lacking shoulders - What helped you grow them when they werent?

[79Lifter]

J

Yes, genetic differences in the acromium positioning and shape are a bitch.

I agree, you definitely can but there are more variables involved.
Saying a black and white statement like "doing lateral raises 4x a week will get you snapped up" is also grossely innacurate and nocebo-ing. That's my beef with @NLM36 , no matter how hard he's trying to twist my words.

I would say it all depends on age, lifting experience, genetics, and any other factors that cause some to respond to certain things and some to others. Though it is a very good assumption that you have to lift heavy to get big. Nobody is going to have open pro bodybuilding shoulders doing light weights. It just won’t happen. It’s why people who do calisthenics only ever get so big. It’s not until weight is added that you actually start to grow.

 

[broschmo]

J

I would say it all depends on age, lifting experience, genetics, and any other factors that cause some to respond to certain things and some to others. Though it is a very good assumption that you have to lift heavy to get big. Nobody is going to have open pro bodybuilding shoulders doing light weights. It just won’t happen. It’s why people who do calisthenics only ever get so big. It’s not until weight is added that you actually start to grow.

I agree.
You can use "big weights" and up the frequency tho as lateral delts are a small muscle and therefore recover faster than a more volumous muscle.

Joint overuse here can happen by doing too much weight, too frequent and too close to failure for multiple mesos.
It will not happen in a month or two in a well designed plan that you use to try and bring up a lagging body part.

Like you said, there are several factors involved here.

 

[NLM36]

You can hola at my Instagram and tell me I don't train with intensity, I use the same handle.

Still waiting for them natty pics.

Top left and bottom right (the left pic) were before I went back to the gym, only doing MMA at the time.
Went from 175 to 195 lean in 2 years, please tell me more about how I don't know how to get results.

I'm hoping for you to keep me accountable in my upcoming cycle log tho. View attachment 148430

I don’t even have pics from that long ago.

I agree.
You can use "big weights" and up the frequency tho as lateral delts are a small muscle and therefore recover faster than a more volumous muscle.

Joint overuse here can happen by doing too much weight, too frequent and too close to failure for multiple mesos.
It will not happen in a month or two in a well designed plan that you use to try and bring up a lagging body part.

Like you said, there are several factors involved here.

repetitive use injuries occur from something as non strenuous as typing or factory work. It’s not from too close to failure or too heavy. It literally comes from overuse. For an older guy it absolutely can happen in a month or two. All of these things are accumulative. It’s best to take precautions before something becomes a problem. Intelligent programming usually involves being cautious of shoulders and lower back. These are 2 of the most common places that get injured.

 

[broschmo]

I don’t even have pics from that long ago.

repetitive use injuries occur from something as non strenuous as typing or factory work. It’s not from too close to failure or too heavy. It literally comes from overuse. For an older guy it absolutely can happen in a month or two. All of these things are accumulative. It’s best to take precautions before something becomes a problem. Intelligent programming usually involves being cautious of shoulders and lower back. These are 2 of the most common places that get injured.

Yes it does happen, it is very common in factory jobs.
I worked one.
They do not happen overnight.

Intelligent programming takes a lot of things in consideration, I agree. So I don't understrand how you throw around blanket statements like that if you really understand the nuance of intelligent programming.

My only beef with you is you stating that doing lateral raises 4x a week will get you snapped up.
You cannot give a blanket statement like that without further context, as you can see above, I never said overuse isn't a thing.

 

[Ferenor]

So I've spent these minutes skipping your fighting on weeb posts to end them without anything else interesting here

 

[Methyl Mike]

Currently on a PPL and for shoulders smith machine behind neck press standing laterals running the rack twice and dumbbell shrugs. Simple efficient effective.

 

[bigpoppachump2]

I bet your shoulders are a lot better than you visualize them to be. Care to post up some pics?

 

[Logan44551]

Currently on a PPL and for shoulders smith machine behind neck press standing laterals running the rack twice and dumbbell shrugs. Simple efficient effective.

Add some upright rows on the smith machine while your there

 

[may2021]

Adaptation. The delts can take a pounding and often respond better to high rep laterals than anything else. I don’t do a lot of overhead presses these days due to necessity — shoulder issues. I can still press on incline or decline for chest, so that still gives me some pressing variables. Same as for traps — I don’t do shrugs much as they seem to irritate my shoulders but rack pulls and t-bar rows keep my traps in line. Find what works.

