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For all who have posted threads as too the enigma of achieving shoulder girth please allow me too share my thoughts.
First, just like any other large bodypart, the shoulder needs and can certainly handle its own separate day!! Your shoulders are involved in just about every single excersise you do!
I have for the last 5 months cut out shoulder pressing movements. I have discovered that training in a 3D fashion has greatly improved the overall symmetry and shape of my shoulders.
Simply, I incorporate Lateral raises, Front raises and Bent over rear raises and thats it. Side laterals being the king of all movements. If you bench as hard as I do, especially on Inclines, It is overkill in my opinion to incorporate an overrated movement such as shoulder presses. In fact more injuries occur performing this than any other shoulder movement.
Laterals need to be performed very strict. I do them one arm at a time w/one hand holding my squat rack and leaning slightly so that the weight pulls me away from the rack. No swing just controlled lifts slightly above shoulder level and a slow descent. This should be the premis for all lateral movements.
I would like to stress the importance of rear bent over raises. Have you ever seen a guy who looks impressive from the front and back but looses luster from the side. Remember that shoulders are multi faceted. They need to be done hard and consistantly to achieve a well rounded shoulder girdle.
I do:
6 sets of lateral starting w/ 20's for a warmup and going to 50's on my 4th
the 5th and 6th set are done on an incline bench w/ one side leaning against the bench and performing 12 strict reps a side.
4 sets of 12 rear raises w/ a wieght thats agonizing on the last 2 or 3
lastly front raises( single arm) raising up to chin level and lowering to tops of thighs to keep tension on the muscle.
Thats it. Word of caution!!! do this at least 3 days before or after doing chest. This has worked for me. My shoulders are the best part of my body. I will post pictures soon to illustrate. Hope this helps.
First, just like any other large bodypart, the shoulder needs and can certainly handle its own separate day!! Your shoulders are involved in just about every single excersise you do!
I have for the last 5 months cut out shoulder pressing movements. I have discovered that training in a 3D fashion has greatly improved the overall symmetry and shape of my shoulders.
Simply, I incorporate Lateral raises, Front raises and Bent over rear raises and thats it. Side laterals being the king of all movements. If you bench as hard as I do, especially on Inclines, It is overkill in my opinion to incorporate an overrated movement such as shoulder presses. In fact more injuries occur performing this than any other shoulder movement.
Laterals need to be performed very strict. I do them one arm at a time w/one hand holding my squat rack and leaning slightly so that the weight pulls me away from the rack. No swing just controlled lifts slightly above shoulder level and a slow descent. This should be the premis for all lateral movements.
I would like to stress the importance of rear bent over raises. Have you ever seen a guy who looks impressive from the front and back but looses luster from the side. Remember that shoulders are multi faceted. They need to be done hard and consistantly to achieve a well rounded shoulder girdle.
I do:
6 sets of lateral starting w/ 20's for a warmup and going to 50's on my 4th
the 5th and 6th set are done on an incline bench w/ one side leaning against the bench and performing 12 strict reps a side.
4 sets of 12 rear raises w/ a wieght thats agonizing on the last 2 or 3
lastly front raises( single arm) raising up to chin level and lowering to tops of thighs to keep tension on the muscle.
Thats it. Word of caution!!! do this at least 3 days before or after doing chest. This has worked for me. My shoulders are the best part of my body. I will post pictures soon to illustrate. Hope this helps.
