Mk1-stu

Mine don't really seem to be progressing. All the other sets that i do, i've upped the weights 2 or even 3 pegs on the machines over the last 10 months, but shoulders are still on the same and i'm still struggling to do 3 full 15 rep sets. I might also point out, that i'm not working out to bulk i'm doing it for definition

I spoke to one of the pt's about it at the gym and he was about as helpful as a puddle of piss, so figured i'd ask you guys, see what you suggest.

I've watched other people using the machine and i do it exactly the same as they do. so either i am just shit at it / doing it wrong, or do i just bin it and grab a 30kg free weight bar instead of using the machine ?

For reference, This is basicly the same as the machine i use at the gym.

stevenebm

iTrader: (6)

I don't like using that machine.a smiths machine or just dumbells I find better.
Do one pressing.one side and one rear movement.go heavy.you won't bulk up unless you are eating to.I separate my traps from my shoulders now also and do them on a different day.

ajamesc

why are u doing 3 sets of 15 reps do 3 sets of 6 with as heavy as u can lift do u not use the dumb bells and what other exercises do u do when you are doing your sholders

v man

avoid using machines they dont give you a natural movment

vary how you do over head lifting

ie

olyimpic bar 1 week
smiths the next
dumb bells week after

aim for 10 to 12 reps and as heavey as you can

do these before you do front raises
side raises
etc etc

shoulders take a long time to build even though they are a small muscle group

herbcosworth

that machine your using are good in my opinion, i can stack tht machine now still do 3 sets of ten, you could lower the weight and rep more? or go hevier and do maybe 6? up to you, if your going to do bar or dumbells gget somone to spot you tho mate.

carlfiesta999

seated dumbell press and standing barbell press always worked best for me, well u can mix the two, barbell/dumbell ,seated or standing.

Kieron

Stu, what exactly is wrong with your shoulders?

that machine is a press and will only hit the front delt. There is a side and rear delt too so what area are you unhappy about?

To be quite honest if the rest of your training is OK then you will hit front with chest and the rear will get hit with back. If your only doing one exercise for shoulders then I would swap it to side raises with light dumbells.

You need to be more specific.

Dirty Harry

iTrader: (12)

you could also try a super set to break your shoulders fibres
6 to 8 reps as heavy as you can whilst still keeping proper form
then drop the weight to 70% rep to fail
then drop the weight to 50% rep to fail
3 sets of this will kill you,then do the same with front and side raises

Kieron

Or, you could just make a post asking questions and then never return to it to see the advice like 90% of others in this section of the forum. That will help you progress no end.

Mk1-stu

Yes.. cos i have nothing else in my life other than passionford

The point about my shoulders is that they haven't done anything - My arms have gotten bigger, as has my chest, legs and every where else apart from my shoulders. Its the only one out of all of them that hasn't progressed any and i wondered what peoples opinions on it was. I'll give the suggestions a try and report back in the next few days.

Kieron

Good idea, report back as they would have caught up in a couple of days.

Mk1-stu

you know sarcasm is the lowest form of wit ??



it's also the funniest

Kieron

No, is it really? Would never cross my mind to use sarcasm at all.





Its my speciality!

Coldo

To be honest. I'm a massive advocat of the "lift heavy as you can" school of thought.

Doing 15 reps of anything, imo, is pointless.

4 sets of 8 reps or 3 sets of 10 or 5 sets of 5 as HEAVY AS YOU PHYSICALLY CAN. Foucising on the compound movmenents; benchpress, deadlift, squat and shoulder press.

4 workouts a week and cardio on top if you want. Keep a note of what you lift and aim to go up, even only 1.25kg a week or whatever.

You NEVER EVER EVER EVER see a skinny powerlifter, or a powerlifter with no muscle mass. They train with seriously low reps and few exercises other than the above compounds, triceps/biceps/abs are seen as assistance to a heavy lift and are trained secondary.

I see shitloads of people in the gym i train in at home, fucking about with 3 sets of 15 cable curls an all that shite.

Seriously, for 2 months give it a bash, sack the machines, focus everything around barbell bench, deadlift, shoulder press and squat. Lower the sets and reps to 6-10 on everything but bang the weight up. I'd almost gaurentee you'll grow if you get plenty protein in.

Keep cardio up if you like.

Mk1-stu

I don't want to be a power lifter ! I am however open to suggestions, so i'll have a word tomorrow at the gym and see if i can get a PT to 'spot' me (i go solo which is why i use machines), then i'll see about setting up a new routine

stevenebm

iTrader: (6)