Can someone recommend a good shoulder mass buildng routine?

[4_Legs_Good]

I'm starting up round 2 or three on a five year on again off again weight lifting challenge.

I'm a naturally pretty skinny guy in his late 30s, and I have to work hard to gain weight, and it goes like water when I stop working out. I can go from 175 lbs to 165 in about 4 weeks if I stop exercising daily.

The first time I did really well, until I felt like I was having heart problems, which scared me into ditching the whole thing for a while and only doing cardio exercises. I've been reassured by mulitple tests that my heart is fine.

I started again maybe 1 year ago, but fell off the bandwagon a bit, and had to cut back on my workout times.

Now I'm starting again, and feel pretty good about it.

Anyway, I've never successfully built much shoulder mass/strength. I basically do maybe 6 total shoulder exercises on a 2 day a week rotation (3 exercises, 2x a week), including military presses, lateral lifts (with arms straight out), and rear deltoid flys.

Anyway, I really don't feel like I get very far, particularly on the rear delts.

I'm also a complete novice at this stuff, learn from books and advice from friends.

Anyway, any tips on things I could/should do differently this time?

David

[flakey_foont]

1. for shoulders

military press is the best for building mass....

you might also try seated dumbbell presses...
for the rear delts,, do behind the neck presses,,,maybe use a Smith machine, and pullups, which work the upper back and the shoulders...

Focus on form more than anything else..... I can't stress that enough, proper form is the most important factor, you want to really feel it in the particular body part that you are working, to gain mass maybe stay in the 6-8 rep range,
and if you want to gain mass - EAT!

[4_Legs_Good]

3. Form form form

Got it! Thanks for the tips.

And eating, yup. The hard part is trying to eat well, lest the weight be added in the wrong places.

Thanks again!

David

[flvegan]

2. Have I got a fix for you.

You may find it ideal, since you're doing 3 shoulder exercises, 2x a week.

First, remember, the deltoids have three heads: front, side and rear. Best to hit each during each workout. I use and teach a single/double split. IOW, a workout of single arm (dumbell, or 1 arm at a time) exercises, and a workout of double arm (barbell, or 2 arms simultaneously) exercises. Machines that simulate either are fine, as well. Plus, don't forget to hit those traps in the same workout! So, that said:

Single

For the fronts:
Either Arnold presses or straight arm dumbell lateral raises (hand facing in, not down...like you're holding a hammer)

For the sides:
Side lateral raises

For the rears:
Bent lateral raises/rear dumbell flyes

Traps:
Dumbell shrugs, using pause/hold and superslow technique

Double

For the fronts:
Incline bench barbell lateral raises. This is much different from standing, as you have zero leverage and sway.

For the sides:
Military press, I prefer the Smith machine. Or, hit the double pully machine with the pulleys at the bottom and do some lateral raises.

For the rears:
Either reverse pec-deck flyes, or my current favorite...hit the double pulley machine, set the pulleys overhead. Cross your hands over (right hand grabs left pulley, etc), make an X with your arms and pull widely in an arc.

Traps:
Smith machine shrugs. Don't be afraid to go a little heavy once you're used to it. You don't have to use your back much to put the bar down.

Any other advice and I'm a PM away. Good luck!

[4_Legs_Good]

4. Thanks!!

Sounds like a great routine. I'll give it a shot, and let you know if I have any questions.

I often tweak my neck when doing traps (and barbell deadlifts), so I think I'm doing something wrong. I've taken to doing dumbell deadlifts instead as either I'm getting the form wrong with the bar, or my body is just not well configured for it.

Anyway, thanks again!!!

David

[flvegan]

5. In re tweaking your neck

It could be two things that I can think of.

1. You're "jerking" the weight up with your traps, rather than pulling.

2. You're out of practice, and are tweaking it like any other muscle might.

First couple traps workouts, try a lower weight and pull with your traps and hold it, then let it down easy.

One thing I like to do with traps that has helped me is to look down while you do them. Gets the neck "out of the way" so to speak. Also causes the slightest alignment so that you're truly pulling straight up and isolating the muscle.

Remember, with anything new, start light! Good luck!