shoulder training help

[tammyp]

when im stage ready, i am too straight up and down, so i would like to add to my shoulders to fill my upper body out. i currently do, bb presses, lateral raises, db clean and presses....any one care to pimp me a killer shoulder w/o?:D

[robert da strongman]

heavy presses. that is what has worked for me.

so here is my pressing....

push press or hammer strength press 5x1-3reps
cable side raises/front raises 6x6-8 reps
cable upright rows 8x20reps

if i feel like it i do a stack machine with light weight....about 50-70 reps

[militantmuscle]

Tammyp, what do you usually do for shoulders, and what kind of results did you get?

Try upright rows with shoulder width grip, but pull until the bar is at the bottom of lower chest, where your abs end (you should notice that your upper arm from your elbow to the shoulder are now parallel to the floor, do not pull higher than this). This should really isolate the lateral head of the delt, which would really help with your dilemma looking filled out from the front.

Try focusing on the negative and the peak contraction (don't lock out arms at the top).

[tammyp]

heres a typical day

sm shoulder press 4 sets, reps from 6-12

side laterals 2x12 2x10

sm up right row 3x10-12

fron raises 3x10

rear delt fly 3x12

[robert da strongman]

looks good. but i found for me i needed more volume.

[militantmuscle]

IF your problem is training derived, what I would do is:

eliminate front raises (if you perform several pressing movements for chest)

Focus more on the lateral head, use aggressive strategies in the offseason (take sets to positive failure, use beyond failure techniques such as drop sets, supersets, negatives, isometric holds). For example, use 85% weight of a SRM of a lateral head exercise to failure, drop set to 50%, go to failure. The rep range of 10-12 may not work for you, try 1-9 or 11-15 (This will depend on fiber type concentration in your shoulders, try doing a test next time on shoulders where you do a SRM of db lateral raises, then take 85% of that weight to failure, see how many reps you get. Fast twitch fibers will tend to fail around 1-10, while slow twitch fibers will fail at a higher rep rate. This should give you a rough clue as to what type fiber is dominant in your lateral head).

[robert da strongman]

that actually explains alot for me...

[tammyp]

wow...i think my head exploded! thanks guys, some great advice, ill try it out.

[robert da strongman]

good luck!
hope i helped...now get those delts to explode.

[JYD]

great suggestions fellas, i was thinking along the lines of wide grip upright rows and more lateral movements also... another thing i used to do was trisets... a lateral exercise, rear delt move, then front delt 3 times through in the 10-12 rep range then chose 3 different exercises and do it again... i would do it about once every 4- 6 weeks, always switching up the order. could try it to switch things up