My shoulder routine problem...Please help.

[Golden_Muscle]

Ok, Here is my shoulder routine.........

1. Front barbbell military press (for overall size, and good for front delts)
2. Lateral raise (to make them wider looking)
3. ?? Im not sure what I should do for my third exercise.

I have In my opinion, good rear delt size, but the front delt does not stick forward how I want. Im already training front delts when I do the front millitary press, so should I do front dumbbell raise to train them even more, or should I just work my rear delts since The front delts are already worked? Im confused. Please help me.


Im going to be using pullinbig's routine soon, but I want to keep using my routine for now because it is still working great, I just need to tweak this damn problem with shoulders.

Thanks.

 

[syko]

upright rows might be a good addition man

 

[josh81]

I was just gonna say.
Upright rows no doubt.

 

[Golden_Muscle]

upright rows might be a good addition man

I did them in the past. Are they really that great?

 

[josh81]

They seem to be working well for me...

 

[Golden_Muscle]

For the guys who do upright rows, are your delts big? Please post pics If you think they look good from doing upright rows.

Thanks.

Also, If I choose not do do them yet, what should I do with my routine? How can I fix my problem?

Thanks again.

 

[Mr. dB]

For rear delts, how 'bout some form of bent over rear delt dumbell flies? I like to do them with my forehead resting against an incline bench. Or the seated rope "face pulls" that Slobberknocker recommends.

 

[Golden_Muscle]

For rear delts, how 'bout some form of bent over rear delt dumbell flies? I like to do them with my forehead resting against an incline bench. Or the seated rope "face pulls" that Slobberknocker recommends.

Thanks for your help, but I know what exercises work your rear delts, thats not my problem...

 

[Mr. dB]

Do you ever do seated dumbell presses for front delts? Those put more overall size on my delts than anything else I've tried.

 

[syko]

I found that i was always lagging in the shoulder area, and when i started pullinbigs program, i started doing upright rows, and my traps/delts got stronger and started growing again....Try them and see how they work for ya....it seems that upright rows are good for overall shoulder/traps development

 

[Golden_Muscle]

I found that i was always lagging in the shoulder area, and when i started pullinbigs program, i started doing upright rows, and my traps/delts got stronger and started growing again....Try them and see how they work for ya....it seems that upright rows are good for overall shoulder/traps development

I got good shoulders, its the front delts that are not great.

Should I add front raises to my routine, or is the front military press all I need for front delts? I just dont want to over train my front delts so they dont grow.

 

[Golden_Muscle]

You guys are confusing me.

 

[syko]

Pullinbigs program will nuke ur front delts on chest day, and the rest of the delts on back day....so dont worry about front delts as they are worked well on chest day and while you are doing the military presses...so you are good to go at this point

 

[pullinbig]

yeah what he said. they aint growin cause they overtrained prolly. goldee goldee goldee, jes give it a try for a month or so and i promise you will see some new growth and you'll get the 455 bench. remember that? you want a big bench or overtrined shoulders. hmmmm let me see. i pick big bench.

 

[kube]

seated dumbell press, upright rows and front dumbell raises. most likely you are overtraining them directly or indirectly. how long do you work them, how many sets total for shoulders, and with what frequency?

 

[Golden_Muscle]

seated dumbell press, upright rows and front dumbell raises. most likely you are overtraining them directly or indirectly. how long do you work them, how many sets total for shoulders, and with what frequency?

I do 3 sets on Barbbell millitary press
3 sets of lateral raise
and 3 sets of either bent over reverse flyes (rear delts), or front raise (for front delts).

I do that once a week. Usually 8-10 reps, then 6 reps heavy set.

Your routine sounds interesting. Sounds good actually. Thanks man, get back to me!

 

[nate]

can u please post pullinbigs routine?

 

[Golden_Muscle]

can u please post pullinbigs routine?

Your gettin a pm bro.

 

[pullinbig]

can u please post pullinbigs routine?

here it go one mo time.

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs. Limit cardio to 3 times week for 30 – 45 minutes of low impact (walking) as intense cardio burns muscle.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

 

[pullinbig]

for you guys that have not rread the sticky "do dead lifts thicken waste" at the top of the page do you self a favor and read it. there is a little BS in there but some good info other than that. a routine and some of my workouts.