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How do I make my shoulders grow?
1. Don't go to failure, period!
Going to failure on shoulders is riduculous, they are a small muscle group and have the unique distinction of being both a pushing and a pulling muscle group.
Here's the best combo I have used in the last 25 years.
1. Seated behind the neck press. Wide grip, 5x5 with whatever weight makes you struggle the last two sets. Use the same weight throughout all 5 sets
2. standing high pulls, preferably with a smith machine (less swinging, better line, more specific emphasis on the shoulder muscles instead of the back). Do 5x8. Keep the weight no more than 4 inches from the front of your body, let your wrists "hang" and pull your elbows up to your ears. Always pull with the elbows with upright rows. Too many people turn this into a reverse curling movement=mistake.
3. Standing laterals using an olympic plate (10 pounders are sufficient). Hook your fingers through the holes and turn your thumbs forward and down at the top. Keep a slight bend at the elbow and go at least up to in line with your ears.
Why such a light weight? Because most people don't adequately work their shoulders and by going too heavy on laterals they inadvertently work their traps and other bigger muscles. The lateral delt is small, so in order to specifically work it, do your heavy stuff with the presses and rows, then you can finish the muscle with laterals.
PS: My shoulders are over 25 inches wide.
1. Don't go to failure, period!
Going to failure on shoulders is riduculous, they are a small muscle group and have the unique distinction of being both a pushing and a pulling muscle group.
Here's the best combo I have used in the last 25 years.
1. Seated behind the neck press. Wide grip, 5x5 with whatever weight makes you struggle the last two sets. Use the same weight throughout all 5 sets
2. standing high pulls, preferably with a smith machine (less swinging, better line, more specific emphasis on the shoulder muscles instead of the back). Do 5x8. Keep the weight no more than 4 inches from the front of your body, let your wrists "hang" and pull your elbows up to your ears. Always pull with the elbows with upright rows. Too many people turn this into a reverse curling movement=mistake.
3. Standing laterals using an olympic plate (10 pounders are sufficient). Hook your fingers through the holes and turn your thumbs forward and down at the top. Keep a slight bend at the elbow and go at least up to in line with your ears.
Why such a light weight? Because most people don't adequately work their shoulders and by going too heavy on laterals they inadvertently work their traps and other bigger muscles. The lateral delt is small, so in order to specifically work it, do your heavy stuff with the presses and rows, then you can finish the muscle with laterals.
PS: My shoulders are over 25 inches wide.
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