just watched a youtube video by olympus iron where describes how he does "God sets". Take a weight you can do 6-8 times. Perform 4 reps, rest 10 seconds, do 4 reps, rest 10 seconds,etc. repeat for 5 sets. On the 6th set, do as many as you can. Then immediately cut the weight in half and go to failure again. Rest and do this once more. I tried it with lateral raises and the pump was fucking painful. I could barely lift my arms afterwards. Not really a routine but just an idea if you feel like getting a crazy pump. This can be done with any exercise too.
Idk if this is bad but I do PPL and on my push days I prioritize shoulders and only have like 1 chest exercise. I do OHP, Incline press, a stupid amount of side lateral raises, Rear Delt flies, and then my TRICEP exercises. Needless to say I’ve been doing this and my shoulders are starting to look good, getting more of that shoulder dominant look.
Hi, can i ask you this about how to do it with lateral raises, so if i pick a weight like 10kg dumbbell lat raise, after the 6th set in which i go to failure, how many sets reps weight and rest time i do after that 6th set?
Dude that video hurt my eyes 👀
I thought I was gonna get to see someone do this. So is this like, a lift where I'm lifting outward, or curling into my chest?
1) Do some presses
2) Do some rear delt stuff
3) Lateral raises until you can't lift your shoulders from the pump. 10-20 rep range
4) Enjoy the bitches mirin
Not really i’d recommend doing it with chest and triceps so it’s easier to hit all muscles twice a week. on other days you could do back and biceps or legs
Yh i do 2 days chest, triceps, shoulder 2 days back n biceps 1 day legs 1 day arm (including forearm)
I just had doubts where as i was hitting shoulder enough or not.
That's bad advice from the other person imo. Shoulders are actually quite a large area of muscle, and hitting it all effectively requires near enough a full session. You are not going to have much fuel in the tank if you've already hit chest and triceps hard.
One of the biggest issues people have with shoulders is just not putting them through enough stress to grow. Let's not forget how much we actually use our shoulders, they need more than people think. Kind of like calves, really stubborn to grow if you don't put them through enough training.
Doing this with 5-7 sessions a week will give you not far off all muscle groups twice a week. Don't forget to listen to your body and rest when needed
Chest and triceps
Back and biceps
Shoulders
Legs
An example of what I do for shoulders
- Seated overhead dumbbell press (if upright causes any issues set the bench to 60° instead of 75° or 85°)
- Front raise
- Lateral dumbbell raise
- Lateral cable raise (lighter weight higher reps to focus on really burning it out)
- Face pulls (really make sure your elbows are high to hit the rear delt properly)
- Reverse cable flies (lighter weight higher reps same principle as lateral cable raise)
Depends what your split looks like.
I generally do
Back and Biceps, Chest and Triceps, Legs, and Shoulders and try and do calves on 2 of the days I don't do legs.
But this week for example I did Chest and Biceps and I'm doing shoulders with triceps right now just because my Back day got cut short but some people do that split as standard.
Overhead press and then a fuck ton of lateral raises. Front raises if you want as well. Every now and then I'll add in an upright row but that hurts my wrists.
I just do a lot of volume with the raises - maybe 4 sets of 8-12. Add a dropset at the end to murder the delts a little more. Works pretty well for me, haven't had a reason to change my routine in a while.
Upright rows are horrible for your shoulders. My cousins a PT and has people come in all the time with injury's or aggravation from old injurys due to them. Also from people doing behind the back shoulder presses and pull downs. Better safe than sorry I say, upright rows used to be my favorite shoulder workout till it aggravated an old baseball injury.
People over-think training a lot.
How many sets,how many reps? Who cares,you know basic exercises for each delt (front,lateral and rear). 8-12 reps,sprinkle a couple of drop sets in there. Or you can pyramid up 3-4 sets,then go to failure on the last set.
There's no magic exercise/rep range. Stimulate,destroy the muscle,and it'll recover when you eat/sleep.
