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 Training Discussion Board
 Hey Steelheart......
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| Author | Topic: Hey Steelheart...... | ||
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Amateur Bodybuilder 
Posts: 106 |
I saw your arms post. I bench 190 right now and the reason I believe it is so weak is my shoulders. Do you have a good routine I can do for shoulders to make them stronger? I'm willing to give anything a try. I'd like to keep shoulders and chest on the same day though. Right now I have trouble doing 75 lbs for 6 reps on seated (THAT'S RIGHT, THE EASY ONE) military press. ------------------     | ||
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Elite Bodybuilder 
Posts: 866 |
Here's what I did for 6 weeks that improved my bench significantly. I, too, had a shoulder deficiency. (I still do, but not as bad.) It's nothing big and elaborate like what you were probably expecting, but it will work. My original routine placed bench before shoulders. What I did was move bench to second in my workout and moved shoulder work to first position. I did one and only one shoulder-specific exercise. Standing barbell overhead presses (in FRONT of body NOT behind-the-neck). This is best performed in a squat rack or a tall power rack. Grip the bar in such a way that you will feel your shoulders doing most of the work (if you grip it too narrowly, you will notice that your triceps will receive more stimulation than intended). Now, step into lifting position with the bar racked on the front of your shoulders (as it would be after a finished clean, for example). Then just press it above your head. (Careful not to smack yourself in the nose.. lol). Keep in mind that these lifts are NOT pumper lifts. (i.e. "ahhh let me push this up slowly, feel the muscle working). You are trying to get STRONGER here, not get bigger shoulders (although the big shoulders will come with your strength.) Push the bar as hard as you can off of your shoulders. Feel the explosion. Pause for a brief instant at the top and then bring it back down to starting position on your shoulders. I warmed up with a set of 8 reps with the bar, 5 reps with 25% of my work weight, 2 reps with 50%, and 1 rep with 75%. I then performed 3 total sets of 8 reps, then 6 reps, then a final 4 reps with as much weight as I could handle while keeping good form. Keep in mind that you will have to work with lower weight on the bench for a few weeks since you will be doing shoulder work first, but if you gave it all you had during those weeks, then after those weeks you should not be surprised to see your bench in the 200 range. Good luck and train hard. -Warik ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Olympian 
Posts: 1601 |
Program for huge strong shoulders. Since your going to do this After chest, your delts will be pretty warmed up. Try this to get your delts huge!
one arm incline side raise 1-2 X 7-9 Supersets may make you feel weaker but this program will add size and strenghth, plus give you a huge pump!!! Let me know what your chest workout is like... ------------------ | ||
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Olympian
Posts: 1601 |
Have you given this a try yet? ------------------ | ||
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Amateur Bodybuilder
Posts: 106 |
No because right after I posted it I decided to stick with german volume training for awhile, sorry. I'm probably going to do 10 x 10 with side lateral raises cuz i'm wanting size in my shoulders more than strength right now. ------------------ | ||
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Elite Bodybuilder
Posts: 602 |
If you want a big bench train the triceps. Do a search at testosterone.net! ------------------ | ||
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Amateur Bodybuilder
Posts: 106 |
My triceps are probably my strongest muscles : ) it's my shoulders, but i'm working on them now. ------------------ | ||
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Cool Novice 
Posts: 17 |
I thought my triceps were my 'strongest muscles' too. UNitl my brother threw out 'proportinately. You could not walk to far on you triceps. I conceed that my glutes/quadriceps are likely my strongest muscles... | ||
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Olympian
Posts: 1601 |
Try this for supersized arms and pump!!! Superset *Seated French press 1-2 X 7-9 Superset * Incline curls 1-2 X 7-9 *Perform Rep with light weight, lowering slowly and powering up quickly. ** Hold for 2 seconds at peak contraction! ------------------ |
All times are ET (US) | |
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posted February 13, 2001 11:39 PM
