Shoulder Building

[flexx89]

been really trying to focus in on my delts recently..i want them to fucken pop like goku from dragonball z. im 6-3 225-230 with long arms got a 6-8 wingspan. my overhead DB press is solid i hit 110's for 6-8.

problem is..........

on my lat raises i feel like my traps take over and then the middle of my neck starts burning up..i switched to single arm lat raises (seated) and dropped my weight to 30lb dumbbells and made sure my forearm-upper arm angle was 90 degrees. this felt a lot better

on db front raises i feel like my biceps get more fatigued than my front delts due to my arm length..

anyone got tips for long limbed lifters and building the front/middle delts? my rear delts are solid from back workout and i can iso those a lot easier..thanks pimps

 

[Demondosage]

how long have u been working out? Reason I ask is sometimes stronger muscles naturally take over a movement for awhile, ie; people getting more bicep involvement on back movement. or shoulders on chest presses

 

[Ozzy619]

been really trying to focus in on my delts recently..i want them to fucken pop like goku from dragonball z. im 6-3 225-230 with long arms got a 6-8 wingspan. my overhead DB press is solid i hit 110's for 6-8.

problem is..........

on my lat raises i feel like my traps take over and then the middle of my neck starts burning up..i switched to single arm lat raises (seated) and dropped my weight to 30lb dumbbells and made sure my forearm-upper arm angle was 90 degrees. this felt a lot better

on db front raises i feel like my biceps get more fatigued than my front delts due to my arm length..

anyone got tips for long limbed lifters and building the front/middle delts? my rear delts are solid from back workout and i can iso those a lot easier..thanks pimps

Ive been super setting a lower weight than nomal and focusing more on the pump than the weight I push and noticing a difference. One example, I do 10 standing lateral raises, 10 shoulder bombs, 12 db press x4 sets with 1 minute rest in between. Its also recently been suggested to me to do rear delts on back day. I find with the lighter weight its easier to let the delts do the work and not other muscles.

I of course still do bb press pretty heavy but the bulk of my work is in the volume lately.

 

[flexx89]

how long have u been working out?

12 years, but 2-3 years off drugs and using a one body part per day split

Ive been super setting a lower weight than nomal and focusing more on the pump than the weight

nice i will try that..fucken ego gets in the way all the time..love lifting heavy but love the pump feeling even more luckily

 

[Demondosage]

I figured u werent new but trying to rule everything out thats all

 

[dnoyez]

Tried these lately?

 

[flexx89]

Tried these lately?

nice ill throw those in..old school!

 

[Ozzy619]

12 years, but 2-3 years off drugs and using a one body part per day split



nice i will try that..fucken ego gets in the way all the time..love lifting heavy but love the pump feeling even more luckily

Dude you called it. It does hurt the ego but just do all you heavy compound lifts to start and finish it off with a pump. Best of both worlds.

 

[DestinedForGreatness]

been really trying to focus in on my delts recently..i want them to fucken pop like goku from dragonball z. im 6-3 225-230 with long arms got a 6-8 wingspan. my overhead DB press is solid i hit 110's for 6-8.

problem is..........

on my lat raises i feel like my traps take over and then the middle of my neck starts burning up..i switched to single arm lat raises (seated) and dropped my weight to 30lb dumbbells and made sure my forearm-upper arm angle was 90 degrees. this felt a lot better

on db front raises i feel like my biceps get more fatigued than my front delts due to my arm length..

anyone got tips for long limbed lifters and building the front/middle delts? my rear delts are solid from back workout and i can iso those a lot easier..thanks pimps

I have longer arms and hate DB lateral raises for the same reason you described. I now do behind the back lateral cable raises. Best burn I can get in my medial delt.

 

[Mayne]

Like posted above incline lateral raises and power lateral raises have helped me big with my medial delts, power laterals are to me like cheating barbell curls, helps a lot. Once you have done these incline lateral raises strict form come into play. Most people do not perform enough lateral raises I think, I had bigger shoulders than most of my peers at lower weight and less time spent on training all because of reading a lot of Diamonddelts posts on bb.com and watching a few videos explaining how all the no cheating praise can set you back because you limit yourself a lot. I am now cheating nearly as often as strict exercising.