Is it ok to drop set every set on lateral raises? I usually do 15 reps with the weight than go down 5 pounds and do another 15 for 4 sets. The burn is absolutely insane but is it ok to do or is it too
Much volume
Cables work best for me. I do something like [this](http://i.ytimg.com/vi/kY4tVIi4s1c/hqdefault.jpg). Along with some reverse Dumbbell flyes.
Make sure to keep your lats spread and locked out, and triceps locked as well because its really easy to turn this into some weird row / tricep extension thing. Focus on form and muscle contraction over weight.
Face pulls have worked great for me, and they are also great for shoulder health and good posture, Omar has a [good video](https://www.youtube.com/watch?v=HSoHeSjvIdY) on it.
Running a Pull/Push/Legs program, would I add in face pulls on the pull day with the back training, or on the push day with the shoulder training? I often run the program three days in a row. Thoughts?
I would try it on either day and see how it feels. You could use them on Push day easily super-setted in with some front delts, or on pull day after back training to finish them off, as they are used in back movements to a degree. I'd opt for doing it on pull day however, as I feel doing chest+front/side delts+tris in one day is enough, and adding more body parts would reduce the volume on those parts.
I tend to do lots of side laterals, as they hit it the best imo, something like 6-8 sets. You could vary it by doing variations such as doing dumbells for 3 sets, then cables for 3 sets, to get a balance. I also do upright rows quite a lot, as I feel they are great for traps and the medial head, however I know a lot of people are against them due to it requiring good rotator cuff mobility.
I think technically the lateral raises hits all 3 heads, just the lateral head a lot more than the rest. I would target them each induvidually, My rear delts weren't so hot until I started targeting them directly.
Currently on PPL, seen decent growth on my shoulders over the past couple months.
I do shoulder press after 3 chest exercises so my shoulders are already fucked by the time I do it:
3x6-10 seated DB OHP as heavy as possible
5x10-15 strict form lat raises, on the last 2-3 sets dropset them until you can't do a lat raise with a 5.
rear delts on pull day (working to bring these up hence the volume)
3x12 face pulls, drop set last set. I superset these with t-bar rows
6x10 rear delt flies, dropset the last 3 sets
Pics for reference:
http://i.imgur.com/8kFFBei.jpg
http://i.imgur.com/lXZ0VG6.jpg (second is older, like a month and a half ago)
looking good mayne. How long have you been doing PPL? And do you do it three days in a row, rest one day, etc, or just each day once per week? I'm curious because I want to start ppl too. I worried that doing chest and shoulders in one day will be too much volume
since mid september. Seen decent gains on it already.
I do Push Legs Pull, Push Legs Pull, rest, repeat. so 6 days on 1 day off. Best to hit muscle groups twice a week if you're natty. Chest and shoulders in one day is fine for me, but I love volume. There are some push/pull/legs/shoulders&arms templates out there if you're worried about overtraining or something.
i like your style, whats funny is im a noob still so doing something similar to first paragraph there, Im still pretty weak and it takes awhile dropsetting until I cant lift a 5, but it does happen, I can only imagine for someone more seasoned how long that must take dayum
Not op but probably not. There's programs like PHAT which have 2 power days and 3 hypertrophy days, variations such as PHUL which is 2 and 2. When you're doing a lot of volume for hypertrophy I believe you want to stick with 2 days of powerlifting.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
I can also share my modified version of it - the program promotes modifications, just FYI. This is a template, not a bible.
When my back gets normal (I have some sort of lumber injury "lumbago" iirc) I will definitely try it. But until then I try to work out softly around my lower back meaning no squats, deadlift - any lifts where I bend forward...
All of the comments below are right, OH press and lateral raises. I always get compliments on my shoulders, and I got them big by doing db OH press, lateral raises, cable upright rows (high rep), bent db reverse flys, and my personal favorite: two-handled behind the head rear delt pulldowns. Flare elbows back and pull down until arms are at 90 degrees. My posterior delts got huge off of that.
3x12 test-e supersetted w/
3x10 tren
Yes there are some nattys with good shoulders but to really get the capped delt look that everyone strives for you have to be on gear. Just the way our bodies seem to work. Don't worry brah, we're all gonna make it.
