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pl;ease help my shoulder routine

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Daari
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2004/01/30 08:55:43 (permalink)
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pl;ease help my shoulder routine

I seem to be able to do sufficient weights on my shoulders, but they dont seem to grow as fast as i would like. Here is my shoulder routine i follow for most weeks (i start with lighter weights and go heavier with each set):

Seated military press (behind neck): 4 sets (12,10,8,4 reps)

Front lateral raises: 4 sets (12,10,8,5 reps)

Side lateral raises: 4 sets (12,10,8,8) on the lat set i pyramid down in weights.

bent over lateral raises: 4 sets (12,10,8,5)

Seated presses on machine as finisher (10,10,8,4) on the last set i pyramid down to total failure

What do you guys think? i usually chuck in a couple of sets of the barbell bench press, to release HGH. Feel free to suggest alterations
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44 Replies Related Threads

    DerMalePhonkMann
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    RE: pl;ease help my shoulder routine 2004/01/30 10:03:39 (permalink)
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    I said God damn!

    Are you natural mate? If so, then 20 sets on shoulders is surely overtraining for anyone. Your shoulders get hit when you train chest, back, arms and even legs as well remember.

    How about 5x5 of standing barbell presses, that's it.
    #2
    kebab1
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    RE: pl;ease help my shoulder routine 2004/01/30 10:13:36 (permalink)
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    Funny that, it more or less the same routine I use most weeks and guess what - building size seems to to take forever. If I dont do 16 -20 sets I feel like I've let the side down - 10 never feels enough. We must have both read it in a mag somewhre
    #3
    kebab1
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    RE: pl;ease help my shoulder routine 2004/01/30 10:14:36 (permalink)
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    Funny that, it more or less the same routine I use most weeks and guess what - building size seems to to take forever. If I dont do 16 -20 sets I feel like I've let the side down - 10 never feels enough. We must have both read it in a mag somewhre
    #4
    Daari
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    RE: pl;ease help my shoulder routine 2004/01/30 10:32:28 (permalink)
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    indeed
    #5
    Daari
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    RE: pl;ease help my shoulder routine 2004/01/30 10:34:40 (permalink)
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    i always train every major bodypart for 20 sets. Biceps and triceps get around 14 sets. 5*5 only works for those who have been training for a long time. Also 5*5 is not ideal long term-leads to many problems when older
    #6
    PikeKing
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    RE: pl;ease help my shoulder routine 2004/01/30 12:22:14 (permalink)
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    thats a load of rubbish, do you have evidence to back that up?
    #7
    Boxer
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    RE: pl;ease help my shoulder routine 2004/01/30 12:57:47 (permalink)
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    Lifting with poor form leads to injuries and problems later in life so I would say that your form is more likely to deteriate (sp?) on the higher rep range.
    #8
    robt
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    RE: pl;ease help my shoulder routine 2004/01/30 13:20:30 (permalink)
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    Heavy military press is one of the best exersises to build huge shoulders. Stop wasting your time with all the lateral stuff and pyramiding etc. - keep all that stuff for your "cutting up" routines later. You seem to be asking a few questions on this board so why don't you give Frankie's 5x5 routine a go for a while and see what happens. You're obviously not happy with your progress to date so what have you got to lose ?
    #9
    ad19
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    RE: pl;ease help my shoulder routine 2004/01/30 18:02:22 (permalink)
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    after each set do you really feel you couldnt lift another weight for a good few minutes? if not, then you can go heavier and drops sets. my shoulders take one set of five after a set of five on my chest and thats it, they're beggin for mursy! as of 4 months ago i was doing the things you were, trust me, listen to these guys, it sounds wack at first, but give their ways a proper chance and you'l def improve!
    #10
    Frankie NY
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    RE: pl;ease help my shoulder routine 2004/01/30 18:10:48 (permalink)
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    quote:
    Originally posted by Adil

    5*5 only works for those who have been training for a long time. Also 5*5 is not ideal long term-leads to many problems when older.


    At the tender age of 16 you make statements like that? Based on what?

    5x5 only works for those who have been training for a long time? How long is long?

