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  • Bigger shoulders

    What do you guys do to get these babies growing. Definitely get some good presses in during the week but I'm lacking the roundness and protruding delt muscle that makes the arms complete. Any tips would be great.

  • #2
    I had to really concentrate on the mind muscle connection with my delts....I need to use the heaviest wight possible while still getting a good squeeze and just continually focus on the delt

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    • #3
      Re: Bigger shoulders

      I have found most spend too much time on the wieght and not enough time on the reps. Two years ago I dropped the compound excercises and started
      working higher reps, supersets and drop sets. The shoulders have respondered very well.... good luck.

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      • #4
        Originally posted by mugzy View Post
        I have found most spend too much time on the wieght and not enough time on the reps. Two years ago I dropped the compound excercises and started
        working higher reps, supersets and drop sets. The shoulders have respondered very well.... good luck.
        Agreed. I do giant sets. Start with rear delt, then side, then front. I go through this circuit 3-4 times. Then do a superset with cables.

        Heavy weight did nothing for my shoulders
        Blah blah blah Latina's ass...blah blah blah!

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        • #5
          Re: Bigger shoulders

          Ive honestly built the majority of the size in my delts with higher weight and not a ton of reps through a mix of overhead presses. At one point I decided to pick one exercise from a couple workouts a week to finish with 10 sets of 10. I had to drop the weight considerably but when I did this with overhead presses on the smith machine it was sick. I would be spent but the pump all the way through my delts and traps was amazing. So Id say mix it up every once and a while and work hard and youll get those delts growing.
          [SIGPIC][/SIGPIC]
          [email]Aculeus@securenym.net

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          • #6
            Everybody's muscles respond differently. So try one option mentioned here for a month and if you're not seeing some sort of progress then switch to the other. Both are great and I do both. The heavier sets got my shoulders to pop and the higher reps gave my shoulders the strength and stamina to lift heavier. I use that concept for my entire body. Also concentrate on the movement and contraction of the muscle. Picture the muscle working and try not to throw the weight around. Let the delts do 100% of the work. If they're not then drop the weight because its to heavy.

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            • #7
              Thanks a lot. Very helpful guys

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              • #8
                If they are lagging hit them twice a week. One day super heavy low rep sets one day Mountain dog Style. My Delts are genetically blessed but mountain dog training turned them into little boulders. I will pull a workout from my log and post it here.

                And of course... lots of lateral raises. Don't go above the shoulder height that engages the traps more.

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                • #9
                  Re: Bigger shoulders

                  Hey Agent still waiting to see a day in the life bro.
                  Im a taking you at your word man. LOL...
                  "Any man who thinks he can be happy and prosperous by letting the Government take care of him, better take a closer look at the American Indian."
                  Henry Ford

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                  • #10
                    Re: Bigger shoulders

                    Heavy presses like standing military, Z- press, push press. You can even use reverse bands to allow you to use heavier weight because we all know more weight equals more mass. Also, heavy front raises, hanging side raises, and rear delt work.
                    DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                    • #11
                      My gosh I finished today with lateral raises 2 sets 8-12. Great pump. Haven't felt that in a long while. Definitely the mind to muscle connection makes a difference.

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                      • #12
                        Originally posted by zedhed View Post
                        Hey Agent still waiting to see a day in the life bro.
                        Im a taking you at your word man. LOL...
                        I forgot!!

                        SHOULDER DAY

                        A. DYNAMIC ACTIVATION

                        B. STRICT STANDING BARBELL OVERHEAD PRESS

                        Warmup x 5 (muscle warmupp light weight)
                        Warmup x 5 (muscle warm up light weight)
                        warmuo x 3 (CNS war up heavier)
                        Max set 4-6 reps
                        Drop weight to Max set 8-10 reps


                        C. LATERAL RAISES (Partials)
                        x10 ten seconds rest
                        x10 ten seconds rest
                        x10 ten seconds rest
                        x10 ten seconds rest
                        x10
                        Soooo hard like stinging bees
                        By the end

                        D. FRONT RAISES
                        x 15
                        x15
                        x15


                        E. FACE PULLS WITH ROPE

                        x 15
                        x 15
                        x 15
                        MMC REAR DELTS

                        F. SHOULDER PRESS MACHINE NEUTRAL GRIP
                        x 10
                        x 10
                        x 10

                        G. IF YOU DO DIRECT TRAP WORK HAMMERSTRENGTH SHRUGS
                        3sec hold @top

                        x 10
                        x 10
                        x 10

                        G. SINGLE ARM SEATED DB PRESS
                        x 8each
                        x 8each
                        x10each
                        x10 BILATERAL
                        Last edited by AgentYes; 12-26-2012, 02:51 PM.

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                        • #13
                          Originally posted by AgentYes View Post
                          I forgot!!

                          SHOULDER DAY

                          A. DYNAMIC ACTIVATION

                          B. STRICT STANDING BARBELL OVERHEAD PRESS

                          Warmup x 5 (muscle warmupp light weight)
                          Warmup x 5 (muscle warm up light weight)
                          warmuo x 3 (CNS war up heavier)
                          Max set 4-6 reps
                          Drop weight to Max set 8-10 reps


                          C. LATERAL RAISES (Partials)
                          x10 ten seconds rest
                          x10 ten seconds rest
                          x10 ten seconds rest
                          x10 ten seconds rest
                          x10
                          Soooo hard like stinging bees
                          By the end

                          D. FRONT RAISES
                          x 15
                          x15
                          x15


                          E. FACE PULLS WITH ROPE

                          x 15
                          x 15
                          x 15
                          MMC REAR DELTS

                          F. SHOULDER PRESS MACHINE NEUTRAL GRIP
                          x 10
                          x 10
                          x 10

                          G. IF YOU DO DIRECT TRAP WORK HAMMERSTRENGTH SHRUGS
                          3sec hold @top

                          x 10
                          x 10
                          x 10

                          G. SINGLE ARM SEATED DB PRESS
                          x 8each
                          x 8each
                          x10each
                          x10 BILATERAL
                          That's a Ton of volume! That's an advanced routine for sure!
                          Blah blah blah Latina's ass...blah blah blah!

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                          • #14
                            I feel like I might die if I do that... like actually die

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                            • #15
                              Re: Bigger shoulders

                              ^^^LMAO now thats funny bro. ^^^
                              Nice, Agent!
                              "Any man who thinks he can be happy and prosperous by letting the Government take care of him, better take a closer look at the American Indian."
                              Henry Ford

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