Shoulder routine help

[JOKER47]

My shoulders, specifically my overhead press, has always been a weak spot for me. It seems whenever I try something new, I stagnate very quickly. The last few weeks, my OHP has stagnated or seemed to go down at times. Here is my current routine:

Standing BB Military Press - 1x8, 1x6 increasing weight warmups, 4x4 work sets (push press)
Seated DB Military - 2x8
Lateral Flys - 3x10
DB Rows (Elbows out) - 3x8
Power Cleans - 5x3
ab work

Would like some input on this routine, and hearing what has worked for you guys/gals in increasing your OHP strength. That IS my goal, by the way.

Thanks,
Joker

 

[louden_swain]

Maybe it is time to redesign a routine. Overall it looks good, but you have probably hit a wall. . . it happens. I might suggest that you train back and delts together. Here is the routine I have been following for a couple of weeks:

Seated Dumbbell Presses - 3 x 8-12
T-Bar Rows - 3 x 6-10
Dumbbell Rows - 2 x 6-8
Seated Pulley Rows - 2 x 10-12
Chins - 3 x failure
Up Right Rows - 3 x 8-10
Dumbbell Laterals - 2 x 10
Seated Dumbbell Shrugs - 3 x 10
Hyperextensions - 2 x 25 with 45lb plate

Here is my current routine. . if you are interested:

Day 1 - Chest, Arms
Day 2 - Legs, abs
Day 3 - Back and Delts
Day 4 - rest
Day 5 - repeat cycle or rest

 

[JOKER47]

Maybe it is time to redesign a routine. Overall it looks good, but you have probably hit a wall. . . it happens. I might suggest that you train back and delts together. Here is the routine I have been following for a couple of weeks:

Seated Dumbbell Presses - 3 x 8-12
T-Bar Rows - 3 x 6-10
Dumbbell Rows - 2 x 6-8
Seated Pulley Rows - 2 x 10-12
Chins - 3 x failure
Up Right Rows - 3 x 8-10
Dumbbell Laterals - 2 x 10
Seated Dumbbell Shrugs - 3 x 10
Hyperextensions - 2 x 25 with 45lb plate

Here is my current routine. . if you are interested:

Day 1 - Chest, Arms
Day 2 - Legs, abs
Day 3 - Back and Delts
Day 4 - rest
Day 5 - repeat cycle or rest

The current routine I have been following has my shoulders on it's own day. My biggest weakness, hence it's own day. This my current routine which has worked well so far for me:

Day 1 - Chest/tri's/ab work
Day 2 - Back/Bi's/ab work
Day 3 - Off
Day 4 - Shoulders/ab work
Day 5 - Legs
Day 6-7 - Off

However, I do notice that in the routine you put up that you do more reps per set than I do for shoulders. Do you think shoulders need higher reps? Similar to calves needing higher reps? That could be a change I need to look into as well as a possible routine change. (Lower the weight a bit and up the reps?)


Thanks,
Joker

 

[louden_swain]

Its weird, my shoulders like to grow off using reps between 8 and 12. Of course the weights are moderate. When I feel my delts burning, I know for sure that they are working. My back on the other hand loves heavy weight. I guess the key is to experiment with reps and weight.

 

[Rexbo]

A similare thing happend to me, I plateaued on millitary press. So I switched to heavy dumbells. Im doing 4 sets of seated dumbell press around 7 reps.
Ive only been on it for 2 shoulders days, but I can tell you that I had DOS for about 3 days after each!

 

[JOKER47]

Thanks for all the input guys. I'm getting some good ideas here.

Gonna bump this for the evening crew.


Thanks again,
Joker

 

[b fold the truth]

Hmmm...I want to increase my overhead press also. You DON'T need a lot of volume though. You need to hit:

ONE pressing exercise: 3-8 sets depending on intensity and volume
ONE rotator movement: probably 2x per week
ONE tricep movement: probably 2x per week
Lots of back and ab work for stability.

What kind of weigts are you using now and what have you been doing to increase it?

B True

 

[JOKER47]

Hmmm...I want to increase my overhead press also. You DON'T need a lot of volume though. You need to hit:

ONE pressing exercise: 3-8 sets depending on intensity and volume
ONE rotator movement: probably 2x per week
ONE tricep movement: probably 2x per week
Lots of back and ab work for stability.

What kind of weigts are you using now and what have you been doing to increase it?

B True

Here's the cut-n-paste from the orginal post with the weights added:
Standing BB Military Press - 1x8, 1x6 increasing weight warmups, 4x4 work sets (push press) - 165lbs (work sets)
Seated DB Military - 2x8 - 50lbs
Lateral Flys - 3x10 - 20lbs
DB Rows (Elbows out) - 3x8 - 70lbs
Power Cleans - 5x3 - 175lbs

Back work is 2 days before shoulder day and is going very well. GM's and deadlifts make up the core of my back day. Ab work is done every day except leg day. (3 times/week.)

I'm a little confused by your last question. What have I been doing to increase my lifts? I upped my calorie intake, my intensity is high every session, I up the weight whenever I feel I am not pushing myself, keep my form tight,...Is that what you mean? Or am I misunderstanding your question?


Thank you,
Joker