.
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