This:
"high rep laterals"

Shoulders got injured decades ago. Upon starting back up, I've been doing every kind of lateral imaginable forward/side/behind using pulleys, dumbbells and plates: standing and seated. They're fucking growing this time around. It's almost hilarious. TRT probably helps. lol

And, heavy ass military presses beforehand. Don't even go behind your head. Max weight down to just the top of your head.

Then, do something different in a month.

 

[NLM36]

This:
"high rep laterals"

Shoulders got injured decades ago. Upon starting back up, I've been doing every kind of lateral imaginable forward/side/behind using pulleys, dumbbells and plates: standing and seated. They're fucking growing this time around. It's almost hilarious. TRT probably helps. lol

And, heavy ass military presses beforehand. Don't even go behind your head. Max weight down to just the top of your head.

Then, do something different in a month.

All my shoulder movements are 15-20. I noticed shoulders respond better to higher reps.
why change it in a month if you’re still progressing though? I’ll keep the same movement until I can’t add a lb or a rep before I change it. I bought .5lb and 1lb magnetic weights.

 

[may2021]

All my shoulder movements are 15-20. I noticed shoulders respond better to higher reps.
why change it in a month if you’re still progressing though? I’ll keep the same movement until I can’t add a lb or a rep before I change it. I bought .5lb and 1lb magnetic weights.

You're probably right - don't change what isn't broken. Competitive people like those that lift are always screwing with their program when maybe it isn't necessary.

 

[NLM36]

You're probably right - don't change what isn't broken. Competitive people like those that lift are always screwing with their program when maybe it isn't necessary.

There’s nothing wrong with it. I was just asking why you prefer every month. I’ve got a few of John Meadows programs and he changes a lot of movements pretty often. For progressive overload he will have one movement per body part in some programs he will change once every 4 weeks. It’s not wrong by any means.
I just personally find it more effective to beat each exercise into the ground

 

[may2021]

I'm the last person to ask. I used to life a lot in my youth. In my youth, I could do the same fucking thing every day and I'd get gains. I'm an old fart now so, mixing things up is probably a good thing. However, this is the first time I'm adding compounds into the mix so, we'll see. Maybe I'll ride it out. All I know is in my 50's, my shoulders are growing with the laterals. AND test. lol

 

[Methyl Mike]

I bet your shoulders are a lot better than you visualize them to be. Care to post up some pics?

From today (not the greatest) i am no Ronnie Coleman

 

[Methyl Mike]

All my shoulder movements are 15-20. I noticed shoulders respond better to higher reps.
why change it in a month if you’re still progressing though? I’ll keep the same movement until I can’t add a lb or a rep before I change it. I bought .5lb and 1lb magnetic weights.

I try to suck the most out of every pound before moving up because the more you.lift the more it breaks your body down in ways you never fully heal I think. Thats why as lifters get older we suffer aches and pains out of nowhere. At least I do.

 

[Ferenor]

From today (not the greatest) i am no Ronnie Coleman

Are you mike from renaissance periodization lol

 

[Methyl Mike]

Are you mike from renaissance periodization lol

No never heard of it. I post only on meso.

 

[Ferenor]

No never heard of it. I post only on meso.

No it's just that you look a lot like Mike Israetel behind the phone

 

[Methyl Mike]

No it's just that you look a lot like Mike Israetel behind the phone View attachment 148829

I will take that as a compliment.

 

[Canknucklehead]

i have a huge chest and pretty big arms but my shoulders really suffer for some reason. My split is chest and tris, back and bis , and shoulder/traps, legs off repeat. On shoulder day i start with db press i lift decent 85lbs for 10 , 10, 10 , then i do seated db laterals low weight high reps and squeeze, then I do cable front delts, then rear delts and traps. Ive been doing it this way for a while and i have tried going heavy and lighter on the movements after db press and i have no luck. For some reason this is the one thing that is affecting my physique my god damn shoulders just dont grow much... any idea what i should try and change? Im frustrated now as this seems to be my weak body genetic and my chest out dominates the shit out of my shoulders. I dont have no capped delts no nothing its just flat and blends in with my arms.

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