Please Scroll Down to See Forums Below I do military, lat raises, bent over lat raises, front raises and still I don't have nice round shoulder muscles. When my arms are down at my sides you can't even tell I work out (that's what I think anyway). I'm so envious of all you girls with your nice round shoulders. How do I get some? Is there some special exercise I'm missing out on?
How do you get nice round shoulders?
- Thread starter Flagirl27
- Start date
Gladiola
New member
Yeah, there's definitely the genetics component!
Has your strength gone up? If not - I'd say you could tweak your training. If so, you just are a hard-gainer there (genetics!)
You getting enough calories & protein to support muscle growth?
If it is an issue of strength plateau - You can try mixing up moves, lateral raises on the cable machine (cables low, left cable in right hand, etc.), try drop sets, negatives, etc. You could try Arnold Presses & upright rows.
It doesn't seem like you're missing out on any moves though.
check out www.muscleandfitnesshers.com for some good photos of form.
Has your strength gone up? If not - I'd say you could tweak your training. If so, you just are a hard-gainer there (genetics!)
You getting enough calories & protein to support muscle growth?
If it is an issue of strength plateau - You can try mixing up moves, lateral raises on the cable machine (cables low, left cable in right hand, etc.), try drop sets, negatives, etc. You could try Arnold Presses & upright rows.
It doesn't seem like you're missing out on any moves though.
check out www.muscleandfitnesshers.com for some good photos of form.
NY Muscle
Well-known member
but here is my delt routine
DB press or standing military press
Bradford presses
Arnold presses or some type of machine press
the pec dec/rear delt machine for rear delts
bent over DB rows/delts (if thats wht u call them) for rear delts
cable one-arm laterals/extensions (one arm at a time, keep cable/arm BEHIND your back and raise up and out.
DB press or standing military press
Bradford presses
Arnold presses or some type of machine press
the pec dec/rear delt machine for rear delts
bent over DB rows/delts (if thats wht u call them) for rear delts
cable one-arm laterals/extensions (one arm at a time, keep cable/arm BEHIND your back and raise up and out.
strength seems to be getting better. I've been doing heavy one week and moderate the next switching exercises and order of exercises each week, but I always do either military (variations of standing, sitting, bar, db, etc) or Arnold presses first because my left shoulder is messed up.
I'm trying to lose fat right now, but I am eating around 200 g protein a day and around 50 g carbs but I'm trying to rotate my carbs too (100 on high days, 2 days a week then 3 days 50-60, etc). My 10 year class reunion is the first week of April and I want to be a little leaner by then. I think I'm going down the right path. I've read so much from this site it's hard to put it all together, but I'm trying! My shoulders are my weakest link though for sure. Course it's probably the fat thing getting in the way!
I'm trying to lose fat right now, but I am eating around 200 g protein a day and around 50 g carbs but I'm trying to rotate my carbs too (100 on high days, 2 days a week then 3 days 50-60, etc). My 10 year class reunion is the first week of April and I want to be a little leaner by then. I think I'm going down the right path. I've read so much from this site it's hard to put it all together, but I'm trying! My shoulders are my weakest link though for sure. Course it's probably the fat thing getting in the way!
Gladiola
New member
http://www.olympus.net/personal/cablebar/PRESS2.htmNY Muscle said:
"BNP's [behind the neck press] have been known to cause shoulder problems with some individuals."
Hmm.... I would think someone with such extensive knowledge in the fields of personal training, kinesiology, exercise physiology, etc. would have known the above & never made a suggestion for something even remotely dangerous without diligent attention to safety by mentioning the potential harm of the move.
Personally, I err on the side of caution & don' t do moves that can put stress on my joints IF I can do moves that don't put stress on my joints & still get great results.
I want to post a pic of my shoulders now!
NY Muscle
Well-known member
Gladiola said:
http://www.olympus.net/personal/cablebar/PRESS2.htm
"BNP's [behind the neck press] have been known to cause shoulder problems with some individuals."
Hmm.... I would think someone with such extensive knowledge in the fields of personal training, kinesiology, exercise physiology, etc. would have known the above & never made a suggestion for something even remotely dangerous without diligent attention to safety by mentioning the potential harm of the move.
Personally, I err on the side of caution & don' t do moves that can put stress on my joints IF I can do moves that don't put stress on my joints & still get great results.
I want to post a pic of my shoulders now!
i have 2 thats right 2 torn rotator cuff tendons, YEARS of HEAVY HEAVY behind the neck presses and benching like a freak.
ive told this story many a time.....BUTTTTTTTTTTTTTTTT......bradford presses arent like regular behind the neck, the way the bar moves and that fact that its not a full extension when you press, makes it one of the ONLY exercises I can do now without any pain......now if i was to tell her I did behind the neck press well i would have told her what i tell EVERY client...they are effective but dangerous, not everyone has a problem, but why risk it....
ive met many injured powerlifters and they all suggested bradford presses.....
thanks for checking up on me and pointing out my credentials
My training split is as follows:
Mon - Shoulders/Tris
Tues - Back/Hamstrings
Wed - cardio
Thurs - Chest/Bi's
Fri - quads/glutes/calves/traps
Sat - off
Sun - cardio
repeat cycle
For example I do heavy shoulders/ moderate tris and the next week moderate shoulders/ heavy tris. This goes the same for the rest of bodyparts trained only with back and hamstrings I start with the one I am training heavy that week. One week I start with back and the next I start with hamstrings. I like to keep hamstrings seperate from quads because they need some work and I want them to have their own day so they can grow. I also feel that by doing my workouts this way I have adequate time between workouts so that every bodypart really gets hit twice a week though not directly. Does that make sense?
Mon - Shoulders/Tris
Tues - Back/Hamstrings
Wed - cardio
Thurs - Chest/Bi's
Fri - quads/glutes/calves/traps
Sat - off
Sun - cardio
repeat cycle
For example I do heavy shoulders/ moderate tris and the next week moderate shoulders/ heavy tris. This goes the same for the rest of bodyparts trained only with back and hamstrings I start with the one I am training heavy that week. One week I start with back and the next I start with hamstrings. I like to keep hamstrings seperate from quads because they need some work and I want them to have their own day so they can grow. I also feel that by doing my workouts this way I have adequate time between workouts so that every bodypart really gets hit twice a week though not directly. Does that make sense?
Gladiola
New member
OMG, too funny.... I meant that question for Flagirl since she started this thread asking for help on her shoulders.NY Muscle said:
Hmmm, aren't we thinking about ourselves a bit much? 
Flagirl,
I know what you mean about "every bodypart really gets hit twice a week though not directly".
The primary reason I asked was because if you were doing shoulders after back or chest, of course that could impede your gains. I was doing chest/tri & shoulder/bi but my tris weren't getting any stronger & it was ticking me off!!
I posted about it & w6 said my tris were exhausted from my chest workout so they were still getting work - so there was nothing to worry about.
I felt that they needed extra work so I swapped my split to chest/shoulders, bi/tr - so I know I now won't be able to do as much weight on shoulders after doing chest first - but it's OK since my shoulders don' t need as much work as my tris.
NY Muscle
Well-known member
thin said:
Is there a website where I can find out how to try these (right)
try this:
http://www.bodybuilding.com/fun/shoulders.htm
Similar threads
