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Delts and Traps? Bulldog? Needsize? Buehler?
- Thread starter JKurz1
- Start date
bigdho
New member
I stole this workout from coleman.
milatary press 4x12
side laterial raise (this is the killer) start at a weight say 20lb for 20 reps then up to 30 for 15 then 40 for 10 the 50 for 6. no rest in between. Then do it agian only up all weights by 10 lbs so you start at 30 and work your way up. So you do 2 giant sets of laterial raises.
db front raiaes 4x12
bent over rows 4x12
standing bb rows 4x8
pec dec for rear delts 3x10
traps 4 sets of burnouts 15-20 as heavy as possable
My shoulders are geneticly flat and this worout helped big time.
milatary press 4x12
side laterial raise (this is the killer) start at a weight say 20lb for 20 reps then up to 30 for 15 then 40 for 10 the 50 for 6. no rest in between. Then do it agian only up all weights by 10 lbs so you start at 30 and work your way up. So you do 2 giant sets of laterial raises.
db front raiaes 4x12
bent over rows 4x12
standing bb rows 4x8
pec dec for rear delts 3x10
traps 4 sets of burnouts 15-20 as heavy as possable
My shoulders are geneticly flat and this worout helped big time.
wnt2bBeast
New member
bigdho pretty much hit it all..good stuff bro..i would add 2 things..first with side laterals make sure you are lifting from the elbow and imagine you are pouring water from 2 jugs i.e ur pinky should be higher than ur thumb at the top..most people use all traps with this b/c they are using to heavy a weight and never target that side head..start light 10 lbs get the right feel...second 1 arm cable side laterals are excellent for width and making your delts look like melons..i saw this in cutler's video where he pulls from behind his body rather in front..i jsut started doing these 2 weeks ago and i love em..
bignate73
New member
first thing people have to drop with a rotator cuff injury is "pinkies high" side raises. another one is upright rows.
food for thought.
if you are looking to overload your delts do it with variations of overheads or shoulders neutral side raises (scaption). wide grip rows or face pulls for rear delts.
the best overload on tender joints is actually a compound movement, not isolation. hence squats and not leg extensions, presses vs. flyes/laterals, pullups vs. pullovers.
food for thought.
if you are looking to overload your delts do it with variations of overheads or shoulders neutral side raises (scaption). wide grip rows or face pulls for rear delts.
the best overload on tender joints is actually a compound movement, not isolation. hence squats and not leg extensions, presses vs. flyes/laterals, pullups vs. pullovers.
I find mine grow best when I train back/shoulders together, too much overlap otherwise.
For delts I just do military press and side laterals, never saw the point in front raises as they get too much stimulation during every other workout. I find drop sets on both exercises really do it for me.
Traps, I like heavy deads, and holding it at lockout for as long as i can after my last rep. Then just finish up with some strict shrugs, too many people load the bar up with too much weight, I'd rather concentrate on full range
For delts I just do military press and side laterals, never saw the point in front raises as they get too much stimulation during every other workout. I find drop sets on both exercises really do it for me.
Traps, I like heavy deads, and holding it at lockout for as long as i can after my last rep. Then just finish up with some strict shrugs, too many people load the bar up with too much weight, I'd rather concentrate on full range
zxe003
New member
JKurz1 said:
Here's what I've been throwing in every now and then:
Start with a superset of standing Arnold presses (starting dumbells faced palms towards you) with dumbell upright rows (same dumbells...go light!)
35'sx8 (Arnold's), 35'sx8 (upright rows) x 4sets
*Make sure to keep the rest periods only 30-60 secs.
Standing dumbell side laterals (again...light!)
20'sx8 (3 sets)
*When you begin these, your first few reps should be static holds. Extend the dumbells out and hold at top for a count of eight, then lower. Immediately go into next rep same way. Do as many reps as you can this way (you'll probably only be able to do 4 or 5 depending on what weight you use) then finish out your reps with regular side lat's but make sure to keep constant tension on the delts...don't come all the way down. Again, keep rest periods as short as possible.
Alternating cable side laterals for rear delts
20lbsx8 (each side) for 3 sets
*Use the cables with no attachment. Keep pinky up and thumb pointed to the floor through entire rep. When raising the weight, stop halfway up on the rep and hold for 4 seconds, continue upward motion and complete rep. Do not bring weight all the way down at bottom of rep, same principle...constant tension.
