Big round delts like the Pro Basketballers have...how'd you get 'em??

[Jonny00GT]

I'm looking for a good routine that will hit all heads and make em pop out. Any form tips to avoid injury would be great too. Shoulders have been the toughest for me to try and grow. I had shoulder surgery about 9mo ago and still have some catching up to do, so no more injuries would be ideal!

Thanks guys!
-Jonny

[FunFordCobra]

I've been told I have DOMINATING shoulders.. (not cocky!)

I do these.

http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow.html

http://www.exrx.net/WeightExercises/DeltoidPosterior/CBRearDeltPull.html

And mix it up with resistance band super sets inbetween the heavys.

[Sleeper]

What kind of surgery?

I had a decompression of my left shoulder done in june of lsat year. They took out alot of built up junk out of there. I remember starting physical therapy and it killing me to lift the 2 pound weight for 10 reps haha.

My shoulder felt like crap until i starting lifting. I never thought it was going to feel good again.

I do the upright rows and bent over rows along with lateral raises. Close grip bench as well.

The bent over rows is more of a back thing but it really works the shoulders too. Atleast on me it does.

[tex]

Read this before doing shoulder work, post surgery:Shoulder savers.

And most basketball players are severely slender, so any shoulder development is amplified.

[Up0n0ne]

I would recommend NOT doing upright rows period, especially if you'vr had surgery. Both of my shoulders have been scoped, I would stay away from upright rows.
Not going to start a debate, but I was told by my orthopedic dr. & sport chiropractor that this movement pushes the shoulder past impingment and you're just asking for trouble.
Plenty of better excercises to strengthen and build the shoulders and traps.

Shoulder Savers: Part II

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii

Shoulder Savers: Part III

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_iii

Shoulder Saver #16: Ditching the Barbell Upright Rows
I've often said that I don't believe in contraindicated exercises — only contraindicated individuals. I still stand firm with that statement, but if there is one exercise that will ever push me over the line, it's going to be the upright row. This is as internally rotated as the humerus will get, and you're elevating the humerus right into the impingement zone on every rep.

For that reason, I'll never write this into a program for a client or athlete. The dumbbell version is a slightly safer alternative, although I feel that there are still much safer ways to challenge the upper traps and deltoids. To summarize, if you've ever had a shoulder problem, suspect that you might have one now, or have other predisposing characteristics (i.e. poor posture, lots of overhead work in your daily life) that might increase your risk of impingement, you'd be wise to omit upright rows altogether.

[Jonny00GT]

Thanks guys! Can ya'll throw out some specifics? For example, what sort of rotation do you use in a given week? What movements do you do on the days you do shoulders, if you do more than one, sets, reps, weight, etc. I'm trying to get a feel for what to aim for.

I had an old football injury that I believe I agrivated by doing "Bodybuilder barbell bench presses". It got to where I couldn't do any overhead work and it ached all the time. I ended up with an impingement in my left shoulder. Doc took 1.5centimeters off my clavical. I'm almost back up to strength and the shoulder feels good! I take Glucosimine with Condroiten for joint health and it really seems to do wonders for my shoulder and my knee. (Blew my ACL playing soccer and had it replaced some 8yrs ago)

[jdgregory84]

The thing with shoulders is that it's not about weight. Shoulders are like knees, when you fuck 'em up, they're never the same. Just go slow. I've always liked the side and front dumbbell lifts, military press, and then of course the delt machine that is in most gyms. Since it's such a targeted mucle, you don't really need a lot of different workouts for them. Again though, just go slow on your reps and take it easy on the weight.



Pardon the drunk ass photo, but this is back when I was actually in good shape and my shoulders and back were my most defined parts. I know it's no NBA delt, but keep in mind, I wasn't on ANY supplements. I'm sure if I had increased my protein level to where it should've been everything would've been a lot bigger.

Besides my dick.

Any bigger and it would be an inconvenience. Had to say it with all the shit talking here lately.