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Need some help with a solid shoulder routine @ gym
I've had a really tough time building solid mass in my shoulders. I played rugby for quite a few years and witnessed a lot of shoulder injuries- I figure that might have made me pretty apprehensive about more intense shoulder training. As soon as I feel even a slight click I stop completely. In addition, the times I attempted to do a heavier shoulder routine, I only seemed to bulk up the front of my shoulders. I also get conflicting information - some have said that going heavy in shoulder presses is important for mass, and others stress that heavy weights are never necessary for shoulder building and are in fact detrimental.
I do a lot of compound excersizes that include shoulders such as barbell deadlifts & cleans, and kettlebell swings/cleans, but rarely any isolation work anymore.
My goal is to put together a shoulder day or some sort of shoulder focus to add to the end of each workout that can help me build some size and mass over the coming weeks.
Problem is I have no idea where to start. It pisses me off because I'd say shoulders have been my weak point for years, and I hope to get that right this fall/winter.
Any suggestions are really appreciated. Thanks Revsceners
I've stopped doing DB shoulder presses, mainly because of a clicking noise and no spotter to get past 55pds and started doing smith machine presses for the last month or so, and I've noticed a difference. Posted via RS Mobile
I always start shoulder (and back workouts) with a rotator cuff exercise. I've found using a cable machine and pulling across your body with your elbow at 90 degrees works the best. Not only does it build muscle inside your shoulder but it builds the back of it nicely as well if you really flex hard on the "extension".
I crashed during a race on my bike this spring and doing this exercise for the last couple years essentially saved my shoulder. It was separated badly, and was hard to put back in due to the muscle mass in and around the joint. It took 3 doctors 3 full minutes to put it back in. Doctor said that was because there was so much muscle around the joint that they couldn't find the socket. However, as a result of the strength of my rotator cuff it held the should in tight and allowed the pulled and torn muscles and ligaments that I did have to heal back to 100%. I in theory should not have chronic separation problems in that shoulder as many people do after suffering that kind of injury.
I like doing the forward dumbbell shoulder raise. Keep your back straight, lift the dumbbell until it is slightly over your head, flex and hold. This is a light weight exercise. I've never seen anyone do more than 32.5's (me!), most do 20-25s. Form is much more important than weight.
Also I'm not sure what it's called but using a flat bar, grip both hands near the middle and pull the bar up until your hands are just under your chin. Keep your back straight, and flex hard at the top trying to pinch your shoulder blades together.
One thing that helped my shoulders a lot is doing side raises one side at a time with slow weights making sure you aren't moving your traps and shrugging/swinging the weights up. I like to keep my hand that isn't doing the raise at the bottom of my opposite trap so that I'm sure it isn't moving.