need some shoulders advice->

[BigRedCat]

I want to blow these damn shoulder the fuck up! I am currently doing a 5x5 program 3days a week. For delts I do:
5x5 seated dumbell press- I use around 70 pounders- I am still getting stronger- dont make fun!!
Then I do 5x5-7 lateral/side raises


What could I do to get some thick gains on these babies??

 

[gymtime]

Try shrugs. Also, front raises with a plate or dbs.

Try a different lat raise too. Sit backwards on an inclined bench, say 65 degrees or so and lean forward so the bench is supporting your torso. Start with the dbs down,and raise them up and out, palms down. Your arms should be out in front of you at the top of the excercise, elbows bent slightly.

 

[BigRedCat]

Oh yeah I have been doing shrugs too- I just use as much as I can hold which is about 200 total, I need to work on my grip strength. I will try those raises tonight. I have to work out in a couple hours. What kinda reps and sets on the raises?

 

[gymtime]

I tend to do those after the heavier movements like shrugs and mil presses, so sometimes I'll only do two sets. But a pretty standard breakdown:

3 sets, 12, 10, 8, or 10, 8, 6. I'll go a little higher on reps for these because form is so important on them and the weight used tends to be fairly light, 25, or 30lb dbs.

 

[Lord_Suston]

reverse flyes always add thickness to my shoulders, I always do them after military dumbells then I go right to upright ros and lateral raises.. Plus 70's in each hand is not light weight either...

 

[louden_swain]

People always seem to forget about Up Right Rows! I use these and my delt caps, traps, and neck all tie in nicely. The key is to widen your grip to about 12-14 inches to eliminate stress off of the wrists. Give them a try. . . if they hurt you in any way do not perform them. Its as simple as that.

 

[needsize]

People always seem to forget about Up Right Rows! I use these and my delt caps, traps, and neck all tie in nicely. The key is to widen your grip to about 12-14 inches to eliminate stress off of the wrists. Give them a try. . . if they hurt you in any way do not perform them. Its as simple as that.

Be very careful of this exercise though, it puts the rotator cuff in a mechanically disadvantaged position, and VERY injury prone, the shoulders were not designed to lift weight in this motion.

I would suggest sticking with the 5x5 for shoulder press, but up you reps on the laterals to sets of 8-10 reps so that you're hitting the slower twitch fibres. Thats basically my delt routine and I've managed to increase shoulder width in a major way in the past year

 

[louden_swain]

Be very careful of this exercise though, it puts the rotator cuff in a mechanically disadvantaged position, and VERY injury prone, the shoulders were not designed to lift weight in this motion.

I would suggest sticking with the 5x5 for shoulder press, but up you reps on the laterals to sets of 8-10 reps so that you're hitting the slower twitch fibres. Thats basically my delt routine and I've managed to increase shoulder width in a major way in the past year

I have never had any problems, as I have had really good results. I already perform seated barbell presses 4 x 12,10,8,5.

 

[needsize]

I have never had any problems, as I have had really good results. I already perform seated barbell presses 4 x 12,10,8,5.

With my bad rotator cuff, I'm unable to do upright rows without a lot of pain. I asked a chiropractor about it, and he explained about how the rotator cuff wasnt designed to work that way, and it can very easily lead to injury.

 

[b fold the truth]

I am still a fan of doing overhead barbell presses...standing of course. Be sure to put lots of emphasis on the rear delts!!!

B True