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Maintaining, not growing

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gt123
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2006/07/06 23:33:04 (permalink)

Maintaining, not growing

I seem to be getting stronger in every muscle group except my shoulders which are already underdeveloped. I've tried different things and haven't seen really any gain in strength or size in months, i've been training for less than a year. So, i've decided that i want to focus mainly on strengthening shoulders in my upper body workouts. I'm a really, really hardgainer though, and if i stop working out in the gym for a week and a half i drop a lot of mass and strength.

I've found a good shoulder routine, and my question is what is the best intensity/set/reps i'll need to just maintain the rest of my upper body while i devote most of my energy to shoulders for the next 4 weeks or so? I wouldn't mind being able to pump my chest up a little in the process, but that might just be greedy in my situation. Anything helps.
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3 Replies Related Threads

    Racingsnake
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    RE: Maintaining, not growing 2006/07/07 14:47:13 (permalink)
    Hi gt,
    I started with 3 sets of 10 of military press (machine), but then went to using db's as they give your rotator muscles a bit of a work too. I now do 4 sets of 10 with db's, 3 x 10 lateral raises, and a couple of sets each of front and bent over raises.
    Recently I've just started doing crossed over lateral raises on the cable machine, works your delts through 135 degrees or more- I don't know what the hell it's called, and it's hard to describe but it works a treat!

    In a nutshell though, I'd go for 3 or 4 sets of each of your chosen exercsies, 8-10 reps per set, down to 6 reps for the last set if your're going HEAVY. Keep at it, with a good routine, diet and sleep they WILL grow!

    Si
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    TREBOR
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    RE: Maintaining, not growing 2006/07/07 14:52:25 (permalink)

    ORIGINAL: Racingsnake

    Hi gt,
    I started with 3 sets of 10 of military press (machine), but then went to using db's as they give your rotator muscles a bit of a work too. I now do 4 sets of 10 with db's, 3 x 10 lateral raises, and a couple of sets each of front and bent over raises.
    Recently I've just started doing crossed over lateral raises on the cable machine, works your delts through 135 degrees or more- I don't know what the hell it's called, and it's hard to describe but it works a treat!


    Si


    Thats overkill IMO,3-4 sets of heavy overhead press 6-8 reps is all that is needed.

    Incorporate weighted dips on chest day and your delts will get plenty of work.

    gt,what is the routine you are planning on doing?
    #3
    Racingsnake
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    RE: Maintaining, not growing 2006/07/07 16:12:38 (permalink)
    Trebor- you're probably right, but I always use the first set as an extra 'warm up', then ramp up from there...
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