Does anyone feel sore after shoulders?

[sportsclub]

I dont really feel sore after my shoulder workouts no matter how hard i train. I have gone from light to heavy and still nothing. The only thing that gets sore after shoulders is my traps...and thats when I go more on the heavy side. Besides my traps always feel a bit worked for some reason. Any ideas to change my shoulder workout or are they just a stubborn muscle? Here is my workout for them

Standing OLY press or seated DB press 4sets (increasing in wt til failure @ 10-12 reps)
standing lateral raise 5 sets same wt 12-15reps
reverse flys 5sets same wt 10-12 reps
and starting to incorperate reverse lateral raises--still trying to get use to them. 4sets10-12reps

 

[bigbench]

Make sure that when you do laterals, you bring your shoulder blades together and keep them tensed. This will prevent you from using your traps to start or finish the movement. Also, to hit the side heads, make sure that your pinky finger comes up like your pouring out a jug of water. Never let your hands go higher than your elbows either. That is a BIG reason why people feel it in their traps. When doing front raises, supinate your hand so that your thumbs are up and pinky is down. Also, add in some upright rows, but make them wide grip. Use at LEAST a shoulder width grip as it will hit the delts vs the traps. Now, the BIG thing. While doing presses, you must keep a SMALL ROM or you will not work the delts. At your starting point, make sure your hands are level with your ears. That keeps the tension on the delts and off the traps. When you reach the top of the movement, stop when your elbows hit your ears. If you go past, your tris take over. Give all that a shot next workout and see if that helps

 

[sportsclub]

Thanks B I will definitly keep these in mind next time I do shoulders...

 

[Dzaster]

Shoulders has to be one of my FAV workouts!!! I am thinking that you have become used to your workout, or maybe just not enough of what you have..i personally fry the hell out of mine..heres what I went through today after a thorough warmup...

Military Barbell Press-4 sets
Seated dumbell side lateral raises-4 sets
Upright rows (each week i switch from close grip for traps to wide grip for delts and alternate between smith machine and barbell)-4sets
Seated dumbell front raises-4 sets
Seat dumbell press-4 sets
Then to put the icing on the cake i ran a light triset of machine press, cable front raise, cable side raise for high reps to get as much blood in there as possible..i actually only did 2 sets each of the cables and 3 sets of the machine press...sore is definately in agenda for the next couple days without overtraining..ive actually just started most of the seated routine it really makes a difference...a little over 20 sets with some blood filling cable work...IMO looking at your build(awesome!!!) it seems like your shoulder day isnt quite enough and you can def take a little more, especially if your feeling like you say you do, and I think your mid cycle...im thinking that adding a little more will give you what your looking for!!

 

[great one]

just a suggestion sometimes a good deep tissue massage at a sports clinic helps , i have large shoulders , and it has been a problem when i am training, i don't realize that i am tightening up from one workout to another and ever so slightly getting a smaller range of motion therefore i am not getting the full burn factor , or dom effect , also of course very healthy to get massages for muscle to grow ( not sure if this will help but it has helped me)

 

[MrBman]

bench pretty much nailed it ... another thing to do when hitting laterals ... is slow down the movement ... and hold it for a a few seconds ... at the top of movement ... also when you do laterals - make sure you are keeping the stress on the medial delt - a good way to test this out is to take the fingers of your other hand and place them on the medial delt of the side you are exercising ... you will be able to feel if you are hitting it properly - i find the slightest angle difference to be significant in diverting stress away from the muscle ...

also with delts you need a good number of high rep sets, or drop sets... the shoulder is a very thin muscle group ... in order to maximize the training and growth of the muscle, much like biceps, higher blood volume is somewhat necessary ...

in regards to what bench just mentioned ... Huge mistake that people make ... i dont really say much at the gym anymore, people tend to think they are know it alls, or are just insecure and defensive when it comes to faults in training ... alot of people when doing the press movement ... dont go down low enough - and when you extend ur arms to the point where your elbows are about to lock at the completioin of the movement ... alot of stress is taken of the shoulder ... it gives them a chance to rest, which you dont want when completing a set ...

uhmm rear delts ... is another thing i find people divert stress on to the traps with by angling their back and arms improperly ,,, when completing this movement it is also important to NOT bring ur arms down fully to the point where the dumbells you are holding are sitting parallel to each other ... in other words try and complete the movement with out brining ur arms back into a resting position - leave them slightly extended at the end of the rep ... it will increase stress on the rear dealt ... I really suck at describing this stuff ...

and lastly ... flex on ur reps ... flex as u are completing the movement, this puts additional strain on them muscle ... reduce the amount of rest time in between sets if you are keeping it above 45seconds ... and if you are still having trouble tiring out the muscle ... super set in a fashion that targets the same muscle group with two different exercises .... ie reverse dumbell flies super setted with reverse cable flies

 

[mr.nitro]

I often feel so sore after shoulders that i can bearly drive home. odly enough i usually feel pain during my workout, but the next day i feel fine.

 

[dennis]

Upright rows with an easy curl bar ......My shoulders too get full and tired on shoulder day but rarely are sore.

 

[sportsclub]

I am feeling better that I am not the only one who's shoulders arent sore the next day...they are definitly fatiqued the day of

 

[dennis]

Let us know how the up right rows work....

 

[jimbo69]

dropset presses occasionaly throw in some supersetting.........boulder shoulders.....

 

[lovevixen]

I think it because of the short range that the muscle move. I normaly get more sornes in my triceps then in the shoulder. In fact the few times I have been really sore I went crazy with volume! I think I did some thign like 3 hours of nothing but shoulder a couple times in H.S. because I was stuck in a place with only modest amount of concrete weights so the area that I could train the most was shoulders and biceps. Even then I think my traps where more sore then any of my deltoids where. So I think you are normal especialy if you use more compound movements. If you use isolation type movements then your erlbow would likely be more sore then your shoulders!

 

[CoachG]

I too find it difficult to become sore from working shoulders. Two suggestions:

Incline Dumbbell Front raises: very few delt exercises truly apply serious stress at the stretch point. Sit on a 30 degree incline bench, facing up, let the db's hang straight down, keep your chest and traps tight, and then raise the DB's straight up, bringing them closer together once they clear your legs. Don't raise them so far up that you take the stress off your delts. When you hit failure, press the db's up and then do a negative raise.

Inclined side dumbbell raises: This one's a bit trickier without a visual, but you would sit sideways on an inclined bench with your arm perpindicular to the floor in front of you. The idea is that you will start in a side-delt stretched position.

Let me know how these work for you.