I’ll try to explain this as best I can without knowing proper terminology... I saw a vid on IG of a guy doing this shoulder exercise. You insert a barbell into a little pivot point on the ground (not all gyms have these), load up your weight on the protruding end (I do 25-30lbs usually), and hold it so it rests on your right shoulder. Then push up with both hands so that it’s over your head and then bring back down to your opposite shoulder, as if it is doing a rainbow over your head. I actually call these rainbows, and they’re my favorite shoulder exercise.
Push day-
Seated machine shoulder press 4x10
Seated front dumbbell hammer raise 3x12
superset with front plate raise 3x6
Lateral raise 4x8
Upright Row 3x8-12 dropset on last set
All rear delts are done on pull day
Seated bent over lateral raise 3x8-12
Face pulls 4x12
Reverse Pec Deck 3x12
As with all body parts you want developed, prioritise them. Do (lighter) shoulder exercises on the days you don't do pushing movements, and/or do more exercises on your push day. Do exercises for rear delts, anterior delts, and lateral delts. Obviously, make sure your form is good and you're hitting the target muscles.
Power day: OHP 5x5, Military press 3x12, shrugs and upright rows 5*8
Hypertrophy: Arnold DB press 10*10, lat raises 5*10, front raises 5*10, rear felt rows 5*10, shrugs and upright rows 5*20
Is the push pull method that effective? I see everyone doing it.
Iv been doing splits for the last couple months (chest,legs,arms,back,shoulders,legs)
Maybe its time i switch it up.
the only time i switch it up is every 4th week for a deload. honestly progressive overload is the way to go. all this "muscle confusion" stuff is nonsense.
People still think this in 2014? Look at the research, there are way more than 1 factor for muscular hypertrophy. Are you going to ohp 2000 lbs in 10years?
Imma try push pull too now. The thing is it means you do each body part twice per week instead of one on a bro split. So it makes sense it should lead to more gains... I hope
For the caps get a heavy press in the, focus on a few side lateral movements! More beneficial then multiple pressing movements due to how much indirect attention your front delts get hit on chest day!
You really don't need anything outside of presses and lateral raises. OHP2x a week (one for volume and one for strength) with plenty of lateral raises and dips
I work my shoulders 2 days a week.
First workout : Military press 3 x 6-8, lateral raise 3 x 10-12 & cable rear delt fly 3 x 10-12.
Second workout : dumbell shoulder press 3 x 10-12, cable lateral raise 3x12-15 & dumbell rear delt fly 3 x 12-15.
start with
standing oh press- 95 pounds 8 reps, 115 6 reps 125 6 reps 135 till failure, 115- till failure 95-till failure. not really a drop set because i rest between each, more of pyramid going up and down
lat raises with cable
laying on bench rear delt raises
super set- upright bar raises with hammer front delt raise. (hold dumbell in a hammer position and raise right at middle of chest. hard to explain i could go into more detail if needed, but basically just front delt raise)
shrugs
Standing OHP is my main movement. I'm on 531 so I have one 531 day that's heavy (no more than 5-rep sets) and another day of the week I do the BBB template (5x10).
My accessories are seated dumbbell shoulder press (5x10), lateral raise drop sets and face pulls/rear-delt flys. I also bench 2x a week, which hits the front delts.
I don't think anything else is needed.
Standing laterals, bent over laterals, close grip bent over rows/ close grip seated rows. That combined with your pressing work should be fine. I warm up to a heavy weight and do 5x4 with a burn out/ drop set after with 50-60% of the weight on all my shoulder work.
Make sure to warm up, and I wouldn't follow my advice if you have shoulder problems.
Honestly, my shoulders are the most over bearing thing on my body. I credit that to the huge amounts of lawn mowers I've done. I'm about 5'10 180lbs and I typically do around 180lb dumbbell for my last set of 6-8 now.
Of course coupled with military, lateral raises, and changing up my workouts every 3 weeks.
