What to do for shoulders?!?!?!?

[yoop33]

I would look so much bigger if I had some shoulders but I can't get them to grow for the life of me. What good work outs can I do to get these BIG!!
Are these considered a medium sized muscle? Should I work them hard and heavy? How often? Someone help me

 

[WR66215]

I only work shoulders once a week. That is more than enough to stimulate growth. I always start with some flyes before getting into heavy overhead presses(i.e. military press). X-reps and pause reps are great for adding some bulk so if you havent, try some of those.
Give this a look, it should be of some help. Good luck man!


http://www.x-rep.com/

 

[Quadsweeps Sister]

As you consider shoulder growth and exercises, remember there are four muscles of the shoulder to be addressed: The subscapularis, supraspinatus, infraspinatus and teres minor. Be sure to take care because repetitive, intensive training routines can slowly cause injury to the shoulder.

Side lateral raises, front raises, overhead presses (dumbell and barbell), rear deltoid work...will address all muscles of the shoulder. Take care never to bring the dumbell or barbell, etc. below ear level. This will create less shoulder stress.

Trust me when I speak about injury; mine will never be the same from extremely heavy dumbell and barbell pressing. Warm up with small weight raises while lying on your side and etc. This will help (and so does ice. )

Try shoulders with back - it is an opposing muscle group.

Good luck to you.

 

[bignate73]

i would do them with the same intensity as a larger muscle group but keep in mind that they take a beating during bench pressing and rowing. hit them with some 5x5 work and leave them alone.

QS's sister - for your overhead pressing, you can take it to the clavicle, just tuck your elbows in front. thats the biggest thing I see people doing wrong/detrimental is keeping their elbows directly out at their sides. tuck em in a little, taking a narrower grip on the bar and keep your forearms directly underneath your hands. you'll notice a significant difference in "strain" that you may feel if you have any. basically pull your hands in to where you would rack the bar if you were cleaning it. out wide like most do can put a great deal of stress on the AC joint and the bursa of the shoulder.

 

[Extra_Strong]

i would do them with the same intensity as a larger muscle group but keep in mind that they take a beating during bench pressing and rowing. hit them with some 5x5 work and leave them alone.

QS's sister - for your overhead pressing, you can take it to the clavicle, just tuck your elbows in front. thats the biggest thing I see people doing wrong/detrimental is keeping their elbows directly out at their sides. tuck em in a little, taking a narrower grip on the bar and keep your forearms directly underneath your hands. you'll notice a significant difference in "strain" that you may feel if you have any. basically pull your hands in to where you would rack the bar if you were cleaning it. out wide like most do can put a great deal of stress on the AC joint and the bursa of the shoulder.

yes agree with nate ... !!



clean and press hits em all all the way around. cant go wrong with em.

 

[ChinkNasty]

power cleans and press...i would say i work the shoulder girdle as opposed to just shoulders and I dont have a 'shoulder day' but cleans and presses (along with flat and incline bench) are all I've done and I've seen more growth then ever...

 

[theprofessor]

As you consider shoulder growth and exercises, remember there are four muscles of the shoulder to be addressed: The subscapularis, supraspinatus, infraspinatus and teres minor. Be sure to take care because repetitive, intensive training routines can slowly cause injury to the shoulder.

Side lateral raises, front raises, overhead presses (dumbell and barbell), rear deltoid work...will address all muscles of the shoulder. Take care never to bring the dumbell or barbell, etc. below ear level. This will create less shoulder stress.

Trust me when I speak about injury; mine will never be the same from extremely heavy dumbell and barbell pressing. Warm up with small weight raises while lying on your side and etc. This will help (and so does ice. )

Try shoulders with back - it is an opposing muscle group.

Good luck to you.

agreed.
yoop33: i dont think going below arms parallell does any good.
i prefer to switch between dumbells and barbell presses on a weekly basis.
also some machine lateral raises feel good to me, but also i use dumbells probably more often. variety is nice, and will keep you from getting bored doing the same routine
for rear delts i love the feel of this one move: you grab the cables and then turn around, crossing them. hold them in front of you and pull them back with your rear delts. keep the "X" where the cables cross at eye level, keep wrists straight and use no body motion.

 

[Quadsweeps Sister]

i would do them with the same intensity as a larger muscle group but keep in mind that they take a beating during bench pressing and rowing. hit them with some 5x5 work and leave them alone.

QS's sister - for your overhead pressing, you can take it to the clavicle, just tuck your elbows in front. thats the biggest thing I see people doing wrong/detrimental is keeping their elbows directly out at their sides. tuck em in a little, taking a narrower grip on the bar and keep your forearms directly underneath your hands. you'll notice a significant difference in "strain" that you may feel if you have any. basically pull your hands in to where you would rack the bar if you were cleaning it. out wide like most do can put a great deal of stress on the AC joint and the bursa of the shoulder.

Thanks Nate! I did move to pressing in front of my face on military. Also, I haven't done a behind the neck press in forever.

True - I definately keep my elbows out to the side. If I look in the mirror - mine are a perfect L shape, and probably 'perfectly' stressing my shoulders too. I'll try the 'tuck' you speak of on the elbows this week. Thanks!

 

[yoop33]

Thanks guys. Will be trying these things this week. Hope they start getting big soon because they are killing me with their smallness!

 

[Dposey]

I'm going to back up what everyone else said and say go with cleans and presses. My shoulders have grown noticably in 5 weeks from power cleaning twice a week and push pressing once a week. You can't go wrong!