SHOULDERS?

shaneaus · 07-22-2008, 10:48 AM

hey guys i need some help my shoulders never hurt are they supposed to my traps do sumtimes but not my shoulders i am a bricklayer so it could be they got good endurance i dont kno whats a killer routine for them now i do

4x dumbell shoulder press
4xmilitary press
4x upright rows
4x side lat raises
4x shrugs? db

aswell what do you guys think is best way to do lat raises with dumbells?

**rIPPDUP** · 07-22-2008, 10:50 AM

i do my lateral raises seated. your routine looks fine, try going heavier. you don't want pain in your shoulders...that means what you are doing is wrong pretty much haha. are you seeing growth?

shaneaus · 07-22-2008, 10:52 AM

sort off not really iv been mixing the military and db press up a bit though

WorkoutGuru · 07-22-2008, 11:18 AM

A small variation I like to throw into my lat raises:
Supinated grip

Instead of having a neutral grip throughout the ROM, try an underhand grip and at the top of the ROM your thumbs face the ceiling. You have to go a tad bit lighter for these but I feel as if it targets and isolates the medial deltoid much more efficiently. Try it out.

GRBEAST · 07-22-2008, 06:02 PM

or you can do leaning 1-arm lat raises...i feel these do a lot more for me than regular raises. There's an explanation of how to do them here:

findarticles.com/p/articles/mi_m0KFY/is_4_25/ai_n27260026

Moro · 07-23-2008, 08:47 AM

I'm not saying here that your form is crap but shoulders are one of those muscle groups where you really have to have form nailed now mainly no swinging if you want to make them a good sore trying get some really good holds in and some nice slow negatives 3-4 secs on

Moro · 07-23-2008, 08:48 AM

the way down.
sorry for double posting...

cantfitmyjeans · 07-23-2008, 06:33 PM

i just hope you are warming up properly and stretching your shoulders. there is nothing that can deter a gym rat like a shoulder injury because that could keep you out of commission for a while and limit many of the things you can do in and out of the gym.

he routine looks pretty solid, but if the shoulders are hurting, don't be afraid to stop and take a break from them or go lighter. although you can try to be a hard ass and just lift through the pain, the point to body building is not just getting stronger and looking better, but lifting smarter.

F-111 · 07-23-2008, 07:44 PM

You should do some bent over laterals or something similar. You dont have anything for your rear delts and over time you will develop and imbalance in your shoulders. Trust me its a bitch to fix!

this exercise will not only work your rears (assuming you're doing it with correct form) but can also contribute to the medial delt as well.

MikeNYY420 · 07-24-2008, 01:30 AM

Soreness doesn't mean your muscles are growing it means usually that you're doinga new exercise. You should be stiff the day after your workout. Try making sure your diet's good, the routine's fine and you should be seeing some gains.When was the lsat time you made a big change in your routine or took a week off?

**islander** · 07-24-2008, 02:08 AM

this was my routine i got a crazy burn from. esp barbell front raises. now swiching it up. now incorporating arnold press and barbell rows which i never get a burn from but love.

Seated Barbell Front Press - 3x8-12
Straight bar front raise - 3x8-12
Dumbell Side laterals - 3x8-12
Bent-over rear laterals 3x10-15

**ibanezman88** · 07-27-2008, 10:06 AM

my shoulders are never sore
and lately they've been blowing up!

MikeNYY420 · 07-27-2008, 01:22 PM

^ Exactly haha.