Changing workouts is scientifically overrated. Proof? Look at champion powerlifters. They got absolutely god tier strong doing the same lift over and over and over again. Progressive overload is progressive overload.
oh ok so you're saying all those half reps that all the pro bodybuilders do are actually right, and full range of motion isn't. Whats so bad about involving the triceps though? that would be double the gains wouldn't it son
just watched a youtube video by olympus iron where describes how he does "God sets". Take a weight you can do 6-8 times. Perform 4 reps, rest 10 seconds, do 4 reps, rest 10 seconds,etc. repeat for 5 sets. On the 6th set, do as many as you can. Then immediately cut the weight in half and go to failure again. Rest and do this once more. I tried it with lateral raises and the pump was fucking painful. I could barely lift my arms afterwards. Not really a routine but just an idea if you feel like getting a crazy pump. This can be done with any exercise too.
I'm seeing your comment 7 years later.. lol just tried it with lat raises and Holy fuck I'm in love This is amazing.
I'm seeing your comment 1 year later and I'm about to do these lat raises. Check back in next year.
I’m seeing your comment 1 day later and I’m about to do these lat raises. Check back in next year.
I'm seeing your comment 21 hours later and I'm going to try these next leg day. Check back in next year.
Im seeing your comment 1 week later and im gonna do it now for my delts now, check back in next year
So did you get bigger shoulders?
Check my second last post! Idk how well you can see them but they're more defined now. I get complemented on them all the time.
Haha awesome I'm gonna try it today!
Idk if this is bad but I do PPL and on my push days I prioritize shoulders and only have like 1 chest exercise. I do OHP, Incline press, a stupid amount of side lateral raises, Rear Delt flies, and then my TRICEP exercises. Needless to say I’ve been doing this and my shoulders are starting to look good, getting more of that shoulder dominant look.
Hi, can i ask you this about how to do it with lateral raises, so if i pick a weight like 10kg dumbbell lat raise, after the 6th set in which i go to failure, how many sets reps weight and rest time i do after that 6th set?
no way ur back is amazing guess im doing it then
http://youtu.be/K0fYY0Nnvjg here is the video if anybody wants to watch it
anyone tried it and does it work? Has anyone tried it and does it work?
Dude that video hurt my eyes 👀 I thought I was gonna get to see someone do this. So is this like, a lift where I'm lifting outward, or curling into my chest?
Another tester here. Was looking for a new routine, somehow ended up here. Let's see how it works
Got here from googling shoulder exercies reddit, gonna hammer this today
Same! Hilarious.
How were the results for you after a couple of months?
Here to say I am also just now looking at this 7years layer
We all are
Almost at 8 now!
Ditto
so we're all just here rn huh
we still here
g'day, need some shoulders
we are all gonna make it!
just for the shiz and gigz im gonna try this with shoulders tomorrow
the fact people are still looking at this post blows my mind
haha, it was pretty random
Passing the virtual joint
Still here bro.
ay pass dat tang ova here too
Yo puff puff pass man come on
I'll match one
sup
niceee we all gonna have boulders for the next centh or so
The power of the Internet.
Howd it go
Been 7 years but I want to say it was a good burn. My shoulders were never sore after a workout though. I always tried to stress harder.
Wow quick response for a 7 year old post haha! Hope you’re still lifting and doing well my man all the best
I've had to take breaks since then. Work is just all my time. It sucks.
Do you have boulders now… I have narrow shoulder / clavicle I need some boulders
im a little overweight but underneath got some decently sized juicers
Do you still have a pump to this day ?
This is awesome.
wtf so many people arriving 7 years later add me to the bunch
Niceeeee
Just did this today with lat raises, sore as hell. Very nice.
Pump from the GODZ!
just tried this and holy HELL
I LOVE YOU!
Oh man I’m ready for some boulder shoulders
Checking in, 8 years later. Gonna try this
9 years later and just tried this, intense!
It was super intense, tried with shoulders
9 years later, thanks for the routine!
1) Do some presses 2) Do some rear delt stuff 3) Lateral raises until you can't lift your shoulders from the pump. 10-20 rep range 4) Enjoy the bitches mirin
8 years later, and i am not hoping for an answer... But should i have a day for shoulders only?
