Posted: 2/13/2017 5:48:45 AM EDT
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I just wanted to hear your shoulder workout guys and what has worked the best for you ? Do you like a lower volume heavier weight to build good shoulders or a high volume lighter weight to get them growing ?
Thanks for your input |
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Shoulders are relatively small muscle groups and as such can't withstand a lot of volume; they also get a lot of secondary work when you do other things so they don't require a lot of volume.
I personally don't do a lot of heavy direct shoulder work since they are relatively fragile as well. In other words, train your shoulders carefully...that is if you want to workout for the long term and avoid problems/injuries. |
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Quoted:
Shoulders are relatively small muscle groups and as such can't withstand a lot of volume; they also get a lot of secondary work when you do other things so they don't require a lot of volume. I personally don't do a lot of heavy direct shoulder work since they are relatively fragile as well. In other words, train your shoulders carefully...that is if you want to workout for the long term and avoid problems/injuries. How about on your overhead press ? Do you go heavy on those since you're going with a lower volume training ? |
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Quoted:
How about on your overhead press ? Do you go heavy on those since you're going with a lower volume training ? Quoted:
Quoted:
Shoulders are relatively small muscle groups and as such can't withstand a lot of volume; they also get a lot of secondary work when you do other things so they don't require a lot of volume. I personally don't do a lot of heavy direct shoulder work since they are relatively fragile as well. In other words, train your shoulders carefully...that is if you want to workout for the long term and avoid problems/injuries. How about on your overhead press ? Do you go heavy on those since you're going with a lower volume training ? "Heavy" and "hi/lo" volume are relative terms, but no, I don't go heavy (nowhere near max) while doing relatively high reps (10-15) but low volume (i.e. not a lot of sets, not a lot of different exercises). |
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I go for broke every time. The only thing I do differently is move exercises around to what I want to focus more energy on. Also on rear delt focus days I also toss in barbel rear delt rows, and drop the upright row.
Side Lateral Raises. 4 sets of 20. Overhead Dumbell. 4 sets of 10-12 Reverse Flye. 4 sets of 15-20 Face Pulls. 3 sets of 12-15 Arnold Press. 3 sets of 10 Upright Row. 3 sets of 10 Overloaded partial side laterals. 3 sets of 10 |
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The guys that do a lot of upright rows and lateral raises tend to have those bowling ball shoulders, but those can also really beat you up.
I can't really do either without running into pain, which is annoying. The rule of thumb with them (I guess) is that if you can do them without pain or mobility problems, they are fine. I was on a stucco crew for a few years and every single day we were troweling stucco, even switching back and forth between arms through the day my shoulders got banged up, too much direct work to them (or too many days in a row running stucco now) will piss them off. The overhead press, bench press and dips will hit the anterior well. For the rear any horizontal rowing like bent over rows or inverted rows will hit them. I do all of those and just sort of hope the middle will come along for the ride. |
Thanks for the responses guys. I was taking a break from my 10 rep per set routines and lifting heavier weights and staying with a 5 rep or lower count per set just to give my body a change. I was just curious about lifting heavy with shoulders or staying with a medium weight to work them. My shoulders feel great but that can always change for us older lifters than have been at it for a while  
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But the best answer is get both. I do both low weight and high volume and high weight low volume depending on the exercise and how I am feeling.
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Tag for info. I had shoulder surgery last week, after 4 months of having no fucking ability to lift things. My muscles have atrophied from it all, and in about a month I should be able to get on a light workout plan.... Great to hear you're on the road to recovery and take it slow and easy my friend. BTW- How did you injure your shoulder ? |