Shoulders

bwelch · Post by **bwelch** » Fri Mar 27, 2009 5:49 am

I need some ideas to getting shoulders bigger. Ive been a pretty avid lifter for about 4 years. I have gotten pretty big in chest, arms, and legs, but I can't for the life of me figure out shoulders/traps. I do hang cleans, shrugs, lat raises, military presses etc... I feel like i get a good workout in, but don't seem to see results. I'm open for ideas. Thanks

Baseballkid14 · Post by **Baseballkid14** » Fri Mar 27, 2009 6:25 am

it sounds like your doing the right stuff, try to increase weights and lower reps

swanso5 · Post by **swanso5** » Tue Mar 31, 2009 1:31 am

lay off the chest work a little and amp up the shoulder work

madmaxx · Post by **madmaxx** » Tue Mar 31, 2009 7:51 am

Hey I have a question on shoulders. Have you guys ever seen those guys that have those defined shoulders, like they stand out. Man I really want those.

Anyways, I know there are three parts to the shoulders. If I do upright rows, what shoulder muscle does that target? The middle one right?

And what's a good exercise to target the rear muscles for shoulders?

bucswr24 · Post by **bucswr24** » Tue Mar 31, 2009 10:54 am

i do the plate raises wiht a 45 lb, a 35lb, and a 25lb weights. sets go 3x7 by doing the 45 then 35 then 25 one rite after the other. that works the front of your shoulder. it is basically a supset also.

swanso5 · Post by **swanso5** » Tue Mar 31, 2009 4:30 pm

there are actually 7 "parts" of the shoulder, not 3 and different fibres can be emphasised with different movements

anterior fibres - anything done in front of you - shoulder presses, bench presses

medial fibres - anything where your arms flare out to the sides - cleans, shoulder presses

posterior fibres - anything where your arms come back behind the mid line of the body - rows, chin ups, face pulls

not a mention of shoulder raises either, stick to the basics

madmaxx · Post by **madmaxx** » Tue Mar 31, 2009 6:02 pm

really? wow, alright kool. Thanks,