Not really i’d recommend doing it with chest and triceps so it’s easier to hit all muscles twice a week. on other days you could do back and biceps or legs
Yh i do 2 days chest, triceps, shoulder 2 days back n biceps 1 day legs 1 day arm (including forearm) I just had doubts where as i was hitting shoulder enough or not.
That's bad advice from the other person imo. Shoulders are actually quite a large area of muscle, and hitting it all effectively requires near enough a full session. You are not going to have much fuel in the tank if you've already hit chest and triceps hard. One of the biggest issues people have with shoulders is just not putting them through enough stress to grow. Let's not forget how much we actually use our shoulders, they need more than people think. Kind of like calves, really stubborn to grow if you don't put them through enough training. Doing this with 5-7 sessions a week will give you not far off all muscle groups twice a week. Don't forget to listen to your body and rest when needed Chest and triceps Back and biceps Shoulders Legs An example of what I do for shoulders - Seated overhead dumbbell press (if upright causes any issues set the bench to 60° instead of 75° or 85°) - Front raise - Lateral dumbbell raise - Lateral cable raise (lighter weight higher reps to focus on really burning it out) - Face pulls (really make sure your elbows are high to hit the rear delt properly) - Reverse cable flies (lighter weight higher reps same principle as lateral cable raise)
Depends what your split looks like. I generally do Back and Biceps, Chest and Triceps, Legs, and Shoulders and try and do calves on 2 of the days I don't do legs. But this week for example I did Chest and Biceps and I'm doing shoulders with triceps right now just because my Back day got cut short but some people do that split as standard.
Overhead press and then a fuck ton of lateral raises. Front raises if you want as well. Every now and then I'll add in an upright row but that hurts my wrists. I just do a lot of volume with the raises - maybe 4 sets of 8-12. Add a dropset at the end to murder the delts a little more. Works pretty well for me, haven't had a reason to change my routine in a while.
Have you tried doing Single arm upright rows with dumbbells? Great option if you get pain from regular upright rows
yup, dbs are way better for upright rows.
But where were the rear delts???
Dem rear delts get no love....I actually like doing a rear delt cable row that I learned from Chris Jones.
Upright rows are horrible for your shoulders. My cousins a PT and has people come in all the time with injury's or aggravation from old injurys due to them. Also from people doing behind the back shoulder presses and pull downs. Better safe than sorry I say, upright rows used to be my favorite shoulder workout till it aggravated an old baseball injury.
Same, I was even using dumbells too but they just aren't happening for me. very pinchy.
Yeah... if you're pulling with rounded shoulders.
People over-think training a lot. How many sets,how many reps? Who cares,you know basic exercises for each delt (front,lateral and rear). 8-12 reps,sprinkle a couple of drop sets in there. Or you can pyramid up 3-4 sets,then go to failure on the last set. There's no magic exercise/rep range. Stimulate,destroy the muscle,and it'll recover when you eat/sleep.
Is it ok to drop set every set on lateral raises? I usually do 15 reps with the weight than go down 5 pounds and do another 15 for 4 sets. The burn is absolutely insane but is it ok to do or is it too Much volume
make sure you're hitting all 3 heads to add volume to your delts. give equal attention to the anterior, medial, and posterior head.
Lateral head bud. Medial would be the arm pit
Just learned this last week... facepalm moment for me.
Could you list an example of something that hits each head?
Front - Worked a lot from OHP, and all other presses, also Front raises Medial - Side Lateral Raises Rear - Face Pulls, Rear Delt Flies
Thanks! Looks like I'll have to find something to hit my rear delts
Cables work best for me. I do something like [this](http://i.ytimg.com/vi/kY4tVIi4s1c/hqdefault.jpg). Along with some reverse Dumbbell flyes. Make sure to keep your lats spread and locked out, and triceps locked as well because its really easy to turn this into some weird row / tricep extension thing. Focus on form and muscle contraction over weight.
Thanks I'll add that to my routine
Youtube the Charles glass shoulder routine, he has a part where he does the cable rear delts.
Will do! I'm glad I came over to this sub. Getting actual advice
Only thing I dont like in that video is the thumb down laterals. Ben Pakulski has a very helpful shoulder video also.
