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Started By
Message
Best shoulder exercise?
Posted on 1/29/21 at 12:21 am
Posted on 1/29/21 at 12:21 am
What are the best exercises for shoulders development? Are there any db lifts that work front/side/back all in one?
I like barbell presses but they are very front delt dominant.
I like barbell presses but they are very front delt dominant.
2
Posted on 1/29/21 at 8:32 am to numptythrubbers
read this, gives some good programming things about how to develop shoulders
LINK
i will say that high rep, high frequency, high volume lateral raises usually work well.
with all that being said, You want bigger shoulders?
get your lifts to the following and you will not complain about shoulder size
incline press- 1.4 * BW for 5 reps
Standing Barbell- BW for 8 reps
Seated DB Press- .55*BW for 8 reps (each hand)
Weighted dips with 100% if BW for 8 reps
an easy way to do that is wendlers boring but strong add on for press where you do 10 sets of 5 after the main lift.
LINK
i will say that high rep, high frequency, high volume lateral raises usually work well.
with all that being said, You want bigger shoulders?
get your lifts to the following and you will not complain about shoulder size
incline press- 1.4 * BW for 5 reps
Standing Barbell- BW for 8 reps
Seated DB Press- .55*BW for 8 reps (each hand)
Weighted dips with 100% if BW for 8 reps
an easy way to do that is wendlers boring but strong add on for press where you do 10 sets of 5 after the main lift.
Posted on 1/29/21 at 12:47 pm to lsu777
lsu777 knows his stuff.
Kind of OT but I think shoulders are my favorite to work out
Kind of OT but I think shoulders are my favorite to work out
Posted on 1/29/21 at 4:07 pm to lsu777
quote:
incline press- 1.4 * BW for 5 reps
Standing Barbell- BW for 8 reps
Seated DB Press- .55*BW for 8 reps (each hand)
Weighted dips with 100% if BW for 8 reps
an easy way to do that
Doesn't sound very easy lol
Posted on 1/30/21 at 1:09 am to Yeti_Chaser
That's what I thought but good goals to shoot for, and ultimately getting strong for multiple reps is the key over time.
That and I reckon I'll experiment adding all that high frequency, high volume lat raises too. Cheers all
That and I reckon I'll experiment adding all that high frequency, high volume lat raises too. Cheers all
Posted on 1/31/21 at 7:22 am to numptythrubbers
Strict overhead press is my favorite exercise. Followed by the incline football bar press. I follow 531 for programming.
Posted on 2/1/21 at 9:30 am to lsu777
All of the metrics you mentioned seem reasonable, but this seems insane:
If you imagine most men weigh 180# I’d be willing to bet less than 2% of men at a gym can do 180# 8 times. Hell I’m trying to get my 1RM to 180, and I never see anyone else in the gym anywhere close to where I’m at on OH Press.
Would give anything to be able to hit 180# 8 times lol.
quote:
Standing Barbell- BW for 8 reps
If you imagine most men weigh 180# I’d be willing to bet less than 2% of men at a gym can do 180# 8 times. Hell I’m trying to get my 1RM to 180, and I never see anyone else in the gym anywhere close to where I’m at on OH Press.
Would give anything to be able to hit 180# 8 times lol.
Posted on 2/1/21 at 12:57 pm to NolaLovingClemsonFan
quote:
If you imagine most men weigh 180# I’d be willing to bet less than 2% of men at a gym can do 180# 8 times. Hell I’m trying to get my 1RM to 180, and I never see anyone else in the gym anywhere close to where I’m at on OH Press.
Would give anything to be able to hit 180# 8 times lol.
Not easy and will take a couple years of solid progression toward that goal and some people will not be able to get there.
but in general there is nothing special about the metrics I put up, its simply those are high enough goals that 99% of people are going to have to put in a solid 3 years of consistent work to get there.
For most people i think they should do the GSLP, then make a choice and go RPT or go 531 making sure to hit shoulders twice weekly on both.
want to really get your standing press up, do something similar to 531 bbs
Day 1-
bench- 5/3/1 or rpt
Press- 5 sets of 10@ 50% of TM, increase 2.5lbs weekly
Dips- 5 Set RPT
Day 3-
Press- 5/3/1 or rpt
Press- 10 sets of 5 starting with 60% of TM, increase 2.5 lbs weekly
Weighted Dips- 5 set RPT
superset chins in between all sets
end the upper body sessions with shoulder TRI-set
hit biceps on Squat/Deadlift day
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