How THE FUCK do you grow your shoulders as a natty?I have been trying the same routine I use for other small muscles which kinda worked (3x12 sets for isolation exercises, to failure, such as biceps curls) but deltoids refuse to grow.No matter if lateral raises or OHP, they do not grow.Now I was wondering if the secret is actually very high reps for small weight, something like 3x30 sets, to failure.I don't see how this could be it but at this point I can't see other options besides roiding.
>>75369364dumbbell elbows flaredpress and Klokov press
>>75369364my shoulders look like that natty80% geneticsrest is strong OHP and lateral raises until burn you cant handle
Once you get to a point where you're doing Behind the Neck presses for 3x10 with 50-60kg, its impossible not to have nice shoulders.In my opinion lateral raises work only when they are loaded heavy and you start from a dead stop, explode and try to get the weight up as much as possible and control it on the way down.Once you get tired from that, you continue and do heavy partials until you can't even move the weight to a 45 degree angle.Spamming laterals for sets of 15-20 with perfect form didn't do shit for me.
>>75369364for me it's a super high number of rep till failure and beyond, as well as some heavy cheat lateral raise, i just hammer them with shit form
>>75369507But how you go beyond failure?You would need someone to help you to lift the weights once you reached failure.Also what exercises other than laterals?
>>75369364
>>75369364How much weight and reps can you do for your current shoulder exercises and what's your bodyweight?
>>75369364If you can't OHP at least 1pl8, u a bitch ong
>>75369531yea you can't really alone, i just reduce the weight and do as much as possible. I lower it one more time if i'm really feeling it. Just gotta mentally force it out of yourself. I also do a shoulder press machine with the same idea
>>75369364Well shoulders can't just be an afterthought for one. Most people just do a few half arsed lateral raise sets at the end of their workouts when they're already fatigued and can't really push themselves anymoreTry giving them more focus and do heavy overhead pressing first thing, then followed by some lateral raises or dumbbell press or whatever. And form is very important for shoulders too, so no cheating. They won't grow if you're using momentum or swinging weightsAnd then patience is key too, as with other muscles don't expect them to be big when you've only been consistently doing them right for 6 months. It takes time to see real gainz
>>75369431'Spam lateral raises' is shit advice in general, it's always the 130lbs dyels with no shoulder development to speak of who say to do that.
>>75369558Ohp i do 6x10 with 35 kgLaterals i do 6x10 with 11 kgI start to fail around the 7-8th rep of the 4th setI know they are not impressive numbers but all my other muscles have gained in size, only deltoids stood the same.
People kept saying my shoulders were lagging and I made them a dominant point of my physique by doing this:>replace ohp by btn ohp>replace lateral raises by cable upright rows (could be another upright row variation but this one is easy on the joints and allows me to take out the traps by actively pulling the ropes apart)I hope you're grateful because it's a very dear insight of mine. I don't even share it with my friends
>>75369682why would btn ohp be better than normal?
>>75369769it hits all sides
>>75369794stetche swith resistance side delts and front delts too. btn is to delts like guillotine is to pec. best builder put perhaps some people are made in suchvway then cannot do it safely.
>>75369364You don’t do 1 exercise for biceps and call it a day, do you? Then why would you train your shoulders that way? At minimum you should be doing 12 hard sets to failure every week, but shoulders can handle even more than that. I don’t get shoulder DOMs unless I do 12 sets per session to failure.
>>75370020Good advice here, shoulders especially never really thrive on low volume. You need to absolutely hammer them with difficult sets, and keep doing those sets even when you feel like you've had enough and want to stop. It's never going to be easy, but nothing that gets you real gainz is
UPRIGHT ROWS MOTHERFUCKER
>>75369364BTN presses and upright rows.You know, the exercises people will tell you NOT to do.It's the best kept secret of the industry, just be mindful of your shoulders and don't injure yourself.
>>75369650It's a start. OHP is a very taxing lift, especially standing with barbell. You should go heavier and do less sets and reps. 3 x 8 is enough to work the muscle but not so much to where your shoulders are fried for the rest of the workout. Lat raises I wouldn't do more than 4 sets. 8 - 12 rep range is good, but going lighter with 12 - 16 isn't bad either if you're wiped from the OHP. Just focus on putting on quality mass and getting stronger every week or so. If you plateau, drop the weight by at least 10% and work your way back up again, dialing in form. You've got this
>>75369364>How THE FUCK do you grow your shoulders as a natty?by isolating the muscle head in question side deltoid is here: >>75369804modified unilateral standing (well u need slight bend in hips) upright row and rear delt is here: https://www.youtube.com/watch?v=ozZKx9yC24E 8th minute, of course unilaterally, i go on all 4 with one light dumbbell, no u don't need rom - 98,9% of rom talk is bullshit, if anything not being able to lower the dumbbell because of floor makes achieving time under tension in tens of seconds with constant tension on isolated muscle belly that much easier >i don't wanna kneelfine, bend in hips and support with other hand on bench or sth - weight must lie entirely on triceps so internal shoulder rotation grip is irrevelant >but i've never heard of thesebecause u aren't supposed to, bots on the web will blabber about ohp and regular upright rows because owner of these bots wants u to get fucked up no behind the neck press doesn't do anything for side deltoid it just fucks ur shoulders up just like regular ohp or bench or upright row or lateral raises or .... and on it goes
>>75370346Post body.
>>75369531That's what the cheating/swinging is for anon. You start doing them somewhat strictly and then when you can't do another rep like that, you start swinging a bit. Swinging more and more to keep yourself right on the edge of failure. If you want you can also have another, lighter dumbell and swap to it for some light drop sets too.
>>75369364eziest method is losing ur virginity in ur teen years most studies back it up no shoulders for gymcel dyel pussies sorry bro einstein said so
>>75369364deadlifting, krok rows, wide grip ohp, face pulls sets of 30 to failure
>>75370346>press doesn't do anything for side deltoid it just fucks ur shoulders up just like regular ohp or bench or upright row or lateral raises>doesn't do anything>anythingdear schizo please many people grew pecs from benching and shoulders from iverhead presses of sime kind. even pros do them. might be suboptimal and dangerous for some people
>>75369531for lateral raise - start with your legs bent and straighten them at the beginning to give you momentum. then bend them again when you're near the top to lower your torso.
>>75369536Based Gorilla Presser
>>75369364> lateral raisesSlow down your reps so the weight is not moving up from excess momentum, hold at the top, then do a slow negative. Don't go below a 30 degree angle from your torso. >OHPUse a wider grip and likewise, do not try to get the weight up at all costs. Do it with go form and use a slow negative. Use a weight in which you cannot move the weight past the half way point within 6-8 reps for OHP. For Lateral raises, 8-12 reps. >3x12>to failureIf you're doing 12 reps each set for three sets you're not going to failure.