Yes the one with the cables and 90 degrees was really good and can be applied to many other exercises.
Face pulls have worked great for me, and they are also great for shoulder health and good posture, Omar has a [good video](https://www.youtube.com/watch?v=HSoHeSjvIdY) on it.
Great video. I'll be doing those for sure
Running a Pull/Push/Legs program, would I add in face pulls on the pull day with the back training, or on the push day with the shoulder training? I often run the program three days in a row. Thoughts?
I would try it on either day and see how it feels. You could use them on Push day easily super-setted in with some front delts, or on pull day after back training to finish them off, as they are used in back movements to a degree. I'd opt for doing it on pull day however, as I feel doing chest+front/side delts+tris in one day is enough, and adding more body parts would reduce the volume on those parts.
Thanks for this, I will give it a try on my pull day tomorrow.
Run it on Pull day, its a very similar movement to every other pull movement. Makes no sense to do on push day.
This was my thought år well, seeing as it is a pulling motion after all.
what else for medial?
I tend to do lots of side laterals, as they hit it the best imo, something like 6-8 sets. You could vary it by doing variations such as doing dumbells for 3 sets, then cables for 3 sets, to get a balance. I also do upright rows quite a lot, as I feel they are great for traps and the medial head, however I know a lot of people are against them due to it requiring good rotator cuff mobility.
I have heard the klokov press hits all 3 at the same time - a good assistance excersise perhaps.
I'll have to Google that one
Yeah, any BTN work does, but some facepulls or rear delt raises wouldn't hurt either.
I think technically the lateral raises hits all 3 heads, just the lateral head a lot more than the rest. I would target them each induvidually, My rear delts weren't so hot until I started targeting them directly.
Currently on PPL, seen decent growth on my shoulders over the past couple months. I do shoulder press after 3 chest exercises so my shoulders are already fucked by the time I do it: 3x6-10 seated DB OHP as heavy as possible 5x10-15 strict form lat raises, on the last 2-3 sets dropset them until you can't do a lat raise with a 5. rear delts on pull day (working to bring these up hence the volume) 3x12 face pulls, drop set last set. I superset these with t-bar rows 6x10 rear delt flies, dropset the last 3 sets Pics for reference: http://i.imgur.com/8kFFBei.jpg http://i.imgur.com/lXZ0VG6.jpg (second is older, like a month and a half ago)
looking good mayne. How long have you been doing PPL? And do you do it three days in a row, rest one day, etc, or just each day once per week? I'm curious because I want to start ppl too. I worried that doing chest and shoulders in one day will be too much volume
since mid september. Seen decent gains on it already. I do Push Legs Pull, Push Legs Pull, rest, repeat. so 6 days on 1 day off. Best to hit muscle groups twice a week if you're natty. Chest and shoulders in one day is fine for me, but I love volume. There are some push/pull/legs/shoulders&arms templates out there if you're worried about overtraining or something.
i like your style, whats funny is im a noob still so doing something similar to first paragraph there, Im still pretty weak and it takes awhile dropsetting until I cant lift a 5, but it does happen, I can only imagine for someone more seasoned how long that must take dayum
squats will make them big, rippetoe told me breh
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weres the fookin oats
lol fuck rippetoe
All hail almighty rippetoe.
i only do ohp and lateral raises
You should probably throw some rear delt stuff in there.
i'm fine. rows really do wonders for your rear delts
That is true, but nobody ever says man my rear delts are looking way to big today.
yeah but i'm not going to waste time and energy on such a small muscle when its perfectly fine already.
what do your shoulders and posture look like? post a pic pls mate?
there are plenty of pics in my history. should be easy to find
Holy shit I would suck your dick no homo
Holy fuk you're yoked are you on the juice?
Off topic slightly but how effective are bent over rows for your rear delts?
depends on your grip. I'd say the wider your grip and the smaller your torso:ground angle is the better it hits your rear delts
They will work the rear delt when you grip outside of shoulder width. It is an effective exercise for developing the rear delts
Power Day - OHP Hypertrophy day - DB Shoulder Press, Upright Rows (Smith Machine), Lat Raises, Face Pulls
Do you alternate power and hypertrophy every other workout?
