Shoulders

R

robefc

New Member
I'm reposting this separately from my last post as it was mixed in with the gironda questions...

My current cycle is split into 3 different all body routines...for shoulders this fits nicely as I can do presses in one session, cable lateral raises in another and bentover cable raises in my last session. However, just as front delts get a lot of work during chest work (I used to do some sort of shoulder press in every session but now I'm cutting back) rear delts get worked during chins and rows. Do you guys think it is necessary to do a specific exercise for rear delts or would I be better off concentraing on lateral raises for two sessions (perhaps alternating cable raises with lying dumbbell raises)?

Opinions appreciated

Cheers

Rob
 
You have to find that out personally..if rear delts are lagging then add specific movement(s) to your routine
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I think a press alone is enough for overal delt devolpment. I believe it gets worked as a whole muscle.

I do clean and press for my shoulder needs, and laterals for metabolic work. I utilize clean and press ad my press because i can add more load that way.
 
[b said:
Quote[/b] (Tcup @ Sep. 27 2005,1:25)]You have to find that out personally..if rear delts are lagging then add specific movement(s) to your routine
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Good point mate...I'll need to carry on cutting so I can actually see the muscle to ascertain how big it is! :D
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[b said:
Quote[/b] (Lance @ Sep. 27 2005,1:49)]I think a press alone is enough for overal delt devolpment. I believe it gets worked as a whole muscle.
I do clean and press for my shoulder needs, and laterals for metabolic work. I utilize clean and press ad my press because i can add more load that way.
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I used to do presses every workout and lateral raises only for metabolic work but I've decided my front delt is a lot more developed than side (and now as per Tcup's post I need to check my rear delts too) so I want to put a bit more emphasis on them and maybe rear delts too whilst leaving presses in one of my workouts so as not to neglect the front. I do incline presses as one of my chest exercises too.

I've never done the clean and press, looks hard! I could maybe do that in one of my workouts as I do conventional deads and straight legged deads in my other two workouts and don't fancy doing either of them and the clean and press in the same session!

Thanks for the response

Rob
 
If you are going to use the clean and press, I recommend doing it with lighter weights for a while until you get the form perfect. It is a very difficult exercise to master, and keeping good form when you get heavier can be difficult too. Just be careful.
 
[b said:
Quote[/b] (Totentanz @ Sep. 27 2005,7:36)]If you are going to use the clean and press, I recommend doing it with lighter weights for a while until you get the form perfect. It is a very difficult exercise to master, and keeping good form when you get heavier can be difficult too. Just be careful.
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Tis true. It's with squats and deads in the ability to hurt your back group.
 
I think I'll leave them until the start of my next cycle, then I can start at a nice light weight and concentrate on the technique...can probably leave out shoulder press altogether then and change between cable lateral raises, lying lateral raises and bentover raises, sounds good to me :)

thanks for the responses guys
 
True but I'll be doing them too :D

Might try upright rows gironda fashion...or possibly heavy upright rows to bellybutton (vicious fashion?!) and then the laterals as stretch point afterwards
 
I do standard shoulder training, alternating standing military presses with lateral/bent over rear raises as a superset.

Been working well so far for me.

But I can agree, if you feel your shoulder (rear delt) is big enough then by all means...skip
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I'm unsold on most of Gironda's exercises..he seems to be about isolating each muscle group. Smaller weights, many of the exercises look more peak-contraction than stretch-point..they'd prob. feel really good, but don't look like big mass builders. Of course I haven't tried them all, but the above is why.

Have you tried doing what's effectively a rear-delt-row ?

Set your incline to about 45degrees, lie on the chair back face down, then instead of doing raises, do a rowing motion. I suppose it's like doing a bent over row @ 45 degrees, only you use the delts instead of traps. BB or DB can be used.
 
That sounds interesting - would give me compound movements for all 3 delts then :D Are the rear delts the primary muscle for this movement or are the lats still recruited heavily?

I tried Gironda's upright row and didn't like it, prefer the idea of going heavy and only going up as far as my bellybutton. Like some of the others (see the other thread if interested).

Fausto - I get the feeling that using the basic exercises probably gives as good results as all the tweaking unless you're a pro or something...but just love messing around with different stuff, the customising thread is a bible!
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Well you have to make sure you're using the rear delts primarily. Prob. a matter of getting the angle right - too flat and it's lats, too steep and it's prob. more traps. And you're lifting higher up, to your chest.

Picture the angle that your rear delts will be contracting and pulling straight up, that's the angle you need to lift at I guess.
 
Rob

[b said:
Quote[/b] ]but just love messing around with different stuff, the customising thread is a bible!
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Agree with you there, I am glad I provoked Vicious in to writing it, it came out tops! :D

Yep, I guess we all like to full around, can't hurt I guess.

Cheers
 
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