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Author Topic: shoulder routine help  (Read 242 times)
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eastcoast4life
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« on: February 13, 2007, 08:18:29 PM »

ok so my split is.... chest/calves, quads/hams/lower back, bi's/4arms, off, shoulders/tri's, back(lats,traps), off.(22yo, 213lbs, 6'3'',12%bf)

first off, bi's have there own day because i feel there lacking and i hit them with extreme intensity and focus when i give them there own day. i dont forsee any other questions about the routine but im probably wrong 

everyday i leave the gym dead tired, body parts shaking and hungry EXCEPT my shoulders, every muscle group i hit is sore for days EXCEPT my shoulders. its starting to drive me insane. my shoulder/tri day consists of....

Seated shoulder press(barbell) - good warm up, then 4 sets(6-9 reps each)
cable side raises(cable behind my back) - 4 sets
front raises(laying on incline bench, chest on bench) - 4 sets
rear delts(hard to explain, i bend over 45 degrees then put my head against the wall and do em) - 4 sets

Weighted Dips(upright as possible as to night use much chest) - 4 sets
seated over head press(ez bar) - 4 sets
laying skull crushers (DB) - 4 sets
cable pressdowns(10 inch bar) - 4 sets

now at the end of this my shoulders are tired, my tri's have an insane pump and are sore for a good day or 2. but my shoulders...nothing, a small pump and no soreness at all. I have the same intensity for this muscle group as the others, lift heavy with good form. i just cant seem to hit them hard enough alough im going to failure.

so anyone? help? oh and sorry in advance for my horrible grammar.
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Jack Tragic
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« Reply #1 on: February 13, 2007, 11:13:50 PM »

I experience the same phenomenon E.C...it has to do with the contraction of the muscle. You can't really "contract" (or stretch out for that matter) your delts as you can every other muscle group...calves, tri's, traps, bi's, etc. The closest I have ever come to this point is when doing "lock-outs" in the overhead position of any shoulder pressing movement (press, lock-out and hold and squeeze for 5 seconds) It has to do with the design/function of the shoulders as they function in EVERY direction un-like any other joint. When doing flat benches or DB flyes, your front delts go through extreme stretching and contracting, but you normally feel it the next day in the peck/delt tie-ins...
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eastcoast4life
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« Reply #2 on: February 14, 2007, 12:41:16 AM »

thanks for the info Jack, im gona try your "lock out" in tonights workout and see how it goes, results tomorrow....
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muscle_n_blood
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« Reply #3 on: February 14, 2007, 11:20:07 AM »

I'm the same. My delts never get sore, or particularly well pumped, and never have.
Are you satisfied with your delt development? I was the same as you as far as feel, but my delts were my best bodypart before I had rotator cuff surgeries on both.
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eastcoast4life
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« Reply #4 on: February 14, 2007, 04:44:53 PM »

I wouldn't say satisfied per say, but there deffinitly not lacking. I tried Jack's "lock-outs" last night and it left me with a deffinite burn which i liked and i was concentrating really hard trying to flex and hold every rep at the top. I just cant seem to be satisfied that i hit them hard enough without some pain to re-enforce it. Mabe ill have my workout partner start punching me as were leaving on shoulder day.  Roll Eyes
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muscle_n_blood
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« Reply #5 on: February 15, 2007, 09:30:56 AM »

Be aware of what you are feeling. be sure it is muscle pain and not joint pain. take good care of your shoulders...they get slammed with all upper body work to some degree. listen to them. they'll make you or break you
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