Is this ok for my Shoulder routine?

Discussion in 'Fitness & Nutrition' started by TQ, Jul 18, 2006.

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  1. TQ

    TQ OT Supporter

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    Barbell Shrugs
    Military Press
    Upright Rows
    Cuban Press
    Bent Over Rear Delt Raise
    Arnold Press
    External Rotations

    Am I hitting everything I need to be? I just added upright rows and cuban press today but I've been doing everything else for the last month or so.


    Edit: I took out side/front raises today and added cuban press and upright rows to mix it up.
     
    Last edited: Jul 18, 2006
  2. michael

    michael FLORIDA > *

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    i think you should add in about 12 more exercises
     
  3. michael

    michael FLORIDA > *

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    db shoulder press
    upright rows
    front/side raises -- superset these
    rear raises
    shrugs
     
  4. TQ

    TQ OT Supporter

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    I prefer military press over shoulder press.

    With side raises should I be going for more reps less weight?

    I've been doing them but I can't seem to go up in weight so I thought I'd take them out of my routine and add some other things.
     
  5. TQ

    TQ OT Supporter

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    Also I don't really do the external rotations as an exercise...I use light weight and do them between sets to stretch and at the beginning after skipping rope to warm up.
     
  6. Devil

    Devil I have become my terror. OT Supporter

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    .
     
  7. Devil

    Devil I have become my terror. OT Supporter

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    heavy benching + military press/seated db press + rear delt exercise = all you really need
     
  8. TQ

    TQ OT Supporter

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    Anyone else want to back this up?
     
  9. Devil

    Devil I have become my terror. OT Supporter

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    some say it's dependent on your training, but from what i've read having a day dedicated to shoulders is just overkill

    i'd keep in external rotations for RC work, keep shrugs but add them into a back day
     
  10. TQ

    TQ OT Supporter

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    I'm curious because over the last 2 monthes the only things I've gotten significantly stronger at are Shrugs and Military Press on my shoulder days.
     
  11. michael

    michael FLORIDA > *

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    dont go heavy on the lateral/front raises.. there's enough grinding going on between that socket anyway.. focus on the military press and upright rows.. you really should switch out to db's for a stand press or arnold press every once in a while... arnold seems to hit more muscle than most of the other types of shoulder presses
     
  12. TQ

    TQ OT Supporter

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    Arnold Press is listed in my routine :o

    I do 4 sets of lateral/front raises.

    15x12
    15x12
    20x8
    20x8

    20x12
    20x12
    25x8
    25x8

    I've been doing the same weight/reps for a long time now and I don't feel like I can do more weight. Is this normal? I mean...I've just gone up so much in every other movement :hs:
     
  13. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    I agree that's way too much shit to do in one day, pick 3-4 max and just rotate in ones you didnt pick from previous days imo.
     
  14. Genghis.Tron

    Genghis.Tron New Member

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    I discovered Bardford presses lately and they fucking rock. I only do them and rear delt rows.
     
  15. michael

    michael FLORIDA > *

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    dont worry about increasing weight on front/side raises.. big delts will come w/ upright rows and db presses
     
  16. TQ

    TQ OT Supporter

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    Ok so the next day I'll do:

    Military Press
    Upright Rows
    Arnold Press
    Bent over delt raises
    try supersetting front/lateral raises

    and do Shrugs on my back day.

    thanks bros
     
  17. ~stangzorized~

    ~stangzorized~ New Member

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    not a big fan of upright rows..
     
  18. Devil

    Devil I have become my terror. OT Supporter

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    "But it is important to mention that some consider upright rows to be a dangerous exercise. They put the shoulder in an unnatural position, which can lead to injury. Personally, I no longer do them for this reason. But it is up to the reader if they are worth the risk or not. But if they are done, be careful to use correct form. Stay upright with no forward or backward bending, and raise and lower the bar in slow, controlled manner."
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  20. Devil

    Devil I have become my terror. OT Supporter

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    Shoulder Saver #6: Ditching the "Shoulder Day"

    After reviewing the list of patterns above, hopefully you'll realize that adding in a full "shoulder day" to your programming is going to be overkill for this often-injured joint. You'll get virtually all the stimulus you need to build big shoulders from your bench presses, rows, chin-ups, and external rotation work. If you feel like you need to do direct traditional shoulder work, add in some overhead pressing and lateral raises sparingly — not on a day of their own.

    http://www.t-nation.com/readTopic.do?id=1053531

    just so i'm not completely talking out of my ass
     
  21. TQ

    TQ OT Supporter

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    Want to add something? :hs:
     
  22. michael

    michael FLORIDA > *

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    good post, would read again A++
     
  23. TQ

    TQ OT Supporter

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    :werd:

    I know Ceaze has some knowledge he would like to input into this fine thread. :x:
     
  24. DatacomGuy

    DatacomGuy is moving to Canada

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    My shoulder day consists of:

    Arnold Press
    3-n-1 Delt Raise Superset (front raise, side raise, rear raise)
    Upright Rows
    Seated Rear Lat Raise
    Shrugs

    By the time I'm done with the superset, I'm exhausted already. As mentioned above, don't go heavy.. light weight is enough to kick your ass..

    After the shoulders I do some abdominal and I'm pooped..
     
  25. Neo95gt

    Neo95gt Guest

    im gonna start one of those t-nation crazy shoulder routines when i start bulking again. either how to build monster shoulders in 8 weeks or shoulder overhaul. looks like scary stuff :noes:
     
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