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onerepmaximum
New member
I got 3rd in the state championships in the junior lightweight class. I think that I could have easily been second. I promised my wife that I would wait a bit until my next competition. I competed twice in the month of July (my first two shows). I got 3rd in both of them. She thought I was obsessed because it took so much time and effort to get ready. I told her that obsessed is a word that the undisciplined use to describe the dedicated. She is due to have our son on Friday the 8th, so that will keep me busy for a while. I should have only enough time to take care of them and train. I plan to compete again in March. As far as shoulder workouts go, you definitely need to overload them. For increasing definition, I prefer more of a forward and lateral raise movement. Forward raises will target more anterior delts and lateral will hit the medial delts. For posterior delts, you can do lateral cable raises with the cable behind you or barbell shrugs on the smith machine with the bar behind you. I continue to do presses, but I will go with a moderate vice heavy weight and go for more repetitions. I think (and this is only my opinion) pressing movements for shoulders are better for adding bulk than definition. I like to do forced reps especially for shoulders. I don't think you can overtrain them in one session. Make sure you have a good spotter that you trust when doing military presses. It would sure suck to hurt your shoulder because they were too busy talking when they should have been spotting. I like to do Arny presses with dumbells too. Just make sure you give them ample time to recover before your work them again. I do them once a week. Actually, I do everything once a week except for abs. Just don't push it and try to do more weight than you can do with proper form. I'm kind of paranoid about an injury to the shoulders because so many people I know have hurt them.
