mass routine for shoulders ?

[buffchic69]

Hi all. Happy 2005 !!!

Now that the new year is here:

Looking for some serious mass & size in my shoulders.

I train them 1x a week what I did today was:

5 sets of 10 reps. 30 lbs. I did front raise, arnold db press, & upright rows.

every 4 weeks I change my moves, sets, & reps. But always train btwn. 4-6 and 8-10 reps to build muscle.

Just wanted to know if my set, rep scheme, & weight are good for building mass ?


Thank You ! ! ! !

 

[Sassy69]

Bump for anyone about need for some sort of rotator cuff exercise or protection? The shoulder is a ball & socket joint with lots of rotational range. Its so easy to screw it up if you lift too hard / heavy. My front & side raises run at 15-20 lb dumbbells. More than that really aggravates it.

Also what about shrugs? You can do these w/ dumbbells or on the smith machine or some of the other machines.



One comment I have about shoulder training is that the "wide shoulder" look on figure girls to a degree is hereditary -- I've got a friend who had a great little body, but she wanted to do a figure show & she simply could not get that wide shoulder look. She doesnt' have big shoulders. As part of this, she was running a hefty cycle including deca and basically just got bigger muscles, but still not "that look".

 

[*MissFit*]

What is considered wide shoulders.. i think my shoulder span from one side to the other is almost 20 inches

 

[The Shadow]

What is considered wide shoulders.. i think my shoulder span from one side to the other is almost 20 inches

thats wide......



you need to post the pic I asked you to take.....



seriously.

 

[*MissFit*]

i didnt notice i kinda chopped off bits of my shoulders in the one i took quickly and posted yesterday.. but u can kinda get an idea.. I try again later

 

[The Shadow]

..reminder.




*for those who dont know......her upper body specifically is phem*


*well - so's her bottom half...but thats a different thread*

 

[Sassy69]

Damn girl you jacked!

 

[*MissFit*]

I just have a bigger build (swimmers body)

Damn girl you jacked!

 

[Dieselgoku23]

Too get the "wide look" you really need to hit the sides delts hard even though is small muscle try to do heavy sets with less rep but ofcourse good technique. As far as front delts a lot of people over worked them. Remember when you bench you hit the front Delts a lot so dont over do your front delts. I notice a lot of body builders have really big front delts but lack of side delts because of the bench issue well just my .02 cents good luck Buff

 

[MsBeverlyHills]

my delts have really grown from deadlifting.. Im not even doing iso exercises for shoulder anymore.