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2003/04/09, 09:29 AM
I am trying to build up my shoulders and am finding it difficult to increase resistance although I am seeing some results. My shoulder routing consists of
2 Giant Sets:
Side Delt Flyes
Front Delt Flyes
Behind the Neck Press
2 sets
Rear delt Flyes
Lying Flyes
The rest of my routines cover Chest, Back and Abs and there is significant overlap between Shoulders and Chest. I do my routines 3 time a week and am wondering if a split is now in order. Can somebody suggest a split schedule.
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2003/04/09, 09:56 AM
behind the neck presses are hard on your shoulder joint and rotator cuff, try overhead presses with dumb bells and keep the dumb bells just in front of your joint (you should be able to see it out of the corner of your eye), for an extra challenge do alternating overhead presses.
What exactly is a front delt flye? Do you mean front raises?
There is a shoulder routine on this site, check into it.
Also, do a search on the message boards for shoulders - lots of previous posts about it.
your deltoids are not a big muscle and don't need really heavy extra training, as they assit in all pressing aND PULLING MOVEMENT FOR CHEST AND BACK. Oops, cap lock.
My shoulders have really come up from doing a seperate shoulder day at the end of the week. i don't do giant or supersets, i just do heavy, med-low reps in good form of the following:
(a light warm-up set for each exercise before the working sets) then 3 sets - Overheadd dumb bell presses, lateral raises or flyes, alternating front raises (palms in, thumbs up, usually) or front raises woth a barbell, palms down, bent over rear delt flyes.
If I am at the gym I use the cables to do my front raises (palms down) and lateral raises, and you can set up a bench in the middle of the cable stand, lie on your back, croos the cables over above your chest and do reverse flyes.
Good luck!
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Challenge + Consistency = Results
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2003/04/09, 10:15 AM
thanks,
i am conscious of the possibility of rotator cuff problems and incorporate stretches to prevent them. i also have separate rotator cuff exercises as a preventative. front delt flyes are front raises. i do it palm upward to guard against rotator cuff problems too. BTW, i am using a bowflex.
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2003/04/09, 10:22 AM
thanks,
i am conscious of the possibility of rotator cuff problems and incorporate stretches to prevent them. i also have separate rotator cuff exercises as a preventative. front delt flyes are front raises. i do it palm upward to guard against rotator cuff problems too. BTW, i am using a bowflex.
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2003/04/09, 03:09 PM
Shoulders are my favourite. There are numerous that will help you out. Here are a few......Standing/sitting lateral raises, front dumbell raises, Arnold press, Military press,
Ive had good results with the above ones.
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We must become the change we want to see.
Ivan Montreal Canada
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