quote:

if it were me

upper/ lower split 2 x a week

maintenance on lower

on upper try to put the weight up each and every session
obviously you won't be able to do any pressing for the chest
shoulder movements first
something like

shoulder press: 5 x 5
lat raise: 3 x 8-12
hammer hi row: 2 x 5
hammer BTN pulldown: 1 set ~ 8-12
pec dec/cable x-over: 2-3 x 6-8
bis: 1-2 set
tris: 1-2 sets

quote:

for 1 month do shoulders on there own, and hit them really hard.
do something like 10 sets of db press. starting at a weight you can do 12 on working down to 6 ish.
then do 5 sets of side raises, 5 sets upright rows, 10-12 reps.
the anterior deltiod does not need any extra work as db press will hit it very hard as will benching etc, rear delt will be hit from up rows and other rows enough.

low volume obv isnt working so u should try a change, and those 3 exersises are the best for shoulders imo

quote:

You might respond well to training your shoulders more frequently or focusing more on that bodypart for a while. Make overhead pressing your main shoulder exercise and focus on increasing strength in that exercise. You don't tend to see many people who can lift a lot on the military press with small shoulders. You could also vary the rep ranges try low med and high reps....

What's your bench like compared to your Military Press ?

quote:

Am I the only thinking there is nothing wrong with the shoulders? Are they not proportional to the rest of the body or something?

quote:

Train overhead 2x per week. Once with 3 or 4 sets of 8ish reps Military Press. Once with HEAVY push press working up to 3x3.

All these raises are counter productive in my experience as they cause significant wear and tear on the shoulder without benefiting as much as overhead pressing.

quote:

ORIGINAL: BencherRdg

an update:-
well just for now (well started today) I threw an 2 sets of seated DB presses after Military, did chins and pull dows then the lat raises followed my bent over lateral 2 sets supersetted with front raises.

Old day:

Chins (weighted) 3x10
cg lat pull down 12,10,8
Miliary Press 12,10, 8, 6
Lat raise 3x10-12

New Day:

Militay Press 12,10,8,6
Seated DB ohp 2x8
Chins 3x10
cg lat pull down 12,10,8
Lateral raises 3x10
bent over laterals/front raises (supersetted) 2x10

Any suggestions?

Rodge

quote:

ORIGINAL: R3261

if it were me

upper/ lower split 2 x a week

maintenance on lower

on upper try to put the weight up each and every session
obviously you won't be able to do any pressing for the chest
shoulder movements first
something like

shoulder press: 5 x 5
lat raise: 3 x 8-12
hammer hi row: 2 x 5
hammer BTN pulldown: 1 set ~ 8-12
pec dec/cable x-over: 2-3 x 6-8
bis: 1-2 set
tris: 1-2 sets

quote:

ORIGINAL: BencherRdg

*BUMP*

quote:

ORIGINAL: JohnOvManchester

Pretty much as MonkFinger...
I tend to press with arms and strangly traps rather than delts, thats both chest and shoulder presses.

Recently a guy at the gym said forget all the presses, it's the raises that build your shoulders, do more of those.
So I started doing that and they are the best they have ever been... I just needed more work.

I now for shoulders I do:
2 presses (DB's or behind neck militerys and Smith machine shoulder press)
2 lateral raises (DB and cable)
2 rear delt (DB and machine)
1 cable front raise (I could drop this out TBH)
And a finisher like a triple drop on a machine shoulder press.

quote:

ORIGINAL: BencherRdg

Beefycol,
Cheers mate i think i'll do that i dont really like bothering folk

quote:

ORIGINAL: JohnOvManchester

Pretty much as MonkFinger...
I tend to press with arms and strangly traps rather than delts, thats both chest and shoulder presses.

Recently a guy at the gym said forget all the presses, it's the raises that build your shoulders, do more of those.
So I started doing that and they are the best they have ever been... I just needed more work.

I now for shoulders I do:
2 presses (DB's or behind neck militerys and Smith machine shoulder press)
2 lateral raises (DB and cable)
2 rear delt (DB and machine)
1 cable front raise (I could drop this out TBH)
And a finisher like a triple drop on a machine shoulder press.

Ah! interesting stuff that John

as i may have said above i currently (well last time was)

Miliary Press 4 sets
Seated DB Press 3 sets
(Chins 3 sets)
(cg pull downs 3 sets)
Cable Lateral Raises 3 sets

As i'm still trying to keep to horizontal push pull day of my 4 day routine