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Thread: shoulders

  1. #1
    DF MaSter bignudge's Avatar
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    Default shoulders

    I have been training for about 4 years or so and am quite reasonably happy up to nearly 18 stone, but i would like bigger shoulders i do all the usual stuff but i don't know if i'm just destined to have smaller shoulders.
    my shoulder routine usually consists of
    4 X 10- 12 reps seated shoulder press
    4 x 10- 12 reps side raises
    4 x 10- 12 reps front raises
    4 x 10- 12 reps shrugs
    4 x 10- 12 reps upright rowing
    i do swap and do other exercises in between so to vary, but this is just one routine that i would do.

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    DF Rookie top notch's Avatar
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    give them a shot off synthnol u no this guy at my gym done that to his cos he couldnt get big shoulders and he used this stuff now he has puka shoulders

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    DF MaSter Huge_chimp's Avatar
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    Big nudge
    Your doing far too many reps and exercises
    Try this
    4 sets of seated dumbell press 10,8,6,4
    4 sets of side laterals 10,8,6,4
    4 sets of your favourite rear shoulder exercise
    i know this is less than you normally do but all your reps and exercises etc are creating a kind off aerobic workout ie: a pre comp workout. so go as heavy as possible if you are managing 10-12 reps your not going heavy enough and your also not training to failure, this you must do on your 10 set you should fail on about the 8th and get someone to spot you.
    i`ve been training 10 years and my shoulders are massive
    after 4 weeks contact me and i will tell you the next phase
    Good luck big man
    Regards
    Huge chimp

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    DF MaSter bignudge's Avatar
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    nice one m8, will give it a try as its piss*ng me off at the moment.

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    DF MaSter Huge_chimp's Avatar
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    Default re shoulders

    hows the shoulders mate

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    DF MaSter bignudge's Avatar
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    well i started m8, just going to wait a couple of more weeks and stick with it. cheers. what sort of exercises will get my delts bigger aswell mate. alot of pressing exercises?

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    DF MaSter Huge_chimp's Avatar
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    Yeh pressing will make them big, pressing to the front and back of the neck. but after a few weeks a good one to throw in is upright rows best with a curling bar. Place your hands about 14 " apart then bring up to your throat., then lower REALLY SLOWLY at the bottom really let the bar hang and you`ll see your shoulders flare up dont just stand there casually really pump your shoulders. 4sets 12,10,8,6 go heavy but not that heavy that you rock backwards to get the bar up. upright row can be done after pressing and before side laterals have fun mate.
    Huge chimp

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    DF MaSter bignudge's Avatar
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    Thanks again mate

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    DF MaSter bignudge's Avatar
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    Well mate no bull they have improved slightly and the delts are coming too, i think i am ready for stage 2
    cheerz

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    DF MaSter Huge_chimp's Avatar
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    Default big shoulders

    Good news about your shoulders mate.
    Now still do the seated dumbell press and cut the reps again try a warm up then do 5 sets 10,8,6,4,2
    then do your upright rows 5 sets etc
    then try front raises 5 sets etc
    now do 2 rear lateral excercises
    This will get the beasts pumping

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