Weakpoint: Shoulders

Catatonic · 08-01-2005, 02:50 AM

I've been lifting for about 2 years off and on, and I rededicated myself about 8 months ago. Currently I am the biggest and strongest that I have ever been, which pleases me to no end. The problem that I am experiencing is a major lag in my delts.

The problem seems to be twofold. My shoulders are relatively much weaker than chest, arms, and back, which I really feel is stifling my potential. In addition, my shoulders always stay sore much longer after a workout than my chest, arms, and back. Whenever I try doing laterals or other dumbbell excercises isolating my delts I always get really uncomfortable popping noises/sensations.

I'm at a loss as to how I should go about bringing my shoulders up to par with the rest of my physique, so I'm wondering if anyone has any suggestions or really good exercises to build up strength and stamina in the shoulders.

Thanks.

Flex · 08-01-2005, 02:55 AM

I'm a big believer in lateral raises. What does your shoulder workout primarily consist of normally?

Q80_MuscleHed · 08-01-2005, 03:02 AM

i agree with flex .. i start my shoulder workout with lateral raise and then do pressing movemnets .. i prefer dumbells so each muscles can do it's job individuilly .. also i tried behind the back cable raise ( same that cutler did it in his video ) and i really felt that it's targeting the latral hed of the delts

Catatonic · 08-02-2005, 02:55 AM

I usually start with Dumbbell Raises to the Front, move to Laterals, then go with either a Barbell or Dumbbell Press. But with the Front and Lateral dumbbell raises I get the painful popping.

eli80cal · 08-02-2005, 03:19 AM

When you do raises, what is your hand position? Are your thumbs up, or are they down (like pouring water from a pitcher) ?

Q80_MuscleHed · 08-02-2005, 04:50 AM

Quote:

Originally Posted by eli80cal

When you do raises, what is your hand position? Are your thumbs up, or are they down (like pouring water from a pitcher) ?

I did the front one with thumb is up .. and the lateral with thumbs down

StayBig · 08-02-2005, 09:21 PM

I would say it's normal if your shoulders hurt longer than other bodyparts. I don't really think it matters that much as long as the soreness is gone in 3-5 days. My chest is my strong point and my chest, triceps and front delts stay sore for 5 days after a workout (longer than any other muscle group.)

So my advice is defienately what Flex mentioned earilier, always start with side laterals, they are a good warm up and a good strength and size builder. Shoulder presses should come second.

As for the popping noises you feel and hear, all I can say is that I get the same problem and I haven't got an injury yet, so I'm guessing it's all part of warming up. Some days even if I go extremely light I still get a popping noise, and sometimes on heavy days I don't even feel or hear any kind of noise.

Please post your shoulder routine as well, and you might as well post your whole schedule if you have the time.

The last thing I could say is "genetics," some people will have a massive chest, some will have massive legs, some will have a massive **** (I wish I did,) and some will have a massive back and so on. So if all else fails, then accept the fact that lifes a bitch and focus on your strong points, but keep your weak points in check as well.

Q80_MuscleHed · 08-03-2005, 05:16 AM

Quote:

Originally Posted by StayBig

some will have a massive **** (I wish I did,)

LoooooL ..

_bruce_ · 08-03-2005, 10:57 AM

the popping noise seems to be "nothing to worry about" as long as it goes away during the warmup. check your overall shoulder-develpoment... imbalance of the 3 heads places unnatural stress on the joints and ligaments, so this could be a source for the popping if it persists.

Nothin' but a peanut!! · 08-23-2005, 10:47 AM

just make sure you're really warmed up and if those popping noises continue then maybe you should be concerned with them. do they cause you any pain?
when training for strength i love doing (after a big warm up) push presses for the shoulders. i tried clean and jerks and i like them but feel that ush presses give a greater intensity they always make me sore around the serratus the next day.
then move on to side laterals and then some shrugs to finish off.
no matter how different i shake things up i can NEVER make my shoulders sore.
along with triceps these are my favourite bodypart but i can NEVER make them sore unless i take 6 months off which i wont be doing so...any suggestions guys??

Fredo696 · 08-23-2005, 07:07 PM

Don't you think it's better to start the training with a basic, compound movement, and then go for the isolation movements?
Thus your muscles and joints are properly warmed up.

Q80_MuscleHed · 08-24-2005, 05:13 AM

well it's good .. but when you have a laaging body part .. it's better to hit with isolation movments .. and IMO the lateral head is reponsible for give you the width .. so hitting it first when you full of power could achive your goals and fix your problems

Bigmk · 09-06-2005, 12:43 AM

My advice if your looking to add size instead of detail. Warm up with light to medium poundages than go straight into your heavy mass exercise, which in this case you mention dumbell presses, one of my favorites as well. Than proceed to use your isolation exercise to develop the "look" of the muscle. Mass is built with heavy, compund, controlled movements