 

[Ozzy619]

Like posted above incline lateral raises and power lateral raises have helped me big with my medial delts, power laterals are to me like cheating barbell curls, helps a lot. Once you have done these incline lateral raises strict form come into play. Most people do not perform enough lateral raises I think, I had bigger shoulders than most of my peers at lower weight and less time spent on training all because of reading a lot of Diamonddelts posts on bb.com and watching a few videos explaining how all the no cheating praise can set you back because you limit yourself a lot. I am now cheating nearly as often as strict exercising.

Good call on the cheating, I see alot of dudes swinging the weights around and not doing shit for the delts. Same thing applies for bis and tris. If someone has bad form get over the ego and lower the damn weight.

 

[DestinedForGreatness]

Good call on the cheating, I see alot of dudes swinging the weights around and not doing shit for the delts. Same thing applies for bis and tris. If someone has bad form get over the ego and lower the damn weight.

I think he's saying to cheat, rather than not cheat and use strict form. I agree with this to an extent. I think forced reps are good sometimes and overloading while focusing on negatives has its place as well.

 

[Ozzy619]

I think he's saying to cheat, rather than not cheat and use strict form. I agree with this to an extent. I think forced reps are good sometimes and overloading while focusing on negatives has its place as well.

Yea I just got that. Ive personally lowered the weight (60-80% of 1rm) and focus on supersets with strict form and notice a difference. Before I was cheating alot with too heavy of a weight. I do like overloading like you said and forced reps as well.

 

[kaizoku]

Best shoulder growth I've had was recently when I would go in and do sets of heavy 5-8 rep strict press, then sets of heavy 5-8rep push press, then the Poliquin 3D shoulder routine.

Had people at work commenting after a little over a month doing that and I wasn't on anything.

 

[DestinedForGreatness]

My normal routine is as follows:
DB shoulder press (alternate seated and standing week to week) two warm up sets, then 3x3-5; 4x8-10; 1x30
Then upright row 4x10
Then behind the back lateral cable raises 4x12; 1x30
If you can casually walk out of the gym with your chest out afterwards, you did something wrong. I work rear delts on chest and back day.

 

[Mayne]

Good call on the cheating, I see alot of dudes swinging the weights around and not doing shit for the delts. Same thing applies for bis and tris. If someone has bad form get over the ego and lower the damn weight.

Yeah as pointed after I am all for cheating BUT not only cheating. Power laterals are great, but so are strict form laterals, I meant by my post people have to use best of both worlds instead of limiting themselves to one chain of thought. Here is a good explanation:

 

[Ozzy619]

Yeah as pointed after I am all for cheating BUT not only cheating. Power laterals are great, but so are strict form laterals, I meant by my post people have to use best of both worlds instead of limiting themselves to one chain of thought. Here is a good explanation:

That was a good explanation. I do straight arm laterals, Ill have to try the bent arm method now. Thanks for the share.

 

[Oregongearhead]

Hmm...interesting , just watch those rotator cuffs when doing heavy side laterals like this . One wrong rep and OUCH !! Definitely warm-up properly before going this heavy . Going to try this next shoulder day ...

 

[flexx89]

thx for the tips guys. I had minimal gas in the tank tonite so I hit the following in 45m

db shoulder press
115'sx6,5,5,4

hammer plate loaded press
90x20,20,20

iso seated lat raise DB bent arm
30x12,12,10,10

cable behind back lat raise w pulley hand
15x12,12,12,12

lie on bench Arnold lat raise (lil awk but good)
15x12,12

cheat lat raises
65x12,12

hammer plate loaded press
90x15,15
slow and controlled


burning up over here!

 

[NovaFlex]

Like posted above incline lateral raises and power lateral raises have helped me big with my medial delts, power laterals are to me like cheating barbell curls, helps a lot. Once you have done these incline lateral raises strict form come into play. Most people do not perform enough lateral raises I think, I had bigger shoulders than most of my peers at lower weight and less time spent on training all because of reading a lot of Diamonddelts posts on bb.com and watching a few videos explaining how all the no cheating praise can set you back because you limit yourself a lot. I am now cheating nearly as often as strict exercising.

What do you mean by cheating?