Give it a shot, see if it works for you. Since I've incorporated this into my routine I've seen more definition and development than the last 2 years of training with a standard shoulder routine. Plus, with short rest periods, I've been getting a pump in my delts after these workouts like I've never had before. Good luck.
*Traps should really be done with back day IMO.*
i know this definately wont help you, but i do
-Military press 12, 10, 8, 6
-cleans jerk (i learned that term today, along with the exersises) 3x6 but it will def change
-machine shoulder press- 3x10
-arnolds- 4x8
-reverse peck deck 3x10 but i do that on back day, but it still works back shoulders
and for traps i just do barbell shrugs
-Military press 12, 10, 8, 6
-cleans jerk (i learned that term today, along with the exersises) 3x6 but it will def change
-machine shoulder press- 3x10
-arnolds- 4x8
-reverse peck deck 3x10 but i do that on back day, but it still works back shoulders
and for traps i just do barbell shrugs
Bulldog_10
New member
I find if I'm out of the gym for a while, and I come back and do deads...the next day my ENTIRE back (along with my traps) are sore as hell. So the traps get worked on those pretty good...which makes sense since you're holding all that weight.
Also, if you want to do front raises, do them with palms facing each other...it puts the humerus in a more optimal position, which takes some stress off those cuff muscles.
For shoulders I just do deads, DB presses, and one set of each front- and lateral-raises.
Also...one more thing that might help you guys is when doing dips...really extend your arms at the top. Like once your arms are all the way straight, push up a little higher. This works your serratus anterior, which will pull the scapula forward and down a little bit. This sort of seperates the traps from the shoulders, so your traps look more defined...you get sort of a divot between the traps and delts.
You can do the same thing with push-ups (and to a lesser extent pressing movements with the chest...ie flat-, incline-, and decline-bench).
Also, if you want to do front raises, do them with palms facing each other...it puts the humerus in a more optimal position, which takes some stress off those cuff muscles.
For shoulders I just do deads, DB presses, and one set of each front- and lateral-raises.
Also...one more thing that might help you guys is when doing dips...really extend your arms at the top. Like once your arms are all the way straight, push up a little higher. This works your serratus anterior, which will pull the scapula forward and down a little bit. This sort of seperates the traps from the shoulders, so your traps look more defined...you get sort of a divot between the traps and delts.
You can do the same thing with push-ups (and to a lesser extent pressing movements with the chest...ie flat-, incline-, and decline-bench).
we had a thread like this last week. I looked for the darn thing, but couldnt find it. That sucks because i already wrote it out. Anyways here is my shoulder routine:
1. seated military press - 3 sets of 10 (225) or go till i can no longer get a set of 10 (275)
2. seated lateral raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
3. seated rear raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
4. (sometimes, not very often)
seated front raises - 4 sets - 2 sets (same weight 25 or 30) - singles then doubles
- 2 sets (30 or 35) - singles then doubles
5. upright rows - 3 or 4 sets of 10 (bar + 25s, 25s+10s, 45s, sometimes 45s+10s)
6. shrugs - wide grip - 3 or 4 sets of 10 (225, 315, 405)
7. shrugs - close grip - 2 sets of 10 at 225
corey
1. seated military press - 3 sets of 10 (225) or go till i can no longer get a set of 10 (275)
2. seated lateral raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
3. seated rear raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
4. (sometimes, not very often)
seated front raises - 4 sets - 2 sets (same weight 25 or 30) - singles then doubles
- 2 sets (30 or 35) - singles then doubles
5. upright rows - 3 or 4 sets of 10 (bar + 25s, 25s+10s, 45s, sometimes 45s+10s)
6. shrugs - wide grip - 3 or 4 sets of 10 (225, 315, 405)
7. shrugs - close grip - 2 sets of 10 at 225
corey
i stole the seated lateral raises singles/doubles idea from a master's bobybuilder here at Pitt. He has incredible massive shoulders, probably his best attribute. Of course i tweaked with the idea and then integrated into my workout. I already have beefy/round shoulders, so im not a great person to evaluate the routine on. However, i love the routine and have never gotten a better burn or harder workout on my shoulders. I have noticed some more definition in my side and rear delts though.