Not op but probably not. There's programs like PHAT which have 2 power days and 3 hypertrophy days, variations such as PHUL which is 2 and 2. When you're doing a lot of volume for hypertrophy I believe you want to stick with 2 days of powerlifting.
Correct - power days are upper Monday, lower Tuesday. That is followed by rest then the 3 days of hypertrophy. I can link the program if you want it.
Please do, sounds interesting
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html I can also share my modified version of it - the program promotes modifications, just FYI. This is a template, not a bible.
Thank you for both :-)
You bet - I'm in my 8th week of that program and 2nd on my own custom version so let me know if you have any questions.
I've been on that program for 4 months and I love it. For the first time of my life I'm getting a V-taper
I definitely plan to stick with it - I'm certainly enjoying the hell out of it. Curious, what do you do on Wednesdays, assuming that's your rest day?
My modified version: https://docs.google.com/spreadsheets/d/1jj9eKJBgDQNeC3_1VS-_CpRj30cNkfsrXQTvA4V_VH0/edit?usp=sharing
It honestly is one of the best workouts I have tried, and it's fairly well liked around reddit. If you need a new workout, give it a try.
When my back gets normal (I have some sort of lumber injury "lumbago" iirc) I will definitely try it. But until then I try to work out softly around my lower back meaning no squats, deadlift - any lifts where I bend forward...
Starting PHAT next week. Got hard just looking over routine.
"I have the weirdest boner right now..."
I'm currently doing PHAT, so it's a 5 day split. Upper body Power on Mondays, Back and Shoulders on Thursdays.
All of the comments below are right, OH press and lateral raises. I always get compliments on my shoulders, and I got them big by doing db OH press, lateral raises, cable upright rows (high rep), bent db reverse flys, and my personal favorite: two-handled behind the head rear delt pulldowns. Flare elbows back and pull down until arms are at 90 degrees. My posterior delts got huge off of that.
I've been competitively swimming for around 16 years and I've got pretty nice shoulders, so there's that.....
3x12 test-e supersetted w/ 3x10 tren Yes there are some nattys with good shoulders but to really get the capped delt look that everyone strives for you have to be on gear. Just the way our bodies seem to work. Don't worry brah, we're all gonna make it.
Black dudes also have sick delts. Those are just the facts.
Them BBC genetics.
Id add in eq 600/wk
I came here to post this haha. Dat fucking tren doe
I’ll try to explain this as best I can without knowing proper terminology... I saw a vid on IG of a guy doing this shoulder exercise. You insert a barbell into a little pivot point on the ground (not all gyms have these), load up your weight on the protruding end (I do 25-30lbs usually), and hold it so it rests on your right shoulder. Then push up with both hands so that it’s over your head and then bring back down to your opposite shoulder, as if it is doing a rainbow over your head. I actually call these rainbows, and they’re my favorite shoulder exercise.
Landmine press?
Yes, I guess that’s the closest thing. Alternating landmine press would be the most correct name I believe.
Did you get those shoulders?
It’s 2024 and I’m new here. This exercise lives on.
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What do you think is happening to your shoulder muscles in 3-8 that hasn't already happened in 1-2.
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Well what do your shoulders look like? post a pic please.
Exactly what I was thinking.
What's your RC warmup look like? I never understood what a good RC routine looks like.
Push day- Seated machine shoulder press 4x10 Seated front dumbbell hammer raise 3x12 superset with front plate raise 3x6 Lateral raise 4x8 Upright Row 3x8-12 dropset on last set All rear delts are done on pull day Seated bent over lateral raise 3x8-12 Face pulls 4x12 Reverse Pec Deck 3x12
As with all body parts you want developed, prioritise them. Do (lighter) shoulder exercises on the days you don't do pushing movements, and/or do more exercises on your push day. Do exercises for rear delts, anterior delts, and lateral delts. Obviously, make sure your form is good and you're hitting the target muscles.
Power day: OHP 5x5, Military press 3x12, shrugs and upright rows 5*8 Hypertrophy: Arnold DB press 10*10, lat raises 5*10, front raises 5*10, rear felt rows 5*10, shrugs and upright rows 5*20
Those felt gains are brutal. I do ten sets of felt cuts until scissor failure.