    Exactly what are the problems that 5x5 brings on when "older"? I'm certainly getting older at age 43, and I'd like to know what awaits me.
    #11
    T_aslam
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    RE: pl;ease help my shoulder routine 2004/01/30 19:55:48 (permalink)
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    Dil bro who on eart told u that? If u train in good form and keep ur nutrition good, ie, vitamans and minerals plus the need not mention obvious ones u will not get fcuked wen ur older. And as for ur routine, boy that is overtraining.
    #12
    Daari
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    RE: pl;ease help my shoulder routine 2004/01/30 22:35:47 (permalink)
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    i read that 5*5 is bad long term in two magazines-it didn't provide any proof,but better safe than sorry. If 20 sets is overtraining, then how bout 12?

    Seated military presses (behind neck) x 4 sets

    side lateral raises x 4 sets

    machine military presses (backwards to build rear delts) x 4 sets

    how does that sound?
    #13
    Daari
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    RE: pl;ease help my shoulder routine 2004/01/30 22:41:59 (permalink)
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    thing is i cannot feel my shoulders hurtin' (in the good way) if i do less than 16 sets - will they grow more if i do fewer sets? Like the routine above (3 exercises x 4 sets)
    #14
    ice_mach
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    RE: pl;ease help my shoulder routine 2004/01/30 22:50:02 (permalink)
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    HAHAHAHA! sorry bro but most mags have no idea wot they're on about, they're jus give crap advice and routines, so that ppl will buy the next issue in hope that, that routine will work. Serious man, don't listen to wot mags say. Almost everyone on this board does 5x5 and we've never had ne complaint bout it, plus Frankie knows wots he chattin bout (for f-sake he owns a gym and trained hundreds of ppl)plus at 43 he hasnt come across ne probs as yet. And ur still overtraining ur shoulders, (btw ur scared bout the long term effects of 5X5 i can assure u behind the neck presses and machine presses will be much worse for u then 5x5). All u need are heavy mili presses. take ur pick of 3x8, 5x5, 4x6 rep ranges, up to u. If u dont wanna do ne one the routines on this site, ur only preventin urself from gettin amazing gains.
    #15
    ice_mach
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    RE: pl;ease help my shoulder routine 2004/01/30 22:57:05 (permalink)
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    quote:
    Originally posted by Adil

    thing is i cannot feel my shoulders hurtin' (in the good way) if i do less than 16 sets - will they grow more if i do fewer sets? Like the routine above (3 exercises x 4 sets)



    thats no indication of nethin. U could be hurtin because of bad form, doesnt mean u had a good workout. and second reason is that the amount of sets u doin probs means ur not using heavy enough weights.
    #16
    Boxer
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    RE: pl;ease help my shoulder routine 2004/01/31 01:01:47 (permalink)
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    Stop reading magazines off the newsagent shelf.

    #17
    GTM
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    RE: pl;ease help my shoulder routine 2004/01/31 03:00:02 (permalink)
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    quote:
    Originally posted by Boxer

    Stop reading magazines off the newsagent shelf.





    He's not old enough to read those mags ! [:0]

    Seriously though..... Using heavier weights for a few reps gives a different feeling to that "burning" sensation that you get from doing loads of reps at a lighter weight. You'll soon adjust to the feeling.. which you'll know when the weight gets heavy enough.

    GTM
    #18
    DerMalePhonkMann
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    RE: pl;ease help my shoulder routine 2004/01/31 04:05:44 (permalink)
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    quote:
    Originally posted by Adil

    Seated military presses (behind neck) x 4 sets

    Mate, if anything is going to hurt you, it wont be 5x5, it will be that horrible exercise above. Do your presses with a barbell standing and to the front. Alternatively, do standing dumbbell presses.

    Also, the "hurting" you speak of is DOMS. Lack of DOMS does not mean you didn't work the muscle properly and in time you probably wont hurt anywhere.
    #19
    Radio
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    RE: pl;ease help my shoulder routine 2004/01/31 04:41:09 (permalink)
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    Mate stop wasting your time! You will never grow off 20 sets on any body part! A shoulder routine should simple and as heavy as possible!

    Dumb bell shoulder press 3 x 6 to 8 reps ( once you can do 8 up the weight) 2 x side laterials 8 to 12 reps

    And thats it a total of 5 sets and if your using good form and heavy weights your shoulders should be burning after that! No need for anything else just concentrait on getting the weights up and growth will follow imo.
    #20
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