Best shoulder movement for size and strength, standing or seated / barbell or dumbell

[louden_swain]

Louden what is with all the single set eight rep exercises you do? Do you warm-up? Do you work the same muscle group just once a week?

First of all, I consider my routine to be unorthodox. . . .the ideas are based off the DC training program, but I have some slight modifications.

I do perform warmups and this is how I do this:

large muscle groups: 4-5 sets (light weights, slowly pyramid upward; nothing to failure)

small muscle groups: 3-4 sets (light weights, slowly pyramid upward; nothing to failure)

I only perform 1 set at 110 percent intensity, usually to failure. . I give everything I've got. . after the damage has been done, there is no need for an additional set.

I follow a one on one off routine, then sometimes I will have two days off in a row so I can get extra recovery time.

I typically hit a muscle every 96 hours.

So far, I have put on 10lbs since Feb. . .most of it lean mass (75% - the remaining fluid)

 

[NWinters]

i think he may superset those for 4 sets

 

[louden_swain]

The standing barbell press is also great, but I like the seated barbell press because I feel I can stay more strict.

Also, I never lockout at the top position, I keep constant motion on the muscle.

Just watch the Ronnie Coleman video, this is how I perform seated barbell presses.

 

[sk*]

Behind neck press, bring it down to mid-ear level. They have made my shoulders my best bodypart, along with genetics ...

-sk

 

[louden_swain]

Behind neck press, bring it down to mid-ear level. They have made my shoulders my best bodypart, along with genetics ...

-sk

This movement scares me. . especially with heavy weights. There have been serious injuries associated with the behind the neck press.

 

[sk*]

This movement scares me. . especially with heavy weights. There have been serious injuries associated with the behind the neck press.

Well he wants big shoulders right? Then don't do "heavy weights." 6-8reps to failure is nice, maybe 8-12 if that scares you too.

They are just an amazing exercise. Regular militaries don't even come close to them IMO and dumbbell exercises are a joke.

-sk

 

[louden_swain]

Well he wants big shoulders right? Then don't do "heavy weights." 6-8reps to failure is nice, maybe 8-12 if that scares you too.

They are just an amazing exercise. Regular militaries don't even come close to them IMO and dumbbell exercises are a joke.

-sk

My point is, that this may be comfortable to you, but not for other people. . .I can still use really heavy weights on using barbell presses to the front and I have built some good delts from this exercise.

 

[sk*]

My point is, that this may be comfortable to you, but not for other people. . .I can still use really heavy weights on using barbell presses to the front and I have built some good delts from this exercise.

Well at first they weren't comfortable, but I just got used to them. When I first did deadlifts they were the most unnatural exercise I had done, but now they are probably the most natural one ...

It's all about getting used to it, but in the end the decision is yours.

-sk

 

[Debaser]

sk the shoulders are not designed to be in that position with resistance. A regular overhead press is excellent for building muscle, and is much safer.

 

[sk*]

sk the shoulders are not designed to be in that position with resistance. A regular overhead press is excellent for building muscle, and is much safer.

I don't think the shoulders were designed for any lift at all, the lifts were designed for the shoudlers ...

I was just saying what has worked for me.

-sk