My 5x5 and my delts.

[GeaR_and_SauCe]

I'm in my 4th week of 5x5 and tomorrow is Friday. Monday I will be starting my 5th week of this program. I've seen great stregth gains with my squats, dl's, benching, and rows. However, my shoulders are not responding to this method. Only hitting them once a week with only 5 sets of 5 standing millitary presses isn't working for me. I feel like I'm actually losing size in my shoulders and I've been using the same weight since day one. Each week it feels like the presses are getting harder and harder when everything else seems to be getting stronger. I was wondering if anyone could help me solve this problem. I was stronger in my pressing movements in my shoulders before I started this. I was doing seated dumbell presses, leaning delt raises, and upright rows. I think I might add upright rows as an accessory. If any of you could help me with this, I would greatly appreciate it.

 

[Madcow2]

Your delts take a beating from the presses (regular bench), rows, and chins. I can imagine several scenarios involving your delts being a weak link that might cause them to end up like this. Shoulders are largely built through major compound movements rather than any direct work especially laterals or upright rows (although for rehab or corrective purposes laterals have their place like everything else).

 

[kenneth]

Your delts take a beating from the presses (regular bench), rows, and chins. I can imagine several scenarios involving your delts being a weak link that might cause them to end up like this. Shoulders are largely built through major compound movements rather than any direct work especially laterals or upright rows (although for rehab or corrective purposes laterals have their place like everything else).

this being said Madcow, what would you think would help him? adding the work he said he would add, keeping it the same and toughing it out, or dropping overhead presses for a while cuz maybe it's too much? i'm not having this issue, my overhead's are moving up slowly but steadily, just curious about it. thanks

 

[Madcow2]

Not really enough info to make a specific diagnosis and probably not a lot of value in it even if there was. I'd leave it the same for now (gains in bench and rows are moving up so it's not detrimental and likely the result of a strength imbalance before the program) and assume they will recover in deloading. Overtraining is more of a systemic thing so as long as they aren't holding you back let them get pounded on for a bit. Reevaluate the situation towards the end of the 3x3 phase and then before restarting the next 5x5 volume phase. You might just find your presses really shoot up in a few weeks after a period with lower volume. I wouldn't worry too much - 90% is moving in the right direction and this is arguably at least holding ground. That's a better ratio than most could hope for. Just wait and see after the program.

 

[GeaR_and_SauCe]

Madcow, your advice is greatly appreciated. You mentioned something about a strength imbalance in the previous post and I have to agree that the problem lies somewhere within this area of mention. My chest was always lacking, as were my legs. These areas are getting stronger, faster because they are responding better to this heavy work. The shoulders, I always hit very heavy and were pretty much my strong point when I was doing the old typical routines. If I were to list the weight I am using, you would probably see as I am that the upper body is in fact starting to balance itself out. The delts were so far ahead of the other areas I believe that mabye it is just the rest of my body is catching up. If this makes sense than it would be the right move to just stick with the current routine. Again, I appreciate your help.

 

[Madcow2]

That makes a lot of sense. Your shoulders may well be exhausted from supporting your benches/rows/chins. If this is where your strength lay the body is going to attempt to shift as much as possible to them. Under this situation adding workload to the area is the wrong direction to go in. It's fairly easy to regain strength/size so don't worry about it.