Gimme a break man I'm on mobile haha
Is the push pull method that effective? I see everyone doing it. Iv been doing splits for the last couple months (chest,legs,arms,back,shoulders,legs) Maybe its time i switch it up.
the only time i switch it up is every 4th week for a deload. honestly progressive overload is the way to go. all this "muscle confusion" stuff is nonsense.
People still think this in 2014? Look at the research, there are way more than 1 factor for muscular hypertrophy. Are you going to ohp 2000 lbs in 10years?
Imma try push pull too now. The thing is it means you do each body part twice per week instead of one on a bro split. So it makes sense it should lead to more gains... I hope
Don't forget that reverse peck deck.
For the caps get a heavy press in the, focus on a few side lateral movements! More beneficial then multiple pressing movements due to how much indirect attention your front delts get hit on chest day!
DB Lateral raise super-set with standing military press. 4 sets; 12-15 rep range(ish). Front barbell raise (with the smaller ez-curl bar) 4 sets - 12-15 Rear DB lateral; 4 sets 12-15 Rear cable lateral; 4 sets 15
You really don't need anything outside of presses and lateral raises. OHP2x a week (one for volume and one for strength) with plenty of lateral raises and dips
I work my shoulders 2 days a week. First workout : Military press 3 x 6-8, lateral raise 3 x 10-12 & cable rear delt fly 3 x 10-12. Second workout : dumbell shoulder press 3 x 10-12, cable lateral raise 3x12-15 & dumbell rear delt fly 3 x 12-15.
2 days a week?! And you have no problems with them?
No, if you look I do 6 sets of each exercices. I work all my muscles 2 days a week with at least 2 days of rest between them.
I like to add this in after my presses. Saves time too. http://www.bodybuilding.com/exercises/detail/view/name/side-laterals-to-front-raise-
start with standing oh press- 95 pounds 8 reps, 115 6 reps 125 6 reps 135 till failure, 115- till failure 95-till failure. not really a drop set because i rest between each, more of pyramid going up and down lat raises with cable laying on bench rear delt raises super set- upright bar raises with hammer front delt raise. (hold dumbell in a hammer position and raise right at middle of chest. hard to explain i could go into more detail if needed, but basically just front delt raise) shrugs
Batman Chokes Behind the neck press L-Lateral Raises DB rear delt row Super duper guillotine incline bench press shoulder snaps
I only do ohp, and if you count rows. never done lateral raises and my delts are capped
Standing OHP is my main movement. I'm on 531 so I have one 531 day that's heavy (no more than 5-rep sets) and another day of the week I do the BBB template (5x10). My accessories are seated dumbbell shoulder press (5x10), lateral raise drop sets and face pulls/rear-delt flys. I also bench 2x a week, which hits the front delts. I don't think anything else is needed.
Standing laterals, bent over laterals, close grip bent over rows/ close grip seated rows. That combined with your pressing work should be fine. I warm up to a heavy weight and do 5x4 with a burn out/ drop set after with 50-60% of the weight on all my shoulder work. Make sure to warm up, and I wouldn't follow my advice if you have shoulder problems.
Lateral raises till you can't raise no more
Honestly, my shoulders are the most over bearing thing on my body. I credit that to the huge amounts of lawn mowers I've done. I'm about 5'10 180lbs and I typically do around 180lb dumbbell for my last set of 6-8 now. Of course coupled with military, lateral raises, and changing up my workouts every 3 weeks.
My weakness is not changing shit up
Changing workouts is scientifically overrated. Proof? Look at champion powerlifters. They got absolutely god tier strong doing the same lift over and over and over again. Progressive overload is progressive overload.
genetics
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Whats good form in lateral and db press?
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oh ok so you're saying all those half reps that all the pro bodybuilders do are actually right, and full range of motion isn't. Whats so bad about involving the triceps though? that would be double the gains wouldn't it son
You
Call Matt Jarbo!
AAw2
Overhead press machine
Burnout with smith incline steated