My shoulders are probably the worst muslce of my body, I am decent at the movements but I'm not getting much size or definition from them. Just wondering if you guys could offer some advice or secrets to getting boulder like shoulders.....

What are you doing now for them?

either barbell press or dumbell press, i alternate weeks. upright rows. front extensions. possibly a set of reverse pec dec depending on how i feel.......not including shrugs.....

How much pressing are you doing?

1 of my excersizes per shoulder workout and usually 1-2 warm up sets then 4 working sets......

You need to do more pressing exercises. The rest of those exercises won't do much for mass.

word. presses are going to be your best bet for mass. try somthing like this for a while:

barbell or dumbell press: warmup + 4 working sets in the 8-10 rep range.

arnold press 4 sets in 8-10 rep range.

upright rows 3-4 sets, 8-10 rep range.

reverse flys of some kind. later or front raises of some kind.

sometimes instead of arnold presses i will just do dumbell presses with my palms pointed inward the whole time. that should build the font of your shoulders a bit more.

anyway try doing 2 different movements that are a press each workout. upright rows are decent too.



compound movements are where its at for mass

what if i did something like, push press, dumbell press, reverse pec deck, front extensions?

I'm a big fan of Standing Barbell Military Presses. They've really helped to thicken my shoulders and improve my overall pushing strength. Push presses would be a great option too...same as Standing Military, only when you can no longer get the weight up with strict form, bend your knees some and use momentum to get more weight up.

word and word to what u both said

Well firstly make sure your form is perfected, absolutely NO resting at any point, no relying on inertia to help...you prob kno this but just in case...and also posture excellent, breathing on time, shoulderblades pinched when needed, etc.

i personally like cleans to press, works my shoulders real well, and lets me use heavier weight with decent form.

I found that my shoulder development is very much tied in with my chest exercises.

I kept my shoulder routine weight pretty much the same but upped my chest poundage and found my shoulder mass and definition significantly improved.

I can't say I've ever seen improvement in my shoulders, I mean sometimes I feel like I get a good workout but they've always been sloppy in my eyes. I'll try the heavy presses and maybe throw in a clean and press in the future. I'm doing a heavy bench and chest program already so I'll keep you guys posted Maybe I'll take some pics or something.

How many days do you have in between chest and shoulder training?

Heavy lateral raises and heavy front raises 3-4 sets of 6 reps, after you have done all of your pressing movements, these will burn your shoulders out, and add mass.

i have trouble getting my shoulders to grow but im so blubbed it's hard to see the definition so yah know....but i started doing a little military presses after chest exercises...then 2 diff shoulder presses on shoulder days....with about 2-4 days rest..just trying it out to see how i respond to it

Do you guys give shoulders its own day, or do it with other body parts? Because I'm thinking of running that shit with bis and tris.

I used to do them on legs day, but after a hard and heavy leg workout, i would get about 3 sets of military in and be taxed, so now i dedicate a day to them with traps and abs. works much better

I've found shoulders need a lot of volume to grow, kinda like biceps.

They also recover very quickly, so you might try hitting them more often.

There are two main loading paramaters: Volume and Intensity--Lift more, or lift heavier. Add either one, and progress will ensue. Remember this any time you hit a rut.