A better example is my workout partner. He is a little guy (5'7" at 175lbs). When he started training with me, he was a 160. As you can see he has put on 15lbs of muscle since we started training together. He had relatively small shoulders and was very weak on shoulders and bench. After 8 months his shoulders are quite beefy/round. He has developed incredible definition too.
corey
A better example is my workout partner. He is a little guy (5'7" at 175lbs). When he started training with me, he was a 160. As you can see he has put on 15lbs of muscle since we started training together. He had relatively small shoulders and was very weak on shoulders and bench. After 8 months his shoulders are quite beefy/round. He has developed incredible definition too.
corey
Tweakle
New member
1-2 sets of seated DB presses (100lbs dbs x 5) done 2 times every 3 weeks sometimes a set or 2 of seated laterals (30-45lbs).
Train them on Chest/tri's day.. used to train them with back but I prefer to wack the rotaters in one day and then let my shoulders recover. I find training my shoulders directly more frequently than this actually makes them smaller & my other pressing exercises suffer.
traps... well if deadlifting 550 for reps & doing partials with 700+ doest work my traps then what are 315lb shrugs gonna do? Not a damn thing.
Train them on Chest/tri's day.. used to train them with back but I prefer to wack the rotaters in one day and then let my shoulders recover. I find training my shoulders directly more frequently than this actually makes them smaller & my other pressing exercises suffer.
traps... well if deadlifting 550 for reps & doing partials with 700+ doest work my traps then what are 315lb shrugs gonna do? Not a damn thing.
wnt2bBeast
New member
Bulldog_10 said:
Hey you finally made it over here lol..good to see ya
Tweakle
New member
about 5' 10" 215 as of this morning 375/510/588 bench/sq/dead.
I dont discount high volume training but it doesn't work for me unfortunately! I actually love training so if I could I'd spend a lot longer in the gym.. I do think a higher volume would be better for bodybuilding purposes
I dont discount high volume training but it doesn't work for me unfortunately! I actually love training so if I could I'd spend a lot longer in the gym.. I do think a higher volume would be better for bodybuilding purposes
JKurz1 said:
actually, i alwayS TRAINED HIGH SetS LOW REPs, for strength... i just changed to the 8-10 rep range, i gained about 12 poundS IN 8 WEEKs from it. so i think my whole body responds better to the more reps more sets. i still love to lift heavy, ill just change between the 2 ways of training from time to time..
when i do more volume fro delts i do:
seated front barbell press - 12, 10, 8, 8, 8 (maybe a set of 6)
behind the neck press - 12, 10, 8
wide grip upright rows - 12, 10, 8, 8
side raises - 12, 10, 10, 8 (maybe a drop SET)
shrugs - 15, 12, 10, 10, 8
i like rear delts on back day
for strength
push press - 3x5, 3x3
thats it
then some side raises and shrugs. it works for me
JKurz1 said:
Just hit a few barbell military presses. I love them, but i dont go as deep as most, not behind the neck. I use the same grip as i do on bench, very wide, so once my arms hit parallel, i go back up. You can stay behind the head, but save the cuffs and only go to the top of your ears.
jcp2
Active member
have you ever tried power shrugs for traps, i was turned on to these by animalmass and madcow. Nothing has ever hit my traps as hard, and has made me as sore. It is like an controlled explosive shrug. I don't do much trap work, but that and deads seems to be all one would need. i would think delts would be pretty easy, not too much their, just need to find out what you respond too better, high or low reps. If thier is not info on here about powershrugs i will try and find some links for you.
JKurz1
Banned
jcp2 said:
Thanks bro - post your routine..........
I'm not too sure what I respond to best, honeslty..........
Some days. a couple low rep sets is all I need to fry the delts...........on others,
I feel like I need 25+ sets to accomplish...........very weird. I was thinking of switching up my normal presses for some arnolds today and then maybe hitting behind the necks at the end on the Smith for a pump.........
zxe003
New member
JKurz1 said:
If you keep the rest periods short like I suggested, you should be in and out in like 20-30min. If the weights I suggested are too light for you, go ahead and up them, make it challenging...but remember the key is intensity and constant tension. Don't get carried away with heavy weights. That first superset if done correctly will kick your ass and you'll see that it doesn't require a lot of weight to do it. Try it out, let me know what you